Flavored yogurt on keto - can you eat it and how many carbs
Flavored yogurt has added sugar and 12 g carbs per 100 g, so it is closer to dessert than keto dairy.
Net carbs per 100 g
≈ 12 g net carbs / 100 g
Does it fit keto?
Better to avoid
How to fit it
Usually better avoided or replaced with higher-fat, lower-lactose dairy.
Mini serving calculator
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Serving check
This serving is already noticeable for lactose and carbs, so check the rest of your day.
Net carbs
6.0 g
Lactose
2.3 g
Fat
1.3 g
Protein
1.8 g
Calories
48
Keto macros calculator
After choosing a dairy serving, check the whole day in the keto macros calculator.
Why it fits or not
- - Lactose is high enough to affect the carb limit quickly.
- - Added sugar makes the product much worse for keto.
- - Lower fat leaves less room for lactose and carbs.
How to fit it into keto
- - Choose full-fat versions when possible.
- - Avoid low-fat products if carbs or starches are higher.
- - Choose plain unsweetened versions and check the label.
When to keep it smaller
- - Do not count dairy as carb-free just because it is unsweetened.
- - Avoid added sugar, syrups, fruit fillings, and sweet toppings.
How much can fit
Small, moderate, and larger servings by carbs, lactose, fat, and calories.
| Serving | Carbs | Lactose | Fat | Protein | Kcal |
|---|---|---|---|---|---|
| 50 g | 6.0 g | 2.3 g | 1.3 g | 1.8 g | 48 |
| 100 g | 12.0 g | 4.5 g | 2.5 g | 3.5 g | 95 |
| 200 g | 24.0 g | 9.0 g | 5.0 g | 7.0 g | 190 |
Comparison
- - Usually less keto-friendly than aged cheese because lactose is higher.
- - Worse than most cheeses for keto because carbs rise faster.
Net carbs calculator
If you compare labels, calculate net carbs quickly and check lactose in the serving.
Keto dairy section
Go back to the main section to compare cheese, cream, curds, milk, and sweet dairy by net carbs.
Related dairy products
Sour cream
Use caution≈ 3.4 g net carbs / 100 g
Sour cream is fermented, but still has 3.2 g lactose per 100 g, so choose plain portions without sugar.
Kefir
Use caution≈ 4 g net carbs / 100 g
Kefir is fermented, but still has 3.8 g lactose per 100 g, so choose plain portions without sugar.
Ryazhenka
Use caution≈ 4.2 g net carbs / 100 g
Ryazhenka is fermented, but still has 4 g lactose per 100 g, so choose plain portions without sugar.
Plain yogurt
Use caution≈ 4.7 g net carbs / 100 g
Plain yogurt is fermented, but still has 4.4 g lactose per 100 g, so choose plain portions without sugar.