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The best yogurts for the keto diet are usually whole fat and plain, though some exceptions make the list. Sound boring? It’s totally not. What other diet plan tells you to go ahead and dive into the goodness of creamy, whole milk? Flavorings or not, that experience in itself feels decadent.
Keep in mind, you’ll need to watch your serving sizes to make sure any yogurt fits into your keto framework for the day. Here are a few to consider:
- 1 Oikos Triple Zero
- 2 Fage Total
- 3 Chobani Full Fat Greek Yogurt
- 4 Black Sheep Yogurt
- 5 White Mountain Bulgarian Yogurt
- 6 Stonyfield Organic Whole Milk Smooth & Creamy Yogurt
- 7 Stonyfield Organic Greek Yogurt
- 8 Plain Cabot Greek
- 9 Elli Quark
- 10 Comparing Labels
- 11 About Those Pesky Carbs and Sugars
- 12 Adapting Your Yogurt to Fit Your Needs
Oikos Triple Zero
Each one of the Oikos Triple Zero yogurt cups contains 15 grams of protein. There’s no fat, though. Most–if not all–of the flavors have 14 carbs, six grams of dietary fiber, and six grams of sugar.
These are especially nice when you’re bored with plain yogurt or want something quicker and more convenient than adding your own toppings. Flavors include:
- Apple Cinnamon
- Salted Caramel
- Mixed Berry
- Peanut Butter Banana
- Banana Crème
- Coconut Crème
- Orange Crème
There are no added sugars or artificial flavors in these. They’re sweetened with stevia.
You can find this option at most grocery stores, though flavor options will vary from place to place.
Fage Total contains 10 grams of fat, six grams of carbs, and 18 grams of protein. It’s rich, tart, and creamy, and the plain flavor makes a wonderful base for berries, vanilla extract, and stevia, or whatever else you’d like to add.
This should be relatively easy to find at most grocery stores and comes in three sizes: seven ounces, 17.6 ounces, and 35.3 ounces.
Similar to Fage Total, this one should be pretty easy to find at any store that sells yogurt. It’s made with whole milk and triple-strained to make sure it’s as thick, creamy, and delicious as possible. You can get it in the 32 oz. size.
This yogurt is vegetarian-friendly, kosher, free of artificial sweeteners and preservatives, gluten-free, and made only from non-GMO ingredients. The cows are not treated with rBST. If you’re mildly lactose intolerant, this may be a good option for you because it contains less than five percent lactose.
The nutrition breakdown looks like this: nine grams of fat, eight grams of carbs, and 20 grams of protein.
Black Sheep Yogurt
Black Sheep Yogurt is made in Chatham, New York, and has been made much the same way for about 25 years (Old Chatham Sheepherding Company was started in 1993). It may be a little more challenging to find, but it’s another good option for those who don’t tolerate dairy well. You can buy it online, but you’ll need to buy several containers at one time to do so. Get six, 16-ounce containers for about $35.00.
There are 12 grams of fat, 9 carbs, and 13 grams of protein per eight-ounce serving.
White Mountain Bulgarian Yogurt
White Mountain Bulgarian yogurt is made from two things: milk and live cultures. There’s nothing extra thrown in to compromise its health benefits.
It’s lactose-intolerance friendly and high in probiotics. The 24-hour fermentation process is the reason it’s good for people who suffer from lactose intolerance. There are up to 90 billion probiotics in each serving, making it an excellent choice for gut health.
You may not be able to find this one at all grocery stores the way you can find Oikos or Chobani, but it’s worth checking for it if you want to try something new and different.
White Mountain Bulgarian yogurt comes in:
- Whole Milk Bulgarian Yogurt (regular and organic), which has eight grams of fat, five carbs, and 13 grams of protein
- Nonfat Milk Bulgarian Yogurt (regular and organic), which has no fat, 10 carbs, and nine grams of protein but probably isn’t the best choice for the keto diet most days
- Whole Milk Greek Yogurt, which has eight grams of fat, five carbs, and eight grams of protein
White Mountain Foods even offers a money-back guarantee if you don’t like their products, so there’s not much to lose if you want to try it. You’ll just need to send them a proof of purchase within 30 days.
Stonyfield Organic Whole Milk Smooth & Creamy Yogurt
Stonyfield Organic Whole Fat Yogurt has nine grams of fat, 12 grams of carbohydrates, and eight grams of protein per serving. It’s a pasture-raised, non-GMO, kosher-certified, and gluten-free option made from whole milk. It contains cultured pasteurized whole milk, pectin, vitamin D3, and live active cultures.
There’s a vanilla option, too, but it contains cane sugar so it’s probably best to just mix your own flavorings into the plain one.
Like the idea of this one but need more fat? Stonyfield’s got you covered with the Double Cream Smooth & Creamy Plain. It has 15 grams of fat, 12 carbs, and eight grams of protein.
There’s also a whole milk Greek yogurt version, which has eight grams of fat, nine grams of carbohydrates, and 21 grams of protein. It, too, is organic, pasture-raised, non-GMO, kosher-certified, and gluten-free. The ingredients here? Just cultured pasteurized whole milk and live active cultures.
Plain Cabot Greek
Cabot Greek yogurt has 22 grams of fat, 12 carbs, and 16 grams of protein per serving. It’s thick and creamy, the perfect base for flavorings and even the occasional addition of berries. You can also use it in dips or cooking.
Its list of ingredients isn’t as simple as some, but it’s still short and everything is recognizable: pasteurized milk, cream, whey protein concentrate, milk protein concentrate, and live active cultures.
In my experience, this one’s available in almost all the stores where you can find the Oikos and Chobani yogurts. It’s not too hard to find.
It’s not technically marketed as a yogurt (instead, they say, “think cheesecake in a cup”), but it’s close enough. And it’s delicious. It also comes in so many flavors, it’ll take a while to get bored.
Overall, these are high in protein and don’t have added sugar. They’re sweetened with stevia and erythritol and made from non-GMO ingredients and non-rBST milk.
There are two versions—whole milk and 0 percent—but I’ve personally found it easiest to find the nonfat ones. There are fewer whole milk flavors than nonfat ones, too.
It seems like stores are beginning to carry more flavors as a whole; when I first found out about Elli Quark, I was often limited to only a few flavors per store. What you can find will depend on your location, of course.
Whole Milk flavors include:
- Apple pie
- Brownie batter
- Mixed Berry
These have 4.5 to 5.5 grams of fat, 12 to 14 grams of protein, and five to nine carbs.
0% flavors include:
- Vanilla bean
- Sea salt caramel
- Red velvet
- Mint chocolate
- Bananas foster
These, of course, contain no fat. The carb count is generally a bit higher here than in the whole milk option. The amount of protein is roughly the same.
Here’s a look at how all of these yogurts compare in macros. The best yogurts for a keto diet will depend on what the rest of your diet actually looks like. Some people struggle to get their protein in for the day, while others find it challenging to hit their fat goals. Some choose to consume more carbs than others.
|Fat (per serving)||Protein (per serving)||Carbs (per serving)|
|Oikos Triple Zero||0||15||14|
|Chobani Full Fat Greek Yogurt||9||20||8|
|Black Sheep Yogurt||12||13||9|
|White Mountain Bulgarian Yogurt (Whole Milk)||8||13||5|
|White Mountain Bulgarian Yogurt (Nonfat Milk)||0||9||10|
|White Mountain Bulgarian Greek Yogurt||8||8||5|
|Stonyfield Organic Whole Milk Smooth & Creamy Yogurt||9||8||12|
|Stonyfield Organic Double Cream Smooth & Creamy Yogurt||15||8||12|
|Stonyfield Organic Greek Yogurt||8||21||9|
|Elli Quark||0 to 5.5||14 to 15||5 to 9+ (nonfat version is higher in carbs)|
About Those Pesky Carbs and Sugars
You can cut the carb count in half since some of the sugars are consumed by active cultures. The number of carbs and sugar on the label do not take the fermentation process into account. To be absolutely sure that yogurt (in general or a new brand you’d like to try) isn’t affecting your attempts to stay in ketosis, you’ll need to monitor your ketone levels when you eat yogurt at first.
Adapting Your Yogurt to Fit Your Needs
Some followers of the keto diet suggest adding heavy whipping cream to your yogurt if you need more fat. This will shift the macro percentages and could help you fit yogurt into your day.
Health enthusiast, runner, protein nut. Owen likes to write about protein, particularly alternatve supplementation and supplement comparisons.