Yogurt is keto only in small portions: it has ~11 g of net carbs per 1 cup, against the keto diet's 5 g-per-serving limit.
Net carbs
11 g
per 1 cup
These are the carbs that count on keto: total carbs minus fiber.
One cup of plain whole milk yogurt has about 11.4 g net carbs from lactose, so keep portions small; flavored versions are much higher.
Nutrition facts for yogurt
8 g
Fat
8.5 g
Protein
0 g
Fiber
Why yogurt is keto only in small portions?
On keto the goal is to stay under ~5 g of net carbs per serving; yogurt has 11 g per 1 cup (11 g total − 0 g of fiber).
How much yogurt can I eat on keto?
To stay under 5 g of net carbs, the limit is ~107 g of yogurt.
Related
Yes
Half and half
0 g net
/ 1 tablespoon
In moderation
Whole milk
12 g net
/ 1 cup
Yes
Feta cheese
1 g net
/ 1 oz (about 1/4 cup crumbled)
Yes
Whipping cream
0 g net
/ 1 tablespoon
Yes
Mozzarella cheese
0 g net
/ 1 oz
Yes
Whipped cream
0 g net
/ 2 tablespoons
See all: Keto cheese
Source: nutritional estimate (USDA-style reference) · Confidence: high
Reviewed by the Ketorai team · Last updated: July 2, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
Reviewed by the Ketorai team · Last updated: July 2, 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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