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Home » How Many Carbs in A Yogurt: 90% People Don’t Know

How Many Carbs in A Yogurt: 90% People Don’t Know

Greek yogurt has become a favorite snack for millions of Americans. It is trendy for its fantastic health benefits. But did you know that some brands contain way too much sugar?

Greek yogurt is a delicious dairy treat that’s low in fat and high in protein. It’s also a great source of calcium and potassium. Unfortunately, some brands contain a surprising amount of added sugars.

While some yogurts are naturally sweetened, others are loaded with artificial sweeteners or additives.

So, How many carbs are in Greek Yogurt?

Each 100g serving of Whole Milk Greek Yogurt contains 3.98 grams of protein, while Low Fat Plain Greek Yogurt contains 9.95 grams of protein.

Here is the detailed ingredient analysis of Greek Yogurt Nutrition:

 NutrientsLow Fat Greek YogurtWhole Fat Greek Yogurt
 Protein9.95 g9 g
 Carbohydrate3.94 g3.98 g
 Sugar3.56 g4 g
 Fiber0 g0 g
 Lactose2.92 g2.05 g
 Calcium115 mg100 mg

Source: U.S. Department of Agriculture

Tips for Choosing the healthiest Brand:

If you want to enjoy Greek yogurt without adding extra calories, check out these tips for choosing the healthiest brands.

1. Read the Label

The first thing you should do when buying any food product is read the label! The Nutrition Facts panel on the back of the package will tell you how many grams of carbs each serving contains. You can use this information to determine whether or not it’s worth purchasing the brand.

2. Avoid Artificial Sweeteners

Some manufacturers add aspartame (Equal) or sucralose (Splenda) products. These artificial sweeteners have been linked to cancer and other serious health problems. They’re best avoided if possible.

3. Choose Low-Fat Options

Most Greek yogurt sold at grocery stores comes in low-fat varieties. It is because most people prefer less fat in their diet. However, you may find that some of these options still contain more than 10 grams of carbs per serving.

4. Look For Plain Greek Yogurt

If you don’t like the taste of plain Greek yogurt, try looking for flavored versions. Some brands offer flavors such as strawberry, vanilla, and chocolate. These are all healthier choices since they contain no added sugars.

5. Check Ingredients List

You know your Greek yogurt isn’t healthy if you see ingredients like corn syrup, maltodextrin, dextrose, fructose, or glucose listed. All forms of refined carbohydrates contribute to weight gain and increased insulin levels.

6. Buy Organic

Organic foods tend to be lower in carbs. Organic foods have fewer carbs than non-organic foods. So, if you’re trying to keep your carb intake low, buy organic whenever possible.

7. Try Different Flavors

You might not always feel like eating Greek yogurt straight from the container. That’s why you need to experiment with different flavor combinations. Try mixing plain Greek yogurt with fresh fruit or granola. Or pair it with honey and almonds for an even healthier snack.

What is the Average Yogurt Carb Count?

The amount of carbs in yogurt is always a matter of confusion. it is essential to pay attention to the label of the yogurt you choose to understand its calorie count. Especially when you are on a low-calorie diet, you are highly conscious about each calorie you will consume.

5 Best Low Carb Yogurt: Best Keto-Friendly Yogurt

 Here are the 5 best low carb yogurt that you must consider including in your keto diet:

Kite Hill Vanilla Greek-Style Almond Milk Yogurt

With its unusual taste, Kite Hill is a low-carb dairy option that is a perfect retreat for vegans. However, the use of almond milk makes it high in fat and calorie content compared to our subsequent low-fat yogurts on the list.

: ratio, KETO-friendly Dairy Snack, Strawberry

If you enjoy a distinct berry flavor with a smooth texture, this KETO-friendly yogurt from the ratio is for you. Advertised as a dairy snack, this yogurt is high in protein at 15 grams. Just 1 gram of sugar and 2 gram of net carbs makes it an excellent choice to keep your calories under check.

CarbMaster Low Fat Yogurt, Strawberry

It is an old-school yogurt that may make you feel nostalgic with its unique flavor. The overall texture of the yogurt is good, but it is sweetened with fruit puree, which means there is a possibility of Sucralose in it. The net carbs are lesser, making it a good food for your keto diet. 

Too Good Low Fat Greek Yogurt

Another low-carb Greek Yogurt on our list is which is firmer yet well-textured. It is sweetened with natural flavors and stevia with no fruit pieces. Overall it has a shallow impact on blood sugar. This Greek Yogurt comes with only 80 calories per serving and 12 gm of fat. 

 Fage, Non-fat Plain Greek Yogurt

Known for its high protein content, this low-calorie yogurt is a good choice for anyone who wants a good mix of health and taste. 18 grams of protein per serving is a respectable amount of protein that helps you to meet your daily recommended nutrition requirements. 


Yogurt can be a great addition to your ketogenic diet plan. You can choose any of these five options based on your preference and personal needs. Remember to read the labels carefully before buying to know how many carbs are in.

Yogurt Expert Sonia Uvezian was born and raised in Beirut, Lebanon. A renowned expert in Middle Eastern and Caucasian cooking and winner of a James Beard Award, she is the author of six other highly acclaimed cookbooks, such as Recipes and Remembrances From An Eastern Mediterranean Kitchen, Cooking from the Caucasus along with The Book of Yogurt.