Is Yogurt (10% fat) Keto?

Calories from carbs 12%, protein 21%, fat 67%

Nutritional data per oz (28.3 grams)

Net carbs1.2grams
Protein2grams
Fat2.8grams
Calories38kcal
Total carbs1.2gramsFiber0gramsSugars1.2gramsSaturated fat1.8gramsSodium20mg(1% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per cup (250 grams)

Net carbs10.3grams
Protein17.8grams
Fat25grams
Calories335kcal
Total carbs10.3gramsFiber0gramsSugars10.3gramsSaturated fat16.3gramsSodium175mg(8% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per half cup (125 grams)

Net carbs5.1grams
Protein8.9grams
Fat12.5grams
Calories168kcal
Total carbs5.1gramsFiber0gramsSugars5.1gramsSaturated fat8.1gramsSodium88mg(4% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tbsp, heaped (30 grams)

Net carbs1.2grams
Protein2.1grams
Fat3grams
Calories40kcal
Total carbs1.2gramsFiber0gramsSugars1.2gramsSaturated fat2gramsSodium21mg(1% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tbsp, level (15 grams)

Net carbs0.6grams
Protein1.1grams
Fat1.5grams
Calories20kcal
Total carbs0.6gramsFiber0gramsSugars0.6gramsSaturated fat1gramsSodium11mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per ml (1.1 grams)

Net carbs0grams
Protein0.1grams
Fat0.1grams
Calories1kcal
Total carbs0gramsFiber0gramsSugars0gramsSaturated fat0.1gramsSodium1mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per dl (105.7 grams)

Net carbs4.3grams
Protein7.5grams
Fat10.6grams
Calories142kcal
Total carbs4.3gramsFiber0gramsSugars4.3gramsSaturated fat6.9gramsSodium74mg(3% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tbsp (15.6 grams)

Net carbs0.6grams
Protein1.1grams
Fat1.6grams
Calories21kcal
Total carbs0.6gramsFiber0gramsSugars0.6gramsSaturated fat1gramsSodium11mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per tsp (5.2 grams)

Net carbs0.2grams
Protein0.4grams
Fat0.5grams
Calories7kcal
Total carbs0.2gramsFiber0gramsSugars0.2gramsSaturated fat0.3gramsSodium4mg(0% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per fl oz (31.3 grams)

Net carbs1.3grams
Protein2.2grams
Fat3.1grams
Calories42kcal
Total carbs1.3gramsFiber0gramsSugars1.3gramsSaturated fat2gramsSodium22mg(1% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Nutritional data per 100 grams

Net carbs4.1grams
Protein7.1grams
Fat10grams
Calories134kcal
Total carbs4.1gramsFiber0gramsSugars4.1gramsSaturated fat6.5gramsSodium70mg(3% RDA)Magnesium0mg(0% RDA)Potassium0mg(0% EMR)

Source KetoDiet app

What Makes a Food or Ingredient Keto?

When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. When unsure whether to include an ingredient in your ketogenic lifestyle, there are several factors you should consider:

1) Keep your carbohydrates low

Depending on your own carbohydrate limit which can vary between 20 and 50 grams of total carbs (or 15 to 30 grams of net carbs), you can include a variety of meats, dairy, eggs, vegetables, fruit, nuts and seeds.

If you are not sure whether to count total or net carbohydrates, read this post on total vs net carbs

2) Always consider the serving size

When counting carbs, follow at the amount of net carbohydrates "per serving" such as one cup of broccoli, two eggs, half an avocado, one pork chop, or a quarter cup of berries.

Some foods are seemingly high in carbohydrates (per 100 grams) but you will only need to use a small amount when used in recipes. For example, dried porcini mushrooms, garlic or spices are all ideal for the ketogenic diet because the amount of carbs per serving is low.

Want to learn more? Here's a detailed list of foods you should eat and avoid on a ketogenic diet

3) Quality over quantity

Food quality is just as important as the amount of carbohydrates in your diet. Base your diet around healthy whole foods and avoid or at least minimise the consumption of ultra processed foods, especially if they are high in sugar.

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