Keto Friendly Yogurt Brands

Finding a keto friendly yogurt brand can be tough. I wanted to make it easier for anyone looking to add yogurt to their diet without kicking them out of ketosis.

You can find my research and keto friendly yogurt brand list below.

What is Yogurt?

According to yogurtnutrion.com: Yogurt is a milk product obtained by fermentation of milk specific microorganisms, which shall be viable, active and abundant in the product Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus.

Ingredients

In order to be classified as “yogurt” this dairy product must have specific microorganisms, as it is stated above.

All yogurt must contain at least 8.25% solids not fat. – milkfacts.info

I will also breakdown the main ingredients that are found in yogurt:

Milk

Milk is the main ingredient found in yogurt. You can find the different types of milk in the corresponding type of yogurts(whole milk for full fat yogurt, lowfat milk for lowfat yogurt, and skim milk for nonfat yogurt).  

Stabilizers

Stabilizers used in yogurt are alginates (carrageenan), gelatins, gums (locust bean, guar), pectins, and starch. – milkfacts.info

These stabilizers are normally used to adjust or maintain the texture of the yogurt. Commonly used when fruit is mixed in the yogurt during packaging.

Sweeteners, flavors and fruit preparations

These are normally used to give customers a variety of different options. This is the ingredient you want to be on the lookout for while on the ketogenic diet because there are a lot of hidden sweeteners that will spike your insulin levels.

Bacterial Cultures

The function of the starter cultures is to ferment lactose (milk sugar) to produce lactic acid. The increase in lactic acid decreases pH and cause the milk to clot, or form the soft gel that is characteristic of yogurt. The fermentation of lactose also produces the flavor compounds that are characteristic of yogurt. Lactobacillus bulgaricus and Streptococcus thermophilus are the only 2 cultures required by law (CFR) to be present in yogurt. – milkfacts.info

Nutritional Information

Traditional Yogurt

 info from nutritionix.com

Keto Friendly Yogurt Example Nutritional Information (Chobani Greek Yogurt, Plain Whole Milk)

 info from nutritionix.com

What is Yogurt’s Carb Count?

You can find anywhere from 7 grams to upwards of 24 grams of carbs. This is why it’s important to always check the ingredients and nutritional information before eating a spoonful of yogurt.

Are there different types of yogurt?

There are different types of yogurt available, so it’s also important to make the right choice when picking one to eat.

It is important to check the nutritional information to make sure they have good ingredients and don’t have any unnecessary carbs that can kick you out of ketosis.

• Low fat or non-fat
• Kefir (liquid yogurt)
• Greek Yogurt
• Skyr (Icelandic style yogurt)
• Frozen yogurt
• Non-dairy yogurt (soy, coconut milk)

Is Yogurt Keto Friendly?

This is a tricky question to answer.

Yogurt IS keto friendly if you decide you want to limit your carb intake more than normal for the day, but this makes staying under your 20g limit of carbs very difficult.

Yogurt IS NOT keto friendly if you overeat your carb intake and kick yourself out of ketosis because of the influx in carb count found within the yogurt’s ingredients.

Why Most Yogurt Brands Aren’t Keto Friendly?

Most yogurt brands are not keto friendly for 1 of 2 reasons:

1. The amount of carbohydrates found in yogurt make it very difficult to stay in a state of ketosis.
2. Most yogurt brands do not have a sufficient ratio portion between healthy fats, carbohydrates, and proteins.

Keto Friendly Yogurt Brands List

When it comes to determining a keto friendly yogurt brand, you have to ask yourself a couple of questions.

First question would be “Are you doing lazy keto(20g of net carbs a day and no macro counting) or are you doing strict keto(20g carbs and macro counting)?”

Second, “How strict do I need to be for the rest of the day after eating a serving of yogurt?”

Your answers will affect your choices.

The list I made is mostly for lazy keto dieters due to the carb counts and imbalanced ratios from fats, carbs, and proteins.

1. Chobani Greek Yogurt, Plain Whole Milk:

2. Fage Total:

3. Stonyfield Organic Greek Yogurt:

4. White Mountain Bulgarian Yogurt:

 5. Black Sheep Yogurt:

The Best Keto Friendly Yogurt Brand

After doing all of my research I think that the Chobani Greek Yogurt Plain Whole Milk is the best keto friendly yogurt brand. You can find more keto friendly recipes and information by downloading my favorite keto book by KetoConnect on Amazon below.

In Conclusion

You want to make sure you are extra careful when selecting yogurt on the keto diet. It normally has a large number of carbs that can really affect your goals for reaching ketosis.

I would suggest staying away from them unless you absolutely need to.

If you are going to venture down this road of eating yogurt on the keto diet, I would suggest finding one that has a low carb count, can add to your daily fat numbers and also packs some protein in there for you.