KETO VERDICTMODERATE
Moderately keto-friendly—about 4.7g net carbs per 100g (≈3–7g per common 75–150g serving). Choose unsweetened, full-fat and watch portions.
Is Regular Yogurt Keto?
Yogurt
Moderately keto-friendly—about 4.7g net carbs per 100g (≈3–7g per common 75–150g serving). Choose unsweetened, full-fat and watch portions.
- Net carbs (100g)4.7g
- Protein (100g)3.5g
- Fat (100g)3.3g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.7g
Total Carbs
4.7g
Fiber
0g
Protein
3.5g
Fat
3.3g
Calories
61
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate net carbs—fits keto with portion control
- Live cultures (probiotics) support gut health
- Unsweetened varieties avoid added sugars
- Balanced macros; add healthy fats to improve ratio
- Works in both savory and sweet low-carb recipes
- Satiating when paired with seeds/nuts
HEALTH BENEFITS
- Probiotics may support digestive and immune health
- Calcium and phosphorus for bone and dental health
- Protein aids muscle maintenance and satiety
- B vitamins (incl. B12, riboflavin) support energy metabolism
- Iodine contributes to normal thyroid function
- Fermented dairy may be better tolerated than milk for some
PREPARATION SUGGESTIONS
SMALL BREAKFAST BOWL
Portion 75–120g; top with chia-seeds or flax-seeds and a few raspberry or blueberry.
SAUCE BASE
Whisk with herbs, garlic, and olive-oil for a Mediterranean drizzle over veg or meat.
MARINADES
Blend with spices and olive-oil for tenderizing chicken-thighs or lamb.
DIPS
Stir with dill, lemon, and salt for a quick veggie dip or tzatziki-style sauce.
BAKING INGREDIENT
Use small amounts to add moisture/tang in keto bakes; balance carbs across the recipe.
SMOOTHIE BASE
Blend with mct-oil, low-carb protein, and spinach for a probiotic shake.