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21 Low Carb Yogurt Options for Better Blood Sugars

With the abundance of yogurt brands out there, it can be overwhelming to choose a low carb yogurt that’s good for diabetes. 

After all, the dairy aisle is dominated by yogurts of various flavors and types, with some containing up to 20 grams of sugar.  It’s easy to mistake yogurts as a glorified dessert.  

A low carb yogurt is also a popular snack choice. In fact, up to 20% of Canadians have yogurt as a snack on any given day (1).

DISCLAIMER: This post was written by Justine Chan MHSc, RD, CDE.  All content on this site is for informational purposes only and is not a substitute for professional medical or nutritional advice. Always seek medical and dietary advice from your doctor or dietitian. 

Featured image stating 21 Low Carb Yogurt Options for Better Bloor Sugars with a yogurt and wood panel background image.

If you’re carb conscious and are looking out for a low carb yogurt, you won’t want to miss this post. Read on to find out yogurt’s benefits, how the list was made, and top picks for a great low carb yogurt. 

Benefits Of Yogurt

Did you know that low fat yogurt and fermented milks may help to reduce your risk for type 2 diabetes by 14 to 26% (2, 3)? The evidence so far suggests that the ideal dose is 80 to 125 grams or up to ½ cup of low fat dairy and yogurt per day (2). It’s great for weight management too (4). 

However, this may not be the case for all populations (5).

There are many other benefits to eating yogurt.  For example, yogurt can help to improve lactose intolerance, promote a healthy gut, and may reduce your risk of breast and colorectal cancer (3). 

Overall, yogurt is a great source of:

  • Calcium and vitamin D, which help to maintain strong bones 
  • B vitamins which help you to build healthy cells
  • Probiotics which can help boost healthy gut bacteria
  • Protein which can decrease hunger; compared to cheese and milk, it can lead to a reduced appetite (1)  

The research shows that people who eat yogurt tend to eat healthier overall (1).  It may also help to reduce your cholesterol and prevent vitamin D deficiency, as shown in a randomized controlled trial involving people with prediabetes (6).

But what about its effect on blood sugars? Yogurt is also a low glycemic index food (7) because of its higher protein to carb ratio. This means it tends to raise blood sugars gradually.  

Not surprising, you’ll find lower glycemic index scores in plain yogurt compared to sweetened yogurts. 

What about probiotic yogurt? Does it have any other advantages? Standard yogurts generally contain bacterial cultures – Streptococci and Lactobacilli bacteria species, while probiotic yogurts have additional strains.  Recently, it was shown that these products offer no real advantage over regular yogurt (8

Now drum roll please… here is a list of the best low carb yogurts.

How The List Was Made 

So what exactly is a ‘low carb’ yogurt?  There is no formal definition.  Keto followers often consider low carb as 5 grams or less.  Those following a low carb lifestyle may use 15 grams or less as a target.

You may or may not be counting your carbohydrates. Either way, carbs are counted in either grams or servings.  You might also hear them referred to as a ‘choice’.  This is, however, just another way of saying serving.  Diabetes Canada and the American Diabetes Association both count one serving as 15g of carbs.

So for the purpose of this post, a low carbohydrate yogurt is up to 15 g of carbohydrates per serving. 

Yogurts were categorized as thick in texture like greek yogurt or skyr, flavored, and liquid, which included kefir and drinkable yogurts.  They were then divided into 0 to 5 grams of carbohydrates and 5-15 grams of carbohydrates per serving. 

Low carb yogurts that were selected have less than 10 grams of added sugar per serving, are low in fat, and contain minimal ingredients. 

Why? On a nutrition label, a food with a nutrient that meets 20% of the Daily Value or more is considered to have a lot of that nutrient. In this case, a food with 10 grams of added sugar or more per serving is considered to be high in sugar.  

A close up of a womans hands while she is having a glass of yogurt with strawberries.
A glass of yogurt with fresh fruit is a great way to start the day!

What yogurt is best for keto?  

Fage Total 2% 

Serving size: 150g container
100kcal
5g carbohydrates
15g protein
3g fat 

This reduced fat yogurt is creamy and tart. It’s perfect topped with peanuts for some added crunch and also comes in 0% and 5% fat. 

Two Good Flavoured Yogurts

Serving size: 150g container
80kcal
3g carbohydrates
12g protein
2g fat

If you’re looking for a keto-friendly option, you’ll want to try So Good yogurts. These greek yogurts come in many different flavors and are sweetened with stevia, which doesn’t raise blood sugars.

Light + Fit Nonfat Zero Sugar Fruit Yogurt

Serving size: 150g container
50kcal 
5g carbohydrates
11g protein
0g fat

If you’re looking for a higher protein non-greek yogurt option, this is the perfect choice for you! This yogurt is sweetened with stevia, making the added sugar count 0 grams.  

Two Good Smoothies

Serving size: 1 bottle (207ml)
70kcal
5g carbohydrates
10g protein
2g fat

Short for time in the mornings? Grab this higher protein smoothie  for the road.  These drinks have 80% less sugar than your standard dairy beverage, thanks to stevia and fresh fruit puree.

What yogurt is low carb?

Liberte Plain Greek 2% 

Serving size: ¾ cup
120kcal
6g carbohydrates 
16g protein
3.5g fat 

Similar to skyr yogurt, greek yogurt is infamous for its high protein content. You can use it to replace cream or mayo in recipes or mix it with oats for a nice yogurt parfait.

Chobani With Zero Sugar 

Serving size: ¾ cup
70kcal
6g carbohydrates
13g protein
0g fat 

These yogurts have no sugar added, and are sweetened with stevia, a sugar substitute from the stevia plant. You can buy it in a variety of flavors such as strawberry, mixed berry, cherry, and key lime pie. 

Some images of diabetes friendly yogurt breakfasts
Yogurt can be a great breakfast option that is both low carb and high in protein.

Good and Gather Greek Plain Nonfat Yogurt

Serving size: ¾ cup (170g)
100kcal
6g carbohydrates
18g protein
0g fat

With one ingredient, this creamy low carb yogurt is great for the price and is rated well for value, taste, and quality. Getting non-fat yogurt allows you more flexibility with your topping choices if you’re watching your macros. 

Oikos Triple Zero Sugar 

Serving size: 1 cup (150g) container
90kcal
7g carbohydrates
15g protein
0g fat 

Sweetened with stevia, oikos yogurts come in a variety of flavors to suit all your taste buds.  Since it is made with greek yogurt, it’s also higher in protein. 

Siggi’s Plain Skyr 

Serving size: ¾ cup
110kcal
7g carbohydrates
19g protein 
0.3g fat 

Skyr is thicker in texture than yogurt, and the highest in protein. This particular brand has only two ingredients. Throw some berries on top and you can eat like you’re in Iceland. 

Organic Greek Non-Fat Plain Yogurt

Serving size: ¾ cup
7g carbohydrates
16g protein
0g fat

This yogurt is amazing and the perfect substitute for tzatziki, sour cream for tacos, and base for your granola. You can also buy it with whole milk.

Chobani Low-Fat Plain Greek Yogurt

Serving size: ¾ cup
120kcal
7g carbohydrates
15g protein
3.5g fat 

The best part about a plain yogurt? You can add whatever you want to your liking. Also, buying yogurt in a large tub generally saves you 15% more money than yogurt in individual packages.

Wallaby Greek Low Fat Plain Organic Yogurt 

Serving size: ¾ cup
160kcal
8g carbohydrates
15g protein
8g fat

This yogurt is great as a snack! Mix with your favorite seasoning for a dip with veggies or add it to your smoothies for a protein boost. 

Astro Plain Yogurt 1%

Serving size: ¾ cup 
80kcal
8g carbohydrates
9g protein
1.5g fat 

Astro yogurt is made in Canada, but it’s creamy and tangy with only 4 ingredients! Top with some nuts for a satisfying, savory snack. 

Riviera Less Sugar Set-Style Yogurt

Serving size: 120g container 

80kcal
8g carbohydrates
5g protein
3.5g fat

These amazing fruit yogurts have 50% less sugar than the original product with no artificial sweeteners. They’re also lactose free which is a bonus, and come in 5 different flavors. 

Maple Hill Plain Kefir

Serving size: ⅔ cup
8g carbohydrates
5g protein
7g fat

Here’s another great kefir choice made from grass-fed cows that has no added sugar. It’s the process of fermentation for kefir that boosts its B vitamin, calcium, and amino acid content (9).

Siggi’s Keto Krunch

Serving size: 1 container (142g)
210kcal
8g carbohydrates
13g protein
15g fat

This yogurt is unique in that it also comes with a nuts and seeds based granola.  With no added sugar, it’s sweetened with a small amount of sugar alcohol called erythritol as well as stevia.  While stevia isn’t generally absorbed by your body, sugar alcohols are partially digested.  

Siggi’s Nonfat Plain Drinkable Yogurt 

Serving size: 6oz (177ml)
60kcal
9g carbohydrates
6g protein
0g fat

Looking for a yogurt you can have on the go? Siggi’s drinkable yogurt is a great choice.  It’s under 10 grams of carbs, has only two ingredients and no added sugar. 

Lifeway Plain Nonfat Kefir 

Serving size: 1 cup
90kcal
9g carbohydrates
10g protein
0g fat

Kefir is a great source of probiotics making lactose easier to digest.  It has shown to have a beneficial role in managing diabetes, high blood pressure, cholesterol and cancer (10). Plain kefir has no added sugar and is easy to blend into smoothies. 

Stonyfield Organic 0% Fat Smooth & Creamy Plain 

Serving size: 150g tub
70kcal
10g carbohydrates
7g protein
0g fat

Not a fan of plain yogurt? Add some frozen fruit and let it thaw to allow for its natural flavors to soak in.  Stonyfield yogurts are also organic and can be easily added to soups, dips, or dressings. 

A board with granola made with berries and yogurt.
Greek yogurt granola with fresh berries on stone table. Healthy food, snack or breakfast.

Silk Plain Almond Milk Dairy-Free Yogurt Alternative 

Serving size: ¾ cup
200kcal
11g carbohydrates
6g protein
16g fat 

Here’s a vegan yogurt alternative for those who can’t handle or want dairy. Since it’s made from almonds, it is higher in fat but the saturated fat is low at 1 gram. It’s great as a heavy cream substitute in recipes. 

Activia Yogurt With Fiber 

Serving size: one 4oz container
90kcal
15g carbs 
4g protein
1.5g fat

Activia yogurts are smooth and full of flavor. The fiber in the activia yogurt is inulin which may help to promote healthy gut bacteria (11).

Ways To Add Low Carb Yogurt In Your Diet:

Looking for easy ways to incorporate yogurt in your diet?

Low carb yogurt is great with:

  • Berries
  • Chia seeds
  • Walnuts 
  • Pecans 
  • A dash of cinnamon
  • Keto granola

You can use low carb yogurt to make:

  • Tzatziki 
  • Vegetable dip 
  • Smoothies 
  • Sour cream 
  • Salad dressing 
  • Topping for soups
  • “Mayonnaise” 

Key takeaways: 21 Best Low Carb Yogurt Options For Better Blood Sugars

So there you have it. A list you can refer to that includes the best low sugar yogurts out there for breakfasts on the go, snacks, dips, sour cream, and more!  

Yogurt may help to lower your risk of type 2 diabetes. It’s an excellent source of vitamins and probiotics, as well as protein which can help with weight management.   

If you enjoy a coffee at breakfast with your yogurt, check out this post on the best creamers for blood sugars.

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