Answer: Homemade yogurt can be considered keto-friendly, but only in moderation. It’s not the ideal keto food, yet it can be incorporated into a ketogenic diet if carefully balanced with other food choices.
Yogurt is a versatile and nutritious food, but it’s important to consider its carbohydrate content when following a ketogenic diet:
- Carbohydrate Content: Homemade yogurt contains 5.29 grams of carbohydrates per 100 grams, which is relatively high for a ketogenic diet. As the keto diet usually restricts your daily carb intake to around 20-50 grams, consuming yogurt should be limited and carefully accounted for in your daily carb count.
- Sugar Content: The sugars present in homemade yogurt are naturally occurring lactose. These sugars contribute to the total carbohydrate content, which is why yogurt is not the most ideal keto food.
- Protein and Fat Content: Homemade yogurt contains a decent amount of protein (4.15 grams) and a low amount of fat (1.2 grams) per 100 grams. On a ketogenic diet, your dietary focus is on high fats and moderate proteins, which means yogurt does not perfectly align with these macronutrient ratios.
- Fiber Content: Homemade yogurt does not contain any dietary fiber. Fiber can offset some of the carb intake as it minimizes the impact on blood sugar levels, unfortunately, yogurt lacks this component.
- Overall Assessment: While homemade yogurt isn’t the perfect keto food, it can be enjoyed in moderation as part of a balanced ketogenic diet. Remember to account for the carbs in yogurt as part of your daily intake.
Always remember, a well-rounded ketogenic diet should be rich in high-quality fats, moderate in protein, and low in carbohydrates.
- Amount Per ServingCalories48.24
- % Daily Value *
- Total Fat
- Saturated Fat 0.78g 4%
- Cholesterol 5.89mg 2%
- Sodium 49.05mg 3%
- Potassium 161.63mg 5%
- Total Carbohydrate
- Dietary Fiber 0g 0%
- Sugars 5.47g
- Protein 4.15g 9%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.