How Many Carbs Are There In Yogurt?

Simon King
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How Many Carbs Does Plain Yogurt Have?

Yogurt is an extremely nutritious food. It has many beneficial properties for your body, from boosting your immune system to helping you maintain a healthy weight. It is also high in protein, calcium, and vitamins. Since it’s a dairy product, there is the common misconception that it is rich in carbs as well. This is a misconception! Yogurt is actually very low in carbs, with only about a gram of carbs per serving. A 6-ounce container will contain approximately 7 grams of carbohydrates. As with everything in this world, moderation is key.

Yogurt is also the key ingredient in the tasty Greek yogurt that you see all over health food markets and supermarkets. Now, Greek yogurt is even lower in carbs than plain yogurt, mostly because the straining process removes a great deal of the lactose. A 6-ounce container of Greek yogurt has 5 grams of carbs. If you are diabetic, you will love the fact that both plain and Greek Yogurt come in non-fat varieties, which are practically carb-free.

Which Yogurt Is Best for a Low Carb Diet?

Low carb is one of the newest, most popular diet trends and can be effective as it reduces the risk of diabetes and heart disease. However, some yoghurt varieties which are marketed as healthy eating snacks or "starter foods" for babies and toddlers contain lots of sugar and fat. Before you assume that yoghurt is usually low in carbohydrates and can't possibly cause a problem, you should know the facts.

No matter how "healthy" a product seems or is advertised, look for the number of carbohydrates per serving. Most yoghurts usually contain a few grams of carbohydrate per option.

Even if your yogurt has "0 grams of carbs", you will find that most brands rely on sugar to make their products more shelf-stable.

So low carb or not, fat and sugar can be found in any option.

Notice that the fat content is important too. The fat in yogurt is saturated, so don't rely on it for your daily intake of calcium.

A cup of yoghurt can also contain anywhere from 3-15 grams of added sugar. This can add up quickly if you are on a low carb diet.

Also, the kind of sugar added to yogurt is a problem. If you are on a low carb diet, your goal is to avoid fructose sugar derivatives, lactose sugar derivatives, and starch sugar derivatives.

Things to Avoid

Be careful about what type of yogurt you buy. Some brands of yogurt have a lot of extra added sugars. Milk itself contains quite a bit of sugar, but you don’t need extra sugar added to your yogurt.

Buy yogurts with a reduced sugar content. Try to stay away from those that list more than 10 grams of sugar on the nutrition label of the product.

If you are having a hard time finding low-sugar yogurt, or if you don’t like the flavor of yogurt at all, you may want to try a yogurt drink. Drinks are sweetened with artificial sweeteners, so they are lower in sugar than yogurt. Drinkable yogurts will also have less sugar than the average yogurt.

Why Does the Carb Content Differ so Much in Yogurt?

The story of the seemingly large differences in carb content ranges from the manufacturer’s own labeling to consumers’ perceptions to government regulations.

Manufacturers, local regulations, and consumers all plant their own stake in the yogurt carbs debate at times.

Let’s take a look at each of these stakeholders:


Manufacturers are the most powerful stakeholders in this conversation. In some countries, yogurt manufacturers are allowed to include the “natural culture” carb content of the yogurt on the labelling. Thus, two seemingly different products appear to have the same carb content on their labels.

If you’re confused about how the same yogurt can have two different carb content values on its label, you aren’t alone.

The issue is that manufacturers cannot list 2.0g carbs for one product and 2.1g carbs for another, even though that’s what they’re doing. If yogurt can be legally labeled at 2.1g carbs, it’s actually at 2.1g carbs.

Even yogurt with 7g carbs would technically be labeled accurately as 4.1g of carbs (because the yogurt contains 4.1g of yogurt and the rest consists of culture).

Added Milk Powder

Yogurt is a dairy product that is enjoyed by many people, both kids and adults. The term yogurt refers to any number of tangy and sweet dairy products with a thick consistency. Yogurt is made from milk or non-dairy products (such as soy milk, rice milk, or almond milk) that have been traditionally cultured. It is traditionally made by mixing cultures with the milk or cream to produce a fermentation process like there are with some beers and wines.

Fermentation Process is Stalled

Yogurt is fermented milk and a byproduct of traditional fermentation practices. Instead of being eaten as fresh milk, the milk is left to naturally ferment, or is introduced to specific bacteria to kick-start the fermentation process.

To make yogurt, you use any kind of milk. As long as it contains the right nutrients for the bacteria, you can use store bought or fresh milk. You then add a culture. You can purchase a culture from a few sources, or use some from your previous batch. The yogurt you purchase will likely be a combination of two bacterial cultures, Streptococci and Lactobacillus. This kind of yogurt will contain the least amount of lactose.

When the appropriate amount of culture is added to the milk, you mix it all up and let it sit warm. The bacteria start to grow and digest through the lactose in the milk. They expel the energy they get from this process in the form of lactic acid. The milk acidifies and thickens, adding a sour flavor.

As the bacteria consume lactose and use it for energy, they turn the sugar in the milk into lactic acid. This process is known as lactic acid fermentation.

In the fermentation process, bacteria also release flavors from other foods that might have been used in the preparation of the milk. This is why you can get different flavors from different cultures.

Greek-Style Yogurt

Vs. Regular Yogurt

Greek-style yogurt contains more protein and less sugar and carbs than most regular yogurts. However, it is also not as creamy. The reason for this is that it is strained to remove a lot of the liquid whey, and the fat content also goes down. Because of the low carb content, it is hailed by many as a weight loss food.

However, there are other weight loss-friendly features about Greek yogurt. Most of them have some fat. In fact, consuming healthy fats is essential for keeping your metabolism healthy and your how many carbs are in yogurt is rich in probiotics. These probiotics can improve the way your immune system works and positively affect your digestion. It is also one of the healthiest dairy products around, so it can be a great addition to your diet if you consume dairy. Finally, if you want a stellar dose of protein in your diet, it is hard to beat Greek yogurt. About four ounces of Greek yogurt gives you about 19 grams of protein.

Final Thoughts

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