How many carbs does greek yogurt have?

Greek yogurt has ~6 g of total carbs and ~6 g of net carbs per 1 container (170 g) (after subtracting 0 g of fiber).

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In moderation

Greek yogurt

Q: How much greek yogurt can I eat on keto?

Up to ~139 g to stay under 5 g of net carbs. Best keto alternative: Yogur natural entero.

Dairy

Also: Greek-style yogurt

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Greek yogurt is keto only in small portions: it has ~6 g of net carbs per 1 container (170 g), against the keto diet's 5 g-per-serving limit.

Net carbs

6 g

per 1 container (170 g)

These are the carbs that count on keto: total carbs minus fiber.

It has about 6.1 g of net carbs per container; choose the plain, unsweetened version to stay in ketosis.

8.5 g

Fat

17 g

Protein

0 g

Fiber

Why greek yogurt is keto only in small portions?

On keto the goal is to stay under ~5 g of net carbs per serving; greek yogurt has 6 g per 1 container (170 g) (6 g total − 0 g of fiber).

How much greek yogurt can I eat on keto?

To stay under 5 g of net carbs, the limit is ~139 g of greek yogurt. A better keto alternative is yogur natural entero.

Best keto alternative

~In moderation

Yogur natural entero

8 g net / 1 envase (170 g)

✓Yes

Cream cheese

1 g net / 2 tablespoons

✓Yes

Sour cream

1 g net / 2 tablespoons

~In moderation

Milk

12 g net / 1 glass (250 ml)

✓Yes

Butter

0 g net / 1 tablespoon

✓Yes

Heavy cream

0 g net / 2 tablespoons

✓Yes

Cottage cheese

4 g net / 1/2 cup

See all: Quesos keto

Source: nutritional estimate (USDA-style reference) · Confidence: medium
Reviewed by the Ketorai team · Last updated: July 1, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.

Something off? Let us know.

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Greek yogurt

Nutrition facts for greek yogurt

Why greek yogurt is keto only in small portions?

How much greek yogurt can I eat on keto?