Use in Moderation
Greek Yogurt, Plain Whole Milk
6.80g net carbs per 3/4 cup (single container)
Greek yogurt carries 6.8 g net carbs in a single 170 g container, which adds up fast if you eat it daily, so treat it as an occasional protein hit rather than a staple. Watch your portion and skip the flavored versions, since the plain whole milk style keeps things simpler while you stay in your carb range.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 34% of your 20g daily budget.
Plan the rest of your day
Good to Know
Stick with plain, full-fat versions like Fage Total 5%, Chobani Whole Milk Plain, or Stonyfield Whole Milk Plain, and read the label closely. Flavored and fruit-on-the-bottom cups can carry 15 to 20 g of added sugar, which changes the math completely. If you want lower carbs per serving, Greek-style yogurt is already strained, so a smaller scoop (half a cup) keeps you closer to 4 to 5 g while still adding a tangy base for berries or a few crushed nuts.
Is Greek Yogurt, Plain Whole Milk Keto? The Full Answer
Greek Yogurt, Plain Whole Milk contains 6.80g net carbs per 3/4 cup (single container) (6.80g total carbs minus 0.00g fiber). Greek yogurt carries 6.8 g net carbs in a single 170 g container, which adds up fast if you eat it daily, so treat it as an occasional protein hit rather than a staple. Watch your portion and skip the flavored versions, since the plain whole milk style keeps things simpler while you stay in your carb range.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 34% of a 20g daily carb limit. Track your portions carefully and account for other carbs in your meals.
Better Keto Swaps
A few easy trades cut the carb load while keeping that thick, tangy spoonful. First, try full-fat Greek-style yogurt made from coconut milk (such as COYO or Culina). It runs about 2 to 3 g net carbs per 3/4 cup, well under the 6.8 g here, and the fat keeps you full. Second, reach for plain whole-milk skyr strained extra long, or simply portion this same yogurt down to 1/3 cup for roughly 3 g net carbs while keeping the protein high. Third, blend full-fat unsweetened almond-milk yogurt (Kite Hill makes one) at close to 1 g net carbs per serving, then stir in a handful of raspberries for texture. Each option gives you the creamy base without nudging your daily carbs past where you want them.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.