How many carbs are in Greek yogurt?
One serving of plain whole-milk Greek yogurt (170g) has about 8g of carbohydrate. The straining process removes whey, which reduces the lactose and carb content compared to regular yogurt.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 serving plain whole milk (170g) | 8.1g | 0.0g | 8.1g |
| 100 grams | 4.8g | 0.0g | 4.8g |
Net carbs
One serving of plain Greek yogurt has about 8g of net carbs. No fiber is listed for this food. See the net carbs guide.
Glycemic index of Greek yogurt
The glycemic index of Greek yogurt is about 11. Plain Greek yogurt has an extremely low glycemic index. The combination of high protein, fat, and relatively low carbs slows glucose absorption significantly.
For diabetes
One serving of plain Greek yogurt has about 8g of carbs and a very low GI of 11. The 15g of protein per serving also slows gastric emptying. It is one of the best dairy options for blood sugar management. Flavored Greek yogurts add 15 to 25g of sugar. Always choose plain and add your own low-carb flavorings. See the diabetes carb-counting guide.
Keto and low carb
Plain whole-milk Greek yogurt has about 8g of carbs per serving. A small 1/3-cup portion (about 3g of carbs) fits easily into keto. Full-fat plain Greek yogurt is a common keto staple.
Good to know
Greek yogurt has two to three times the protein of regular yogurt because the straining process concentrates both the protein and fat. This same straining removes more whey (which contains lactose), which is why Greek yogurt has fewer carbs per serving. Non-fat Greek yogurt has fewer calories but similar or slightly higher carbs than full-fat because fat is removed without removing lactose proportionally.
Full nutrition (per 100g)
- Calories: 0 kcal
- Carbohydrate: 4.75g
- Fiber: 0g
- Sugars: n/ag
- Protein: 8.78g
- Fat: 4.39g
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Get the appFrequently asked questions
How many carbs are in Greek yogurt?
One serving (170g) of plain whole-milk Greek yogurt has about 8g of carbohydrate.
Does Greek yogurt have fewer carbs than regular yogurt?
Yes. Greek yogurt has about 8g of carbs per serving versus 10g for regular plain yogurt, because straining removes more whey and lactose.
Is Greek yogurt keto?
Plain full-fat Greek yogurt can work in small portions. A 1/3-cup serving has about 3g of carbs and is a common keto-friendly snack.
Why does Greek yogurt have more protein than regular yogurt?
The straining process removes whey (liquid) and concentrates the solid protein content. A 170g serving of Greek yogurt has about 15g of protein versus 6g for regular yogurt.
Which has fewer carbs, 0% fat or full-fat Greek yogurt?
They are similar. Full-fat may be marginally lower in carbs because fat replaces some liquid, but the difference is small. Full-fat has a lower GI.