Low Carb Yogurt Picks by a Registered Dietitian

Jessie Carpenter, MA, MS, RD, LD


This post is all about low carb yogurt picks! Myself and other dietitians reveal our low carb yogurt picks across 17 brands of yogurt: Oikos, Ratio, Chobani, Icelandic Provisions, Siggi’s, Yoplait, Noosa, Activia, Dannon, Stonyfield, Too Good, Oui, Fage, The Greek Gods, LALA, Silk, and Kite Hill.

You will discover answers to some of the most asked questions on the topic of low carb yogurts in this post and see how it can fit into a healthy lifestyle, even if you are diabetic.

Which yogurt is lowest in carbohydrates?

I found Too Good Vanilla contains only 4 grams of carbohydrates for a 5.3 oz container. This was the lowest carb yogurt in my search of stores and the internet. It is lower in carbs because it is sweetened with natural sweeteners, specifically stevia extract.


What kind of yogurt can a diabetic eat?

Someone who is diabetic can find low carb yogurt options anywhere. They can even enjoy an original yogurt that isn’t low in carbs, if they want. So, a diabetic can eat any type or flavor of yogurt they desire.

A diabetic has 4 main yogurt options:
1. A conventional yogurt, like Yoplait
2. A greek yogurt, like Oikos or Chobani
3. A plant-based yogurt, like Kite Hill or Silk
4. A plain yogurt, like Dannon

Looking at the total carbohydrate line of the nutrition label of any yogurt, keep to 15 grams of carbs per serving or 1 carb choice (or less!). With a large carb range depending on the type and brand, from 5-30 grams, you have to look at the label. Thankfully, many yogurts are less than 15 grams of carbs per serving.

I would steer clear of the conventional yogurts because they have the highest carb amounts per serving. There are so many other options for yogurt on the market that I have no doubt you will find one you enjoy with a lot less carbs.

Greek yogurts will increase the protein content, but, unfortunately, very few yogurts have fiber. Both protein and fiber help your body regulate glucose levels, and this is important to remember when you are choosing any food item if you are diabetic.

How to Choose the Best Low Carb Yogurt

Looking at yogurts on the shelves and online, you will find a range of total carbohydrates, from as low as 2 grams (Too Good) to as high as 32 grams (Noosa) per serving.

Choosing a flavored yogurt or with 4-9 grams of carbohydrates per serving is a good diabetic choice. A plain yogurt may have even fewer carbs but will have a tart flavor. A greek yogurt will be thick, which may surprise people, but will contain more protein.

Protein minimally raises blood glucose levels. In fact a high protein diet has been shown to lower blood glucose levels postprandial in those with type 2 diabetes. Additionally, a high fiber diet has been shown to help improve blood glucose control and lower cholesterol (1).

In the end, choose a yogurt you like taste-wise, including texture and flavor, that has 9 grams of carbs or less and at least 10 grams of protein per serving.


Top Choices for Low Carb Yogurt According to Dietitians

I personally use Oikos and recommend this brand the most. The nutrition profile is very hard to beat and is sweetened naturally with stevia. The brand also offers a range of high protein choices, from 15-25 grams of protein per serving.

The vanilla is easy to incorporate into recipes but delicious enough to have on its own. Plus, there are many more flavors available, like cherry, mixed berry, lemon, key lime, and salted caramel, which is great for switching things up.

1. Oikos Pro High Protein Vanilla 


“Oikos Triple Zero vanilla has a great vanilla flavor and only 7 grams of carbohydrate with no added sugars. It also provides 15 grams of protein and is a good source of calcium and vitamin D,” says Amy Woodman, dietitian and founder of Farmington Valley Nutrition and Wellness.

This particular yogurt has over 600 reviews on its website with the majority being 5 stars.

2. Oikos Triple Zero Vanilla


I prefer the Oikos taste over Chobani, and the smallest size for this Chobani High Protein yogurt is 6.7oz while the others are 5.3oz. Overall, though, a solid pick with 20 grams of protein, 2 grams of fiber, and only 9 grams of total carbs per serving.

3. Chobani High Protein Vanilla


According to Alyssa Pacheco, RD from The PCOS Nutritionist, “Chobani Zero Sugar vanilla yogurt is a great option if you’re being mindful of carbs. It uses stevia and monk fruit to sweeten it, while still providing a great flavor and 12 grams of quality protein.”

This yogurt is sweetened with allulose and contains 6 strains of live cultures. There are only a small amount of reviews on its website, so be sure to test it for yourself.

4. Chobani Zero Sugar Vanilla Yogurt


Seemingly unmatched in the amount of protein for a 5.3oz container, Ratio yogurt packs a punch with 25 grams of protein! This creates the lowest ratio of carbs to protein on the market at almost 1:3 for the serving. 

The downside is that the brand has some terrible reviews on its website based on texture (too thick) and taste (too sweet with sucralose). I personally tried the yogurt and thought it was creamy and delicious; I will be buying again.

5. Ratio Vanilla Yogurt

6. Too Good Vanilla Yogurt


Honorable Mentions:

Avery Zenker, RD says, “If you’re open to non-dairy yogurt, Kite Hill has a vanilla greek yogurt with only 6 grams of carbs, no added sugar, and 15 grams of protein!” Bonus that this brand also specifies the live active cultures it contains: S. Thermophilus, L. Bulgaricus, L. Acidophilus, Bifidobacteria, L. Plantarum.

1. Kite Hill Vanilla Greek Yogurt

2. Dannon Lite & Fit Vanilla Yogurt


This Icelandic yogurt boasts “heirloom Skyr cultures (Streptococcus Thermophilus Islandicus™), Lactobacillus Bulgaricus, Bifidobacterium.”

2. Vanilla Skyr Yogurt


3. Siggi’s Vanilla Yogurt

Yogurts to Avoid as a Diabetic

The high amount of carbs, typically from high added sugar content, along with the low amount of protein in any of the below listed yogurts puts them on the list to avoid for a diabetic. Even someone who does not have diabetes should be cautious with these, especially since there are better choices on the market.

1. Yoplait Original Vanilla Yogurt

2. Noosa Vanilla Yogurt

3. LALA vanilla yogurt

4. The Greek gods Honey Vanilla Yogurt

5. Dannon Low Fat Vanilla Yogurt

6. Oui Vanilla French Style Yogurt

How to Enjoy Low Carb Yogurt on a Diabetic Diet

Consuming 45-60 grams of carbs per meal is okay for most people following a diabetic diet. Of course, consult your healthcare team and check your glucose levels as appropriate.

Yogurt is versatile, used on its own or in recipes; it is deliciously cool and creamy; and can be a low carb option for diabetics.

A meal incorporating yogurt might look like overnight oats for breakfast, a yogurt with fruit or peanut butter mixed in, or using yogurt to replace mayo or sour cream when you don’t have those on hand.

Pairing protein and carb sources together is one of the best eating methods for diabetics to follow. Yogurt is both a protein and a carb source, so it is doing double-duty. Greek yogurt packs a higher protein punch and more varieties have less added sugars, both of which are important.

As with any meal for a diabetic, it is important to remember correct portion sizes, eating in moderation, and staying within an appropriate carb amount for your body. But don’t forget to have fun, enjoy life’s moments, and eat delicious food!

Can you have greek yogurt on a low carb diet?

Yes, you can have greek yogurt on a low carb diet. There is no official definition of “low carb diet,” but the internet will tell you that it is a diet of 130 grams of carbs per day. Even at this amount, one can easily enjoy a greek yogurt daily by choosing a product on the recommended list above. 

Does yogurt raise blood sugar?

Yes, yogurt will raise your blood sugar – just like any food will! However, it depends on the serving size and the total carbs of the serving size for whether or not your blood sugar will raise above recommended glucose levels, which is 180 or less for a diabetic after a meal.

Keep in mind there are other factors that will influence the final number on your glucose monitor, like total carbs for the meal, physical activity, how many carbs were consumed earlier in the day, etc.


Can you eat yogurt if you are prediabetic?

Yes, someone who is prediabetic can enjoy yogurt. Choosing a flavored yogurt or a plain yogurt with 6-8 grams of carbohydrates per serving is a great carb-conscious choice. If you like a thicker texture, a greek yogurt is even better due to the higher protein amount per serving.

Conclusion

As a Registered Dietitian who works with people who have diabetes, I love helping people navigate foods to include more of what they love while bringing balance to every meal or snack. Click here to explore working together!

Looking for a great way to enjoy your low carb yogurt? Check out my overnight oats for diabetics post with an accompanying PDF full of recipes.

Whichever low carb yogurt you choose from the list provided above, rest assured you can have a good meal or snack with glucose control. The high protein amount in the recommended ones will help balance your blood sugar and keep you full for longer.

I am a big fan of lower carb foods on the market that help people enjoy more of the foods they love. So, whether it is a low carb yogurt, low carb hot dog bun, or a low carb bagel, let’s explore these awesome products together to make life even better!

Author

  • Jessie Carpenter is a seasoned dietitian and the owner of a private practice called Nutrition Prescription LLC. Her work is centered around those with diabetes and kidney issues, and her passion is to enable people to find food freedom and to live without confusion.

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