KETO VERDICTMODERATE
Plain, unsweetened skyr is moderately keto-friendly at ~3g net carbs per 100g and very high protein. Great as a protein base, but add fats (e.g., macadamia or olive oil) to balance keto macros.
Is Skyr (Icelandic Yogurt) Keto?
Yogurt
Plain, unsweetened skyr is moderately keto-friendly at ~3g net carbs per 100g and very high protein. Great as a protein base, but add fats (e.g., macadamia or olive oil) to balance keto macros.
- Net carbs (100g)2.6g
- Protein (100g)11.4g
- Fat (100g)0.4g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.6g
Total Carbs
3.6g
Fiber
0.6g
Protein
11.4g
Fat
0.4g
Calories
59
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Exceptional protein content supports muscle maintenance and satiety
- Moderate net carbs (~3g per 100g) fit most keto macros when portions are controlled
- Better carb-to-protein ratio than regular yogurt; plain versions avoid added sugars
- Very low fat—pair with keto-friendly fats for macro balance
- Works well as a high-protein snack or recipe base
- Nutrient-dense with calcium and B vitamins
HEALTH BENEFITS
- Exceptional source of high-quality protein
- Contains live cultures that may support digestive health (strain-dependent)
- Good source of calcium for bone health
- Provides B vitamins that support energy metabolism
- Contains selenium which contributes to immune function
- Lower lactose than many yogurts due to straining (individual tolerance varies)
PREPARATION SUGGESTIONS
HIGH-PROTEIN BREAKFAST
Top with macadamia nuts and a few raspberries; swirl in MCT oil or almond butter for keto-friendly fats.
TZATZIKI
Mix with cucumber, garlic, lemon, olive oil, and dill; serve with grilled lamb or chicken.
CREAMY MARINADE
Combine with spices and olive oil for a tenderizing, probiotic-rich chicken marinade.
PROTEIN SMOOTHIE
Blend with MCT oil, spinach, vanilla, and ice; sweeten lightly with allulose if desired.
DESSERT TOPPING
Spoon over a few blueberries with chopped walnuts and a dusting of cocoa.
SNACK BOWL
Stir in chia seeds and almond butter; finish with cinnamon and a pinch of salt.