Carbs in Greek Yogurt: The Quick Answer
Plain Greek yogurt contains 4.0g of net carbs per 100g, with 97 calories, 9.0g protein, and 5.0g fat. It is one of the highest-protein dairy options available and a popular choice for low-carb and keto diets. Note: flavored Greek yogurts can have 15–25g carbs — always check labels.
Net carbs — not total carbs — are what matter for keto and low-carb diets. Only net carbs raise blood sugar and affect insulin, which is why tracking them accurately is key to staying in ketosis. Use our Keto Macro Calculator to find your daily net carb limit based on your body and goals.
Is Greek Yogurt Keto Friendly?
Plain Greek yogurt is keto-compatible in moderate portions. At 4.0g net carbs per 100g, a typical 150g serving has about 6g net carbs — fits within a 20g daily keto limit. It also delivers 9g of protein per 100g, making it a smart macro choice. Avoid flavored varieties (strawberry, vanilla, etc.) which add 12–20g of sugar.
Best Low-Carb Swaps for Greek Yogurt
Plain Greek yogurt is already a solid low-carb choice at 4.0g net carbs per 100g. Watch out for flavored varieties and high-carb toppings — these swaps keep the experience without the extra carbs.
| Instead of | Try this | Why it helps |
|---|---|---|
| Greek yogurt | Already a good low-carb option at ~3-4g net carbs per 100g | High protein, lower carb than regular yogurt — a smart keto snack |
| Greek yogurt with fruit and granola | Plain Greek yogurt with berries and crushed macadamia nuts | Drop the granola (~15g carbs) — add nuts for crunch instead |
| Sweetened Greek yogurt | Plain Greek yogurt + liquid stevia + vanilla extract | Same sweetness, zero added sugar carbs |
How Net Carbs Are Calculated
Net carbs are calculated by subtracting dietary fiber (and sugar alcohols, if present) from total carbohydrates: Net Carbs = Total Carbs − Fiber. For Greek Yogurt: 4.0g − 0g = 4.0g net carbs per 100g.
Dietary fiber is subtracted because it passes through the digestive system without being absorbed as glucose. It does not raise blood sugar or trigger an insulin response, making it irrelevant for carb counting on keto and low-carb diets.