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How Many Carbs and Net Carbs in Greek Yogurt – Best Keto Diet Menu

low carb Greek yogurt

If you’re looking for creamy, yummy, and smooth low net carbs food, Greek yogurt is definitely the best option.

When on the Keto diet the most essential step to take care of is, to have thorough info of meals we are eating each day. Knowing what should be eaten or avoid is sometimes a headache. The essence of easiness in your motive to stay on keto is added here. So keep reading all facts and figures regarding keto best meals like GREEK YOGURT, particularly the carbs and net carbs knowledge are worth viewing.

What is Greek Yogurt and Its Benefit?

Before knowing carbs and net carbs in Greek Yogurt, let’s get some worthy info about it. Yogurt is a fermented milk product made with sour cream, buttermilk, and kefir. 

It has been inspired by individuals for years. It is very nutritious and eating it can improve many aspects of your health. Fermented dairy products are mainly obtained from lactose renewal. In recent years, a certain type of yogurt called Greek yogurt has become popular among health enthusiasts. 

Greek yogurt is made by removing whey and other liquids from regular yogurt. Greek yogurt uses more milk than any other regular yogurt to make a batch of the same size, because the filtration process reduces the overall volume. Greek yogurt has more protein with less sugar and a thicker texture as well.

Greek yogurt has many health benefits. Greek yogurt naturally contains lactose. People with lactose intolerance often have digestive problems when they consume dairy products. However, you can tolerate it, because it’s probiotics help to digest lactose. It is also useful for eliminating risk factors for heart disease, including hypertension and cholesterol levels. Many studies associate yogurt with weight loss, fat loss, and weight gain. It depends on how you consume it.

What is the difference between regular yogurt and Greek yogurt?

Greek yogurt

Regular yogurt

Made by eliminating whey and other liquids from regular yogurt.

Made by heating milk, adding bacteria, and leaving it to ferment until it reaches an acidic pH of about 4.5.

is strained to make it much thicker and tangier than the regular one.

Not that much thicker and tangier than Greek yogurt. 

Some companies may use thickening agents to thicken the texture of Greek yogurt.

No other artificial ways are used in regular yogurt to change the texture of the yogurt. 

slightly sour, and it is not sweeter than regular yogurt.

due to its acidic nature, it tastes slightly sour, but it’s generally sweeter than Greek yogurt.

packs twice as much protein and half the amount of carbs and sugar as regular yogurt.

has less protein and more amount of carbs and sugar in it. 

has more protein than regular yogurt.

partakes in additional calcium and probiotics.

during the whey removal process sugar is removed, but protein is left in.

There is a liquid containing lactose which is natural sugar and probiotics, 

more strained. 

is less strained than Greek yogurt.

Due to which it’s generally more expensive since it requires more milk.

does not need extra milk to make the same amount of batch, so it is less expensive than Greek yogurt. 

What Is The Difference Between Regular Yogurt And Greek Yogurt? carbs and net carbs

Carbs And net Carbs in Greek Yogurt Via Table

1: Fage, Plain Greek Yogurt, 7 Ounce

carbs                       6g

Net Carbs              6g

Fiber:                      0g

Protein:                 20g

Fats:                      4g

Calories:               140

Fage Total Greek Yogurt low carb and keto friendlyFage Total Greek Yogurt, Non-GMO Project Verified Protein-Rich; No Added Sugar Gluten-Free; Low fat

2: Kite Hill Plain Almond Milk Yogurt, 5.3 Oz

Carb         8g

Net carbs  4g

Fiber:        4g

Protein:    11g

Fats:         10g

Calories:   160

Sugar:       2g

Kite Hill Greek Style Plain carbs and bet carbsDairy free, soy free, gluten free, vegan, kosher and is Non-GMO Project verified with no artificial flavors, preservatives or added sugar

3. Chobani Whole Milk Greek Yogurt

Carbs        7g

Net carbs   6g

Fiber:        1g

Protein:     16g

Fats:          9g

Sugar:       4g

Calories:   170

Chobani Whole Milk Greek Yogurt pack

Non-GMO, Thick and creamy, Protein Rich, No Artificial Flavors, Preservatives or Sweeteners, Gluten Free, low carb

4. Chobani Nonfat Plain 32oz

Carbs        6g

Net carbs  6g 

Fiber:        0g

Protein:     16g

Fats:          0g

Sugar:       4g

Calories:   90

Chobani Non-fat Greek Yogurt low carb Gluten Free,Vegetarian Friendly, 15%-25% DV all Non-Fat Varieties, Protein rich, No Artificial Flavors, Kosher Certified, low carb

5. Wallaby Greek Whole Milk, 32 oz

Carbs          8g

Net carb      8g

Fiber:           0g

Protein:       15g

Fats:            8g

Sugar:       5g

Calories:      160


Wallaby Organic Aussie Greek low carb

Gluten- and soy-free, Smoothy, creamy, Yes yummy like other, USDA organic milk added, including protein, calcium, vitamin D, and potassium

6. Fage, Non-Fat Plain Greek, 6 Ounce

Carbs         5g 

Net carbs   5g

Fiber:         0g

Protein:      18g

Fats:           0g

Calories:    90

sugar:        5g


How Many Carbs And Net Carbs in Greek Yogurt low net carb Keto-friendly, Non-GMO, Gluten-Free, No Added Sugar, 0 fat, strawberry topping

7:  Maple Hill Creamery, Greek, Plain, 16 oz

Carb          23g

Net carb     23g  

Fiber:          0g

Protein:      18g

Sugar:         8g

Fats:            0g

Calories:     170

Maple Hill Creamery greek yogurt, high net carbs 

Third-Party Certified 100% Grass-Fed USDA & PCO Certified Organic, Gluten-Free, No antibiotics, no hormones, no GMOs, and no additives. Not  keto Friendly, 

How to Choose a Greek Yogurt on Keto

Choose Greek yogurts that:

  • contain full fat
  • Non-sweetened or unflavored
  • Also, it is best to use live cultures because these friendly bacteria will have had extra time to consume the lactose (sugars/carbs). 

Keep your serving sizes small. On a keto diet, Greek yogurt should be consumed in moderation. If you want to satisfy your sweet tooth on keto, you could also try this keto frozen berry bark.

If you are unable to eat dairy products, you could try coconut yogurt!

low carb greek yogurt dessert recipes

There are many recipes and ways to enjoy Greek yogurt. You can mix it with banana and blueberries, and eat it for breakfast which is good for smooth digestion. Also, use it as a topping for soups, crackers, pasta, etc.

Below are some delicious and easy recipes.

Cake made with Greek Yogurt

It is incredibly moist and fluffy. Almond flour makes it gluten-free, low carb, and low calorie. Its serving size comprises 6 slices and contains 186 kcal.


  • A spray of avocado oil for pans
  • with 3 large eggs
  • One cup plain whole-milk Greek yogurt (I use Fage 5%)
  • 1 ½ teaspoon stevia glycerite 
  • Almond flour, finely ground, 1 1/2 cups (6 oz)
  • ½ teaspoon baking soda
  • 1 tablespoon vanilla extract
  • ¼ teaspoon sea salt


  • Preheat oven to 325 degrees F. Generously sprays a 9-inch pie plate with oil.
  • In a medium bowl, whisk together the eggs, Greek yogurt, stevia, vanilla, and salt.
  • Mix in the almond flour, whisking until batter is smooth and lump-free.
  • Mix in the baking soda.
  • Using a rubber spatula, transfer the batter to the prepared pan.
  • Bake until the top is golden brown and a toothpick inserted in the center comes out clean, about 30 minutes.
  • Cool the cake in the pan on a wire rack for 30 minutes, then slice and serve.

Conclusion: Is Greek Yogurt Good For KETO DIET

Yes! Greek yogurt and plain yogurt are fermented dairy products, but Greek yogurt contains more protein and fewer carbohydrates than normal yogurt. So in short, as per our research, Greek yogurt is better than a regular one for the keto diet. And for your ease, we have added its various types. Now easy for you to select any as per your taste and flavor. In contrast, normal yogurt contains more calcium than Greek yogurt. Greek yogurt should last longer than normal yogurt. Plain yogurt and Greek yogurt can help with digestion, heart health, and weight loss. Both yogurts are very nutritious and healthy. Both are made with the same ingredients but differ in nutrients. Both types also contain probiotics.


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