The Best Keto Yogurts to Buy
Yes, you can still enjoy yogurt while sticking to your keto diet!
If you’re like us, you’re always looking for quick keto breakfast options and snack ideas. While yogurt is typically a “diet” go-to staple, it’s not as straight forward when it comes to a ketogenic diet. Most brands of store-bought yogurt often contain a ton of added sugar, and lots of ingredients that just don’t fit with low-carb living.
How is yogurt made anyway?
Yogurt traditionally is made by adding active/live cultures and friendly bacteria to milk. The cultures then convert the milk sugars aka lactose into lactic acid, which thickens the milk to make tangy yogurt.
So which store-bought yogurts are keto-friendly?
One of the highest fat options is Fage Total 5% Plain Greek Yogurt, which has 6g of sugar per serving (much lower than most yogurts on the market). It also packs in 10g of fat and a whopping 18g of protein. Fat is an important part of a ketogenic diet, and some of the other low-carb yogurt options (as mentioned below) don’t contain as much fat.
For me, the carbs are a little too high as I try and limit my carb intake to around 20 net-carbs per day, but it may be a good fit for you depending on how many carbs you typically consume daily.
I personally like Two Good Greek Yogurt cups as they contain about 80% less sugar than most store-bought yogurts and are really good! Two Good Greek Yogurt is made with a unique slow straining process that removes sugar from the milk for an end result of 2g of total sugar in each 5.3oz cup and just 3g of carbs.
To keep things real since we’ve all got different taste buds, Collin and Stetson gave Two Good Yogurt a try and they thought it should be called Too Bad Yogurt and were not fans! 🤣 From Collin – “It’s got a chalky taste with no real flavor and I’m not a fan of the low-fat milk ingredients.”
However, Michelle from our Hip2Keto team, also loves Two Good Yogurt like me, so it’s a 50/50 split vote. Let us know in the comments if you’ve tried it and what you think.
Finally, one other low-sugar option is YQ by Yoplait Yogurt coming in at just 1g of Sugar and 2g of Carbs! I haven’t had the chance to give this one a try yet, but plan to soon!
Here’s a nutritional comparison of popular store-bought, low-sugar yogurt brands:
- FAGE Total 5% Plain Greek Yogurt – Serving Size 7oz | 190 Calories | 10g Fat | 18g Protein | 6g Sugar | 6g Carbs
- Two Good Plain Greek Yogurt – Serving Size 5.3oz | 80 Calories | 2g Fat | 12g Protein | 2g Sugar | 3g Carbs
- YQ by Yoplait Plain Yogurt – Serving Size 5.3oz | 150 Calories | 3g Fat | 17g Protein | 1g Sugar | 2g Carbs
- Chobani Plain Greek Yogurt – Serving Size 5.3oz | 80 Calories | 0g Fat | 15g Protein | 4g Sugar | 6g Carbs
- Kroger Carb Master Plain Yogurt – Serving Size .67 cup | 70 Calories | 1.5g Fat | 11g Protein | 2g Sugar | 4g Carbs
- Fage Total 0% Plain Greek Yogurt – Serving Size 6oz | 90 Calories | 0g Fat | 18g Protein | 5g Sugar | 5g Carbs
- Siggi’s Plain 0% Strained Non-Fat Yogurt – Serving Size 5.3oz | 90 Calories | 0g Fat | 16g Protein | 4g Sugar | 6g Carbs
Want to sweeten up your yogurt?
Consider adding a few raspberries or strawberries to make your yogurt a little sweeter while keeping the carb-count under control. A half a cup of raspberries is only 3 net carbs!
I’m also a fan of adding a few drops of liquid stevia to plain yogurt to take away some of the bitterness and make it sweeter. Lakanto Monk Fruit Flavored Maple Syrup is also yummy to add to yogurt. It’s just 1 net carb and oh so delicious!
Want to make your own keto yogurt?
Here are a few low-carb yogurt recipes we’ve spotted on Pinterest…
- Instant Pot Low Carb Yogurt – by Low Carb Yum
- 2 Ingredient Low Carb Yogurt – by My Keto Plate
- Low Carb “Yogurt” – by Hey Keto Mama
Oikos triple zero Salted Caramel is my go-to… Too Good isn’t available in my town..
I do oikos triple zero as well. I put keto friendly granola into it.
please share your granola brand/label…i”m just getting started!
Thanks in advance
Mmmm….which ones are keto friendly?
Two good yogurt is the best. It’s the first keto food I bought that was for me. I love putting it in my protein shake.
I’ve been keto for 60days and am sure to continue.
Yay! That’s awesome to hear! Thanks a bunch for sharing with us!
Two Good is awesome!
I use Fage 5% and highly recommend it! Even though it has 6 carbs that is for a 7 oz serving whereas all the others are 5.3 oz! That means for 5.3 oz you actually get 4.5 carbs. I find because it’s higher in fat I don’t feel the need to have as much of it… so I often end up eating a little less than 5.3 oz, leading to around 3-4 grams of carbs. Also it is a bit thicker than 0% – 2% yogurt so it’s actually nice to thin it with a little almond or coconut milk, doesn’t affect the taste at all for me and it becomes less thick and a larger quantity basically. Trial and error for that.
I think it’s way better to have this natural yogurt and a little cheaper than Two Good. Plus it has more fats in it which is good for keto, AND I can control the sweetness. I use monkfruit extract (better than stevia!) and a little vanilla extract. It is also great to make a savory dip for vegetables such as celery or cucumber, using some simple seasonings. I would say buying Fage is a better investment than Two Good for this reason as well as the fat content! But ultimately for writing an article I’d really recommend a like for like comparison in terms of serving size… otherwise it is an unfair comparison!
Thank you so much for taking the time to write all this out, Britt! It sounds like Fage 5% has really been great for you! Thanks for all the serving ideas as well!
Two Good Vanilla yogurt is my go to. I add a few blueberries or blackberries and I feel like I am having a dessert…yum!
Hi Jo. That does sound delicious!
I live in the Chicago Northwest burbs, so there are lots of grocery stores nearby. That said, I have been looking for YQ yogurt. I didn’t see it at all in Walmart and Mariano’s(owned by Kroger)only had flavored varieties in the 5.3 oz size, all of which have at least 13 g carbs. I was really looking for the plain, but will have to continue my search. I do not live near a SuperTarget or a Super Walmart. Has anyone in Chicago found the 26 oz tubs. So I’m still using 2Good for now. I looked at the Oikos Triple 0 Vanilla, and I thought it seemed rather carb heavy, but maybe my old eyes didn’t read the fine print right!
Hi there! Have you checked the store locator to see if any store near you carries it? If not you can always check online to save a trip! Hope this helps❣
https://www.yqbyyoplait.com/find-us/
Too Good Yogurt!! Is great !!
Hi Marianne! I love it too ❤
I like the Two Good yogurts and I sometimes throw a few pecans in there and it’s delicious.
YUM! 😋 Thanks for letting us know how you have enjoyed them!
I Just found the TWO GOOD yogurts at the grocery store. OMG I am SO happy.
:ratio keto friendly has 200 cal, 15 g fat, 2 g carb, 1 sugar, and 15 G protein in a 150 g container. I found it at Von’s grocery. It’s yummy! I found vanilla, strawberry and mango flavors.
Oh, that’s interesting! I have not heard of them! Thanks, Alison!
I enjoy the two good yogurt. I make my own version of granola that is nut based. We enjoy it for that quick grab breakfast. It’s also great to make a breakfast smoothie with.
That sounds yummy!