Carbs in Yogurt
How many carbs are in yogurt?
Yogurt has 15.8g net carbs per 100g — 16g total carbs minus 0.2g fiber — plus 3.5g protein, 1.8g fat, and 94 calories. That makes yogurt moderate in net carbs and lower than the typical dairy food, which averages about 24.3g net carbs per 100g. At this carb count, yogurt is best limited to small portions on keto (usually 20–50g net carbs per day). Values are per per 100 g, sourced from USDA FoodData Central; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is yogurt keto-friendly?
Yogurt is borderline for keto — it works only in small portions. It has 15.8g net carbs per 100g (16g total carbs − 0.2g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 15.8g | 16g | 3.5g | 94 |
| 1 oz (28 g) | 4.4g | 4.5g | 1g | 26 |
How many calories are in yogurt?
Yogurt has 94 calories per 100g. That's alongside 3.5g protein, 1.8g fat, and 15.8g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 94 |
| Total carbs | 16g |
| Net carbs | 15.8g |
| Fiber | 0.2g |
| Sugar | 1.2g |
| Sugar alcohols | 0g |
| Protein | 3.5g |
| Fat | 1.8g |
| Sodium | 35mg |
| Potassium | 47mg |
Source: USDA FoodData Central (SR Legacy). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in yogurt?
- Yogurt has 16g of total carbs and 15.8g of net carbs per 100 grams.
- How many net carbs are in yogurt?
- Yogurt has 15.8g of net carbs per 100 grams (total carbs 16g minus 0.2g fiber).
- Is yogurt keto-friendly?
- Yogurt is borderline for keto — it works only in small portions. It has 15.8g net carbs per 100g (16g total carbs − 0.2g fiber). On a standard keto diet (20–50g net carbs per day), even one serving uses a large share of your daily carbs, so keep portions small or save it for a higher-carb day.
- How many calories are in yogurt?
- Yogurt has 94 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.