Is yogurt a carb?

Yogurt has long been touted as a great source of calcium, vitamin D, probiotics, and other nutrients, but is yogurt a carb? The answer isn’t as clear-cut as you might expect. A carb is defined as a macronutrient that breaks down into glucose. Some people call all dairy products, including yogurt, carbs.

But there are a lot of different kinds of yogurt out there, and some contain less carbohydrates than others. If you want to know how much sugar is in your favorite brand, you have to check the labels to find out how many carbs each serving contains.

This article looks at how different types of yogurt differ in terms of carbohydrate content.

What are carbs?

Carbs, also known as carbohydrates or sugars, are a type of macronutrient found in certain foods and drinks. They’re the main source of energy for your body and brain. Carbs include simple sugars like glucose (also called dextrose), fructose, galactose, sucrose, lactose and maltose. Complex carbs include starches such as corn starch, wheat flour, rice flour, potato starch, tapioca starch, and oats.

Carbohydrates provide fuel for your body. Your body uses carbs to create energy. Carbohydrates also help keep your blood sugar level steady. 

Carbohydrates make up about half of our total calories each day. They provide us with energy, and help keep us feeling full longer. But too many carbs can lead to weight gain. In fact, according to the 2015-2020 Dietary Guidelines for Americans, people who consume more than 40% of their calories from carbohydrate foods are likely to put on extra pounds over time.

According to the Dietary Guidelines for Americans, carbohydrates should make up between 45% and 65% of total daily caloric intake. If you’re consuming 2,000 calories per day, between 900 and 1300 calories should come from carbs. This means that you should eat 225 to 325 grams of carbs per day.

The recommended amount of carbohydrate consumption varies based on how active we are. For example, individuals who exercise regularly require less carbohydrate than those who don’t. And, adults ages 19 to 50 need fewer grams of carbohydrate per meal compared to older adults.

How many carbs in yogurt?

Yogurt is one of the most popular foods in America, and it’s easy to see why. Not only does it taste great, but it’s packed full of nutrients like protein, calcium and probiotics. But just how many carbs do you find in a serving of yogurt?

Related: Low carb yogurts | High carb yogurts

The answer depends on what type of yogurt you buy. There are three main types of yogurt: regular, Greek and flavored. Flavored yogurts tend to have the most carbohydrates in them, especially when compared to the plain version of the otherwise same type of yogurt. Greek yogurt has roughly half of the carbs of similar regular yogurt.

Average amount of carbohydrates in yogurt

• The amount of carbs vary between different yogurts based on various factors: type (regular, Greek, non dairy), fat content of milk (skim milk, low fat, whole milk), flavor (flavored or plain), etc
• Generally speaking regular yogurt has about twice as much carbs and sugars as Greek yogurt (and half the protein)
• Plain yogurts have less carbs than flavored yogurts
• However, nutrient values differ greatly between different products, so reading the nutrition facts label is advisable

For example, according to the USDA, 100 gram servings of plain, low-fat yogurt typically contain 7.04 grams of carbohydrates (all of which are sugars). Plain, whole milk yogurt has 5.57 total carbs, of which 4.09 grams are sugars. Plain, low-fat, Greek yogurt has 3.94 grams of carbs, of those 3.56 are sugars.

In all cases, these carbs come from lactose, the natural sugar found in dairy products. Because they’re unsweetened, there’s no added sugar. However, some brands add artificial sweeteners to make up for the lack of sweetness.

When buying yogurt, look for labels that say “no added sugar”, “low carb”, “no additives,” “natural flavors” or “made with milk.” These indicate that the product doesn’t contain artificial sweeteners or flavorings. If you want to avoid artificial ingredients altogether, opt for unflavored yogurt.

If you want to know exactly how many carbs are in each type of yogurt, check out our handy chart below.

Carb contents of different yogurt types

• Different kinds of yogurt have varying carb counts.

To understand how much carbohydrate each type of yogurt contains, we looked up the nutritional information for types of yogurt from the USDA FoodData Central database.

Below you can find the carb contents per 100 grams of common yogurt types.

Plain vs flavored yogurt

• Plain yogurt is often lighter on carbohydrates than flavored varieties
• Flavored yogurts are usually higher in carbs and sugars than plain yogurt.
• Many flavored yogurts add extra sugar to compensate for the lack of flavor.
• However, these are only averages. Some flavored yogurts are actually lower in calories than regular yogurt.

Even though the term “yogurt” refers to both plain and flavored varieties, some people still believe that flavored yogurt is healthier than unflavored yogurt. But it isn’t true.

Related: Low carb plain greek yogurts

Flavored yogurts always have more carbs than their unflavored counterparts. Even if they contain no added sugars, the fruit used for making the yogurt has fructose, which is a sugar. What’s more, most of these undeniably tasty flavored yogurts have added sugars to maximize the sweetness of the flavor.

Related: Low carb strawberry yogurts

Many of the most popular yogurts are flavored and there are fruit-flavored yogurts often made with berries or other sweet fruit like peaches. You’ll also see vanilla-flavored yogurt, coffee-flavored yogurt, caramel yogurt, and honey-flavored yogurt among others.

If we calculate the averages of plain and flavored yogurts in the table above, we get the following results:

• Plain yogurts have about 5.3 grams of carbs per 100 grams on average
• Flavored yogurts have about 15.7 grams of carbs per 100 grams on average

Greek vs regular yogurt

• Regular yogurt usually has more carbs than Greek yogurt.

Greek yogurt is thicker and tangier than regular yogurt. It also tends to be lower in carbohydrates and higher in protein.

Related: Low carb Greek yogurts

If we calculate the averages of Greek and regular yogurts in the table above, we get the following results:

• Greek yogurts have about 7 grams of carbs per 100 grams on average
• Regular yogurts have about 10.5 grams of carbs per 100 grams on average

Low fat vs full fat / whole milk yogurt

• Full-fat yogurt tends to have less sugar than non-fat versions.
• Whole milk yogurt has less lactose than nonfat or skim milk yogurts.

Full fat yogurt is typically thicker and richer tasting than low fat yogurt, but it also has less carbs.

Related: Low carb low fat yogurts | Low carb high fat yogurts

If we calculate the averages of low fat and whole milk yogurts in the table above, we get the following results:

• Low fat yogurts have about 7.5 grams of carbs per 100 grams on average
• Whole milk yogurts have about 10 grams of carbs per 100 grams on average

Dairy-free yogurts

• Dairy free yogurt often has more carbs than dairy yogurt
• Dairy free yogurts are available in many different flavors, and some brands provide less carbohydrates than others.
• Some dairy free yogurts will still give you a good amount of protein.

There are many different kinds of dairy-free yogurt out there. Some are sweetened, others aren’t. Some use whey protein isolate while others don’t. And some are lactose free while others are not.

Related: Low carb dairy free yogurts

Coconut yogurt

• Coconut milk yogurt contains more carbohydrates than regular dairy yogurt.
• There are many brands of coconut milk yogurt available in grocery stores.
• Depending on the recipe, the amount of carbs in coconut milk yogurt can vary greatly.

Yogurt isn’t just for breakfast anymore. In fact, there are now many delicious variations of yogurt out there. One popular type is coconut milk yogurt. Coconut milk yogurt is similar to regular yogurt except that it uses coconut milk rather than cow’s milk. You can find coconut milk yogurt in grocery stores and online.

Related: Low carb coconut yogurts

There are several types of coconut milk yogurts. Some contain sugar while others don’t. Also, some brands use sweetened condensed milk as well as coconut cream. Regardless of what ingredients are used, coconut milk yogurt is still low in fat and high in protein.

Do all yogurts contain carbs?

• All yogurts contain carbohydrates (carbohydrates are found in almost all foods).
• Lactose is a sugar found naturally in dairy products like milk, cheese, and yogurt.

Yogurt is one of those foods where people are always asking whether it contains carbs. But what does that even mean? Well, here’s some food science basics for you: lactose is actually a form of carbohydrate, just like sucrose and fructose. And it’s found in dairy products such as milk, cheese, ice cream, butter and yogurt.

But when you consume these foods, the body breaks down the lactose molecule into smaller sugars — including glucose and galactose. So yes, yogurt does contain carbs, just like everything else we eat.

Why do different yogurts have different amounts of carbs?

• Yogurt production involves many steps, including fermentation, straining, packaging, shipping, and storage. These processes affect how much carbs and sugar ends up in each serving.
• Ingredients like sweeteners, stabilizers, or thickener can change the amount of carbs per serving.
• The FDA allows manufacturers to label products as “low carb” if they contain less than 5 grams of carbohydrates per serving.

Yogurt contains carbs because it’s milk based. However, there are many different ways to make dairy products, including cheese, sour cream, cottage cheese, kefir, yogurts, etc.

Some of these products contain less carbs than others. In addition, some manufacturers use whey protein powder to help boost the protein levels in yogurt.

To make matters even more confusing, there are different types of carbs in yogurt. These include simple sugars like glucose and fructose, complex sugars such as galactose and lactose, and dietary fiber. Some yogurts contain less sugar than others, while some contain no added sugars at all.

In general, the more whole milk you add to a recipe, the fewer carbs you’ll end up with.

They are produced by different methods

• Fermented milk products contain less carbohydrates than regular milk.
• Yogurt with live cultures has fewer carbs than commercial yogurts.
• Commercial yogurts usually have more carbs than homemade.

Regular yogurt is made by fermenting milk with a culture of bacteria. The resulting product is then strained to remove excess liquid and produce a thicker consistency.

Greek yogurt is also fermented, but it’s done using a special strain of bacteria called “Lactobacillus bulgaricus.” This produces a more tangy flavor and lower carbohydrate content.

The fermentation process also helps reduce the amount of lactose (milk sugar) in the yogurt.

In his book, “The Four Corners diet,” author Dr. Jack Goldberg describes how he compared different types of fermented milk products.

In his experiments, he found that under ideal conditions, the bacteria in yogurt produce fewer carbohydrates than those in milk.

In fact, the bacteria in yogurt actually consume some of the lactose in the milk. He found that up to eight grams of carbohydrate per serving are consumed by the bacteria during commercial production of yogurt.

Live cultures vary by amount and quality

• Yogurt is made by combining milk and live cultures of bacteria.
• Yogurt companies don’t want live cultures to grow too long, so they move the product to cold storage.
• Most commercially available yogurts don’t contain any live cultures.
• Yogurt containing live cultures will continue to decrease its carbohydrate level over time.

The term “live culture” refers to dairy products with active bacterial cultures, including probiotics, prebiotics, and enzymes. Yogurt is the most common type of cultured milk product; it is produced by adding specific strains of lactic acid bacteria to milk.

These bacteria consume sugars and produce acids, resulting in a thickening of the milk and a tangy flavor. There are three main types of live cultures used in yogurt production: starter cultures, adjunct cultures, and probiotic cultures.

Related: Low carb probiotic yogurts

A starter culture contains a single strain of bacteria that ferments the milk into yogurt. Starter cultures are added to milk and incubated at about 90 degrees Fahrenheit (32 degrees Celsius). This allows the bacteria to multiply rapidly and convert the milk sugar, lactose, into lactic acid.

As the temperature rises above 95 degrees Fahrenheit (35 degrees Celsius), the bacteria begin producing carbon dioxide gas, causing the milk to separate into curds and whey. Once the desired texture is reached, the yogurt is cooled down and placed in containers for storage.

Adjunct cultures contain multiple species of bacteria that do not contribute directly to the fermentation process. They help improve the taste and consistency of yogurt. Adjunct cultures include bacteria like Leuconostoc mesenteroides, Pediococcus pentosaceus, and Streptococcus cremoris. Probiotic cultures contain beneficial bacteria that promote health. Commonly found in yogurt are Lactobacillus bulgaricus and Streptococcus thermopilus.

Yogurt is usually sold in containers ranging from 2 cups to 4 gallons. Depending on the manufacturer, the container size may vary slightly. For example, some manufacturers use smaller containers for children, while others use larger containers for adults. When choosing a yogurt, look for those with a high concentration of live cultures. A label stating “Contains live cultures” indicates that there are sufficient levels of live cultures present to make a difference.

Finding the right yogurt for a low-carb diet can be tricky

• There are many kinds of yogurt out there. Some are better choices than others.
• Avoiding fat or nonfat yogurt will increase your carb count.
• Choose a healthy yogurt based on your health goals, your daily caloric intake and any health condition that limits your diet.
• Check the ingredients list before buying a new brand of yogurt.

Yogurt can be a quick, convenient and nutritious snack or meal if you are trying to follow a healthy eating plan. However, the amount of carbs in different kinds of yogurt can change considerably.

When you compare all of the different kinds of yogurt, it can become difficult to choose the best one for you. You want to make sure that you are getting enough protein and calcium while avoiding too many added sugars.

Usually, the best choice is plain, full-fat Greek yogurt because it contains less sugar and fewer carbohydrates than flavored varieties. However, some people find that it does not satisfy their sweet tooth.

So, here are three tips to help you choose the right type of yogurt for you.

1. Choose whole milk over reduced fat

Whole milk Greek yogurt is typically lower in carbs and calories than reduced fat versions. This makes it a better option for those following a low-carbohydrate diet. If you prefer yogurt over skim or no-fat yogurt, stick with whole milk.

2. Avoid flavored varieties

Many flavored varieties of yogurt contain high levels of sugar and artificial ingredients, making them unsuitable for anyone looking to cut down on carbohydrates. For example, fruit flavors like strawberry, blueberry and peach give you plenty of extra sugar without adding much fiber.

3. Read the nutrition facts

If you wan’t to make sure that the yogurt is suited for your nutrient needs, don’t just look for a single label on the container, but read the whole nutrition label. Only this way you can ensure that you are getting what you need from each serving.

Tips to enjoy yogurt on a low carb diet

• Many people think that eating yogurt will help them lose weight. But there are many different kinds of yogurt out there, and not all of them contain the same amount of carbs, protein or calories.
• Look for low carb yogurts without additives.
• Read the label carefully to find out how many carbohydrates each serving contains.
• Use your own flavors to add sweetness and richness to your yogurt.
• Try blending yogurt into other dishes to create a creamy texture.

Yogurt is one of those foods that tastes great and makes people happy. However, most people find it difficult to eat enough because of the usually high carb count. This is especially true for people trying to lose weight. A lot of people go low-carb hoping to reduce their calorie intake, but they end up eating less food overall.

If you’re looking for a way to incorporate yogurt into your diet, there are some things you can do to make sure you still enjoy it while keeping your carbohydrate levels down. Here are some tips to help you out.

First, try making your own flavored yogurts. Use your favorite fruits such as strawberries, blueberries, raspberries, bananas, apples, peaches, pears, etc. For each cup of yogurt you add about 2 tablespoons of sweetener, like honey or stevia. Then mix well and refrigerate overnight. In the morning, stir again and serve.

Next, add a little protein powder to your yogurt. Protein powders come in different flavors, including vanilla, chocolate, strawberry, peanut butter, etc. Some even include whey protein isolate, which is a great source of muscle building amino acids. Just take care to avoid products containing milk proteins, since they tend to contain lactose.

Finally, add nuts and seeds to your yogurt. They provide healthy fats and fiber, and they make the whole thing creamy. Try mixing chopped almonds, cashews, pistachios, sunflower seeds, pumpkin seeds, or hemp hearts into your yogurt.

You can also blend your yogurt into green smoothies. Simply combine equal parts of yogurt and water in a blender and blend until smooth. Top with berries and/or frozen banana slices.

FAQ – Frequently asked questions