KETO VERDICTMODERATE
Strained yogurt (often called *labneh) with ~2.5g net carbs per 100g is more keto-friendly than regular Greek yogurt. Straining removes whey and concentrates protein, making it suitable in moderate portions* on keto.
Is Strained Yogurt Keto?
Yogurt
Strained yogurt (often called *labneh) with ~2.5g net carbs per 100g is more keto-friendly than regular Greek yogurt. Straining removes whey and concentrates protein, making it suitable in moderate portions* on keto.
- Net carbs (100g)2.5g
- Protein (100g)11.3g
- Fat (100g)3.8g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
2.5g
Total Carbs
2.5g
Fiber
0g
Protein
11.3g
Fat
3.8g
Calories
67
Source: Nutritional databases and food labels
HOW TO ENJOY IT ON KETO
- Lower net carbs than many yogurts at ~2.5g/100g (keep portions modest)
- Higher protein concentration from whey removal supports satiety and muscle
- Thick, creamy texture encourages portion control (2–3 tbsp goes far)
- Contains live cultures that can complement digestive health
- Works well in small amounts as a topping, dip base, or marinade
- Versatile in both sweet (berries) and savory (herbs/spices) keto dishes
HEALTH BENEFITS
- Concentrated *protein* supports muscle maintenance and fullness
- Rich in *probiotics* that may benefit the gut microbiome
- Good *calcium* source for bones and teeth
- *Vitamin B12* supports energy and neurological function
- Provides *potassium* for electrolyte balance
- May support immune health via beneficial bacteria
PREPARATION SUGGESTIONS
CREAMY DIP
Mix strained yogurt with *dill-seeds, chives, garlic, lemon, and olive-oil for a luxurious dip; serve with celery and cucumber*.
CHEESE-LIKE SPREAD
Season with za’atar or Italian herbs and spread on *keto-crackers*—a great cream-cheese alternative.
MARINATING BASE
Combine with *lemon, cumin-seeds, garlic, and salt for a tenderizing marinade for chicken-thighs* or lamb.
DESSERT TOPPING
Use sparingly over *raspberry or blackberry with a drizzle of sugar-free-chocolate*.
SOUP ENRICHMENT
Whisk into warm broth-based soups for creaminess without heavy cream; temper gently to avoid curdling.
BREAKFAST BOWL
Top with *walnuts, chia-seeds*, and cinnamon for a protein-forward keto bowl.