Is Regular Yogurt Keto?

Yogurt
Regular Yogurt sticker illustration
KETO VERDICTMODERATE

Plain regular yogurt can fit keto in a measured portion at 4.7g net carbs per 100 g in this reference. A 100 g bowl contributes about 4.7g toward a 20–25 g daily budget before fruit or cereal. The figure does not describe sweetened, flavored or dessert-style yogurt.

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YOUR PORTION

How much are you having?

Per 100 g (as listed by source). USDA FoodData Central.

Scales this reference to your portion, with no extra deductions. Calculation and units.

4.7gnet carbs in your portion

Total carbs
4.7g
Fiber
0g
Protein
3.5g
Fat
3.3g
Calories
61
Open your list →

  • Net carbs (100 g)4.7g
  • Protein (100 g)3.5g
  • Fat (100 g)3.3g
  • Keto verdictEnjoy in moderation

NUTRITION FACTS

Per 100 g (as listed by source)

Net Carbs
4.7g
Total Carbs
4.7g
Fiber
0g
Protein
3.5g
Fat
3.3g
Calories
61

Source: USDA FoodData Central reference record

Source fit: generic reference; variety, brand, or preparation may differ

Net-carb calculation: total carbohydrate - fiber

This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.

Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.

HOW TO ENJOY IT ON KETO

  • Read the whole pot’s serving information before using it as a single portion. A family tub, a small snack pot and a divided yogurt-and-topping pack have different serving arrangements.
  • For a savory yogurt sauce, record the plain yogurt before adding garlic, cucumber or other ingredients. The finished sauce should not inherit the yogurt panel for its full weight.
  • Compare plain regular yogurt with strained products using their own labels. Straining at home changes the finished mixture, and this page does not supply a measured yield or new nutrient panel.

PREPARATION SUGGESTIONS

BUILD THE BOWL AFTER PORTIONING

Weigh the plain yogurt into a bowl, then add a recorded amount of fruit or nuts. Keep the original tub separate so an extra spoonful is visible as a change to the portion.

Better keto swaps

  • Skyr (Icelandic Yogurt) — 2.6g net carbs per 100 g (estimate). A thicker plain dairy bowl option with its own estimate; flavored skyr needs a separate label check.
  • Strained Yogurt — 3g net carbs per 100 g (estimate). For a thicker sauce or breakfast bowl, use a matching strained-yogurt product rather than assuming regular yogurt’s numbers carry over.
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