How Yoghurt Can Fit Into a Low-Carb Diet
Yoghurt contains varying amounts of carbohydrate, so some options fit a low-carb diet more easily than others. The useful approach is to check the label and log the portion you actually eat.
Why the carbohydrate content varies
Milk naturally contains lactose, a type of sugar, so plain yoghurt is not usually carbohydrate-free. The amount differs according to the ingredients, how the yoghurt is made and whether anything sweet has been added.
Flavoured varieties may include added sugar, fruit preparations or syrups, which can raise the carbohydrate content. Fat-free does not automatically mean low in carbohydrate, and a higher-fat yoghurt is not automatically the best choice for your overall eating pattern.
Read the label before choosing
Compare the carbohydrate figure per serving as well as per 100g, because serving sizes can differ between products. In the UK, the sugars line sits within total carbohydrate, so do not add those two figures together when logging your food.
Check the ingredients list for sugar, syrups, honey and sweetened fruit mixtures. A shorter ingredients list can make a product easier to understand, but the nutrition panel is still the clearest guide to how many carbohydrates you need to track.
Measure the portion you eat
A suggested serving may not match the amount you spoon into a bowl. Weighing yoghurt on a kitchen scale lets you calculate the carbohydrate from the per-100g figure and record a portion that reflects what you actually ate.
Your suitable portion depends on your daily carbohydrate target and what else is in the meal. If yoghurt uses more of that target than you would like, try a smaller amount rather than assuming it must be excluded.
Remember toppings and the wider meal
Toppings can change the carbohydrate total quickly, so log them separately. Nuts, seeds and small portions of berries may suit some low-carb plans, while granola, sweet sauces, dried fruit and honey generally contribute more carbohydrate.
Plain, unsweetened yoghurt can work as a breakfast, snack or savoury base, depending on your preferences. Focus on the total carbohydrates across your day rather than judging yoghurt by a single word such as natural, Greek-style or light.