Looking for a low carb option that’s still creamy and satisfying? A dietitian shares 13 of the best low carb yogurts packed with protein, great taste, and nutrition to fit your healthy lifestyle.
What is a Carb?
A carb is shorthand for carbohydrate. This is one of the three macronutrients all food is made of.
These are your body’s preferred source of energy! They can be found in fruits, bread, grains, beans, potatoes, etc.
In the case of yogurt most of the carbs come from lactose, the natural sugar in milk, and the sweetened flavoring. Low carb yogurts reduce these carbs by filtering out some of the lactose or by using low calorie sweeteners instead of added sugar. This makes them a great lower carb option for those watching their intake.
Who Should Consume Low Carb Yogurt?
As you now know, your body thrives off of carbs but there are certain people that may do better with a lower intake.
Those who have diabetes may want to opt for a lower carb yogurt option to manage blood sugar levels. In addition, those looking to reduce their intake of added sugar, following a keto diet, or those that just enjoy the taste!
Decoding the Nutrition Facts Label
When reading the Nutrition Facts label of a yogurt cup you want to look for a few main aspects: serving size, calories, added sugars, protein, fiber and carbs!
- A serving of yogurt is typically 150-170g.
- Not an exorbitant amount of calories.
- Low or no added sugar.
- A high amount of protein.
- Any fiber would be ideal.
- Less than 10g of carbohydrates per serving.
13 Low Carb Yogurt Options
Here are 13 options with 9 grams or less of carbohydrates per serving and can be found at most major grocer’s!
Kroger CARBmaster Yogurt
Each 170g cup only has 70 calories, 9g of protein, 0g of added sugar, and 4g of carbs! Plus, they are each less than $1!
Too Good Zero Sugar Yogurt
Each 150g cup has 70 calories, 13g of protein, 0g of added sugar, and 6g of carbs.
Oikos Triple Zero Yogurt
This 150g cup has 90 calories, 15g of protein, 0g of added sugar, and 7g of carbs.
Dannon Light + Fit Greek Nonfat Yogurt
This 150g cup has 80 calories, 12g of protein, 2g of added sugar, and 9g of carbs.
Chobani Zero Sugar Yogurt
A 150g cup has 60 calories, 12g of protein, 0g of added sugar, and 5g of carbs.
Friendly Farm Low Sugar Greek Yogurt
A 150g cup has 80 calories, 12g of protein, 0g of added sugar, and 4g of carbs.
Ratio Protein Yogurt
The 150g cup has 170 calories, 25g of protein, 0g of added sugar, and 9g of carbs.
Good & Gather Plain Greek Yogurt
A 170g serving has 100 calories, 18g protein, 0g of added sugar, and 6g of carbs.
Oikos Pro
A 170g serving is 160 calories, 23g of protein, 0g of added sugar, and 9g of carbs.
Chobani 20g Protein Zero Added Sugar
A 190g serving has 140 calories, 20g of protein, 0g added sugar, and 8g of carbs.
FAGE Total 0% Plain Greek Yogurt
A 150g serving has 80 calories, 16g of protein, 0 added sugar, and 5g of carbs.
Siggi’s Plain Yogurt
A 170g serving has 100 calories, 19g of protein, 0g of added sugar, and 7g of carbs.
FAGE BestSelf Lactose Free Plain Greek Yogurt
A 170g serving has 120 calories, 17g of protein, 0g of added sugar, and 6g of carbs.
If you have any other favorite low carb yogurts, pop them in the comment down below so others (and I!) can also give them a taste.
Where to Purchase Low Carb Yogurt
When looking for a low carb yogurt you’ll want to reach for one that says it is low in sugar! Sugar is a carb hence, selecting a low sugar option will lower the carb content.
Due to the popularity of customers wanting lower sugar options most stores will now have a low carb yogurt option in stock.
Some places I sourced the low carb yogurt list from includes Kroger, Meijer, Aldi, Walmart, and Target.
Frequently Asked Questions (FAQ’s)
If your question hasn’t been answered so far you may find it here! If not, leave it in the comments down below and I’ll get you an answer!
Can I make my own low carb yogurt?
Yes, you can make your own low carb yogurt! I found a recipe from Hey Keto Mama that has 2 net carbs!
What does low carb yogurt taste like?
Low carb yogurt tastes similar to regular yogurt although, they do tend to be less sweet.
Is low carb yogurt healthy?
Yes! This yogurt tends to maintain it’s protein content and often times has lower amounts of added sugar.
A Word From A Registered Dietitian
If you’re searching for a low carb option that still feels satisfying and creamy, yogurt can be a smart choice. Many low carb yogurts are made by reducing natural milk sugars and using low calorie sweeteners, helping you enjoy the same tangy taste with fewer carbs.
As a dietitian, I recommend pairing your yogurt with fiber-rich add-ins like chia seeds, berries, or chopped nuts for a more balanced and filling snack. This not only boosts nutrition but also keeps blood sugar levels steady making it an excellent low carb option for breakfast, snacks, or even dessert.
Recipes to Use Your low Carb Yogurt
Now that you have some delicious ow carb yogurt options, here are some recipes to utilize them!
25+ Greek Yogurt Parfait Combinations
Peanut Buster Parfait with Yogurt
Low Carb Yogurt Key Takeaways
- Your body thrives off of carbs, but there are some special cases where a diet lower in carbs is beneficial.
- A lower carb yogurt tends to be plain in flavor, potentially lower in lactose or lactose-free, and lower in added sugars.
- Utilize these yogurt options in recipes just as you would with classic yogurt.
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