Can Diabetics Eat Greek Yogurt?
Fits a 45 g meal
6g carbohydrate per 3/4 cup (170 g)
One serving is 13% of a 45 g carbohydrate budget.
6 g of carbohydrate per serving against a 45 g per-meal budget — 13% of the meal. We call it a fit at a third of the budget or less, tight up to two thirds, and over above that.
Why
Straining removes whey, and whey carries the lactose. That is why Greek yogurt has roughly half the carbohydrate of regular yogurt.
Plain Greek yogurt is one of the few foods on this site where the answer is straightforwardly favourable: low carbohydrate, high protein, and useful as the thing you eat alongside a higher-carbohydrate food to slow it down. The gap between plain and flavoured is enormous — a fruit-on-the-bottom tub can carry 20 g of added sugar, more than tripling the carbohydrate.
| Serving | 3/4 cup (170 g) |
|---|---|
| Total carbohydrate | 6 g |
| Fibre | 0 g |
| Sugars | 6 g |
| Energy | 100 kcal |
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Common questions
- How many carbs are in Greek yogurt?
- About 6 g per 170 g serving for plain non-fat, using USDA standard reference values. Flavoured varieties commonly run 15–25 g.
- Is full-fat or non-fat better?
- For carbohydrate they are close. Full-fat digests more slowly, which some people find steadies the response.
- What about Icelandic skyr?
- Strained further still, so protein is higher and carbohydrate is similar or slightly lower.
Figures are USDA FoodData Central standard reference values for the generic food, not a specific brand. A branded version can differ, sometimes considerably.