How many carbs are in yogurt?
One serving of plain whole-milk yogurt (170g) has about 10g of carbohydrate. Flavored yogurts have 25 to 35g of carbs per serving from added sugar.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 serving plain whole milk (170g) | 9.5g | 0.0g | 9.5g |
| 100 grams | 5.6g | 0.0g | 5.6g |
Net carbs
One serving of plain whole-milk yogurt has about 9.5g of net carbs. Plain yogurt contains naturally occurring lactose but no added sugar. Flavored varieties add 15 to 25g of sugar. See the net carbs guide.
Glycemic index of yogurt
The glycemic index of yogurt is about 36. Plain whole-milk yogurt has a low glycemic index. The protein and fat slow the release of lactose-derived glucose. Full-fat yogurt tends to have a lower GI than low-fat varieties.
For diabetes
Plain whole-milk yogurt has about 10g of carbs per serving, nearly all from lactose, with a GI of 36. It is one of the more diabetes-friendly dairy options. Flavored yogurts are a different matter: most have 25 to 35g of carbs from added sugar. Check the label and choose plain or low-sugar varieties. Greek yogurt has fewer carbs per serving. See the diabetes carb-counting guide.
Keto and low carb
Plain whole-milk yogurt has about 9.5g of carbs per serving. A small portion of 1/3 cup (about 3g of carbs) can fit into keto. Full-fat plain yogurt is the best option for keto. Flavored yogurts are not keto-compatible.
Good to know
The carbs in plain yogurt come from lactose, the naturally occurring sugar in milk. Fermentation converts some lactose to lactic acid, which is why yogurt tastes sour and has fewer carbs per cup than an equal amount of milk. The live cultures in yogurt (Lactobacillus, Streptococcus) continue working in your gut, which may slow lactose digestion further. Lactose-free yogurt typically has similar or lower carbs because the lactose has been pre-digested.
Full nutrition (per 100g)
- Calories: 0 kcal
- Carbohydrate: 5.57g
- Fiber: 0g
- Sugars: n/ag
- Protein: 3.82g
- Fat: 4.48g
Stop looking up carbs one food at a time
CarbZen reads the carbs off a photo of your whole plate in about 3 seconds, checked against USDA data. 7 days unlimited, then 30 scans a month, free.
Get the appFrequently asked questions
How many carbs are in yogurt?
One serving (170g) of plain whole-milk yogurt has about 10g of carbs. Flavored yogurts typically have 25 to 35g of carbs from added sugar.
Is yogurt keto?
Plain full-fat yogurt can work in small portions. A 1/3-cup serving has about 3g of carbs. Flavored yogurt is not keto.
Does plain yogurt have sugar?
Yes, about 5g per 100g as naturally occurring lactose. There is no added sugar in plain yogurt.
Which has fewer carbs, regular yogurt or Greek yogurt?
Greek yogurt. One serving of plain Greek yogurt has about 8g of carbs versus 10g for plain regular yogurt, because the straining process removes some whey and lactose.
How many carbs are in a cup of flavored yogurt?
Most flavored yogurts have 25 to 35g of carbs per 170 to 200g serving from added sugar. Check the label.