Greek yogurt is often praised as a healthy staple — creamy, rich in protein, and incredibly versatile. But is it actually low carb? In this post, we break down the nutrition facts, best brands, and creative ways to enjoy it while keeping carbs in check.

🥄 What Exactly Is Greek Yogurt?

Greek yogurt is a type of yogurt that’s been strained to remove excess liquid (whey). This simple process makes it:

  • Thicker and creamier than regular yogurt

  • Lower in sugar (because part of the natural milk sugar, lactose, is removed)

  • Higher in protein — nearly double the amount in most regular yogurts

You’ll find it in different versions at the store:

  • 0% fat (fat-free)

  • 2% fat (low fat)

  • Full-fat (whole milk)

🧠 The straining process is what makes Greek yogurt naturally lower in carbs than regular yogurt.

💪🏾 Nutritional Benefits of Greek Yogurt

  • High Protein – helps muscle recovery and satiety

  • Calcium & Vitamin B12 – bone health and energy

  • Probiotics – supports gut health

  • Healthy Fats (in full-fat versions) – helps control hunger

  • Low Lactose – easier to digest than regular yogurt for many people

Low carb snack with Greek yogurt, fresh raspberries, and almonds served on a wooden table.

📊 Carb & Nutrition Breakdown of Greek Yogurt

(per 100g serving — approximate values)

Type Carbs Protein Fat
Full-fat (plain) 3.5g 9-10g 5-6g
2% (low fat, plain) 4-5g 8-10g 1-2g
0% fat (plain) 4-6g 9-11g 0-1g
Flavored Greek yogurt 10–20g 5-9g 0-3g

📌 Note: Always read the nutrition label — “healthy” flavored yogurts can be full of sugar.

🥗 How to Add Greek Yogurt to Your Low Carb Diet

➡️ Mix with berries and chia seeds for breakfast

➡️ Use as a sour cream replacement in tacos

➡️ Add to smoothies (link futuro para receita)

➡️ Make tzatziki or garlic yogurt dressing

➡️ Serve with nuts and cinnamon as dessert

➡️ Use in baking low carb muffins or pancakes

Scrambled eggs with vegetables on a plate

🛒 Tips for Choosing the Best Yogurt

  • Look for “plain” and “unsweetened”

  • Choose full-fat for more satiety and fewer carbs

  • Check for live cultures (probiotics)

📦 Storage & Shelf Life

  • Keep in the fridge at 4–6°C

  • Check expiration, but Greek yogurt lasts up to 2–3 weeks unopened

  • Tip: If it smells sour, toss it — even if the date hasn’t passed

Conclusion

Greek yogurt is a delicious, flexible, and nutritious choice for a low carb lifestyle. Just remember: the plainer, the better — and the fewer the carbs. Make it part of your meal plan and enjoy the creamy goodness without guilt.

👉🏾 Want more low carb food guides like this one?
Check out our full low carb food list here or explore more real-life meals on Bysuzike Bites.

📌 Pin this for later!