Carbs, Sugar and Dairy – Oh My!
Yogurt is a controversial subject for anyone discussing Keto-friendly foods with other Ketogenic Diet fiends.
But just go “full fat yogurt” they say…
And yet, what are the “full fat yogurt” options?
Many contradictory opinions entered later, here’s the long and short of it.
The consensus is that the Carbs shown on nutritional labels for yogurt containers are extremely misleading. The fermentation process brought on by the active cultures in yogurt, consume roughly half of the stated carbs. The nutritional labeling system REQUIRES food manufacturers to build the label based on the pre-cooking (or fermenting in this case) stage of the food.
Some Good News? You Can Cut the Stated Carbs in HALF for Yogurt
For everyone interested in Keto who first looks at most yogurts, it’s a quick “Uh oh!” glance at the nutritional label, and OFF the Keto Diet list it goes.
Half the carbs aside, what are the yogurt brands people have successfully stayed in ketosis while eating? Here you go!
- Fage Total Greek Yogurt
- Fage 2% Greek Yogurt
- Redwood Hill Farm Plain
- Kirkland Plain Greek Yogurt (zero grams of fat [boo!], but minimal carbs/sugars, and high in protein)
- Dannon Light & Fit (low-fat, minimal carbs)
- Kirkland Plain Greek yogurt (zero grams of fat, high protein)
- White Mountain Bulgarian Yogurt (8 grams fat, 5 grams carbs [cut in half to 2.5g] and 13 grams protein – available from Amazon in a 12 pack [!])
- Trader Joe’s Greek Whole Milk Yogurt
- Chobani Full Fat Plain Greek
- Nudie Coconut Yoghurt (available in Australia)
- Farmers Union Greek Yogurt (available in Australia)
Any others that should be on this list?
But what if the low carb yogurt I’ve found doesn’t have enough fat for Ketosis?
Great question! For the low to no fat variations, people tend to use Heavy Whipping Cream (HWC), or Medium-Chain Triglyceride (MCT) Oil.
Either will add significant fat to your diet, with little else to throw you off.
5/10/2018 Editor update:
Wow, in a bit over a year, there have been over 140,000 views of this page, it’s easily found as the #1 or #2 page for keto diet yogurt, and has even been mentioned on Reddit.
Since we first published this, I’ve been experimenting in moving most of my grocery purchases to Amazon (and Whole Foods, as an added bonus).
And, while it can be hard to find in stock, at least SOME of these Keto-friendly yogurts are available on Amazon. I find that buying a larger number of containers, of a smaller size, works best for me. A large container can all too easily get buried in the fridge and end up turning bad. Your mileage may vary.
Fage Total 5% seems to be most regularly in stock, and true to this article, here are the food facts to back it up:
Want to add some to your Amazon shopping cart? Drop this on in:
Yes, Plain yogurt is not the tastiest by itself. I know. Honestly, it confuses me as much as watching my grandfather, a sixth generation farmer, drink white vinegar with his dinner on a regular basis.
But don’t fear! It doesn’t have to taste… well, not good. 🙂 Add a Keto-friendly sugar substitute, or cocoa, cinnamon (also good for evening out the speed of digestion for less peaks and valleys), or… well, what do YOU use?