Is Frozen Yogurt Keto Friendly? Discover the Truth About This Tasty Treat

Introduction: Is Frozen Yogurt Keto Friendly?

Are you a frozen yogurt lover wondering if this tasty treat is keto-friendly? Look no further! Frozen yogurt is a popular dessert made from yogurt that has been frozen to create a creamy, refreshing treat. It’s a great alternative to ice cream and has gained popularity due to its lower fat content and various flavors.

But what about the keto diet? The ketogenic diet, or keto for short, is a low-carb, high-fat diet that encourages the body to burn fat for energy instead of carbohydrates. The goal of the diet is to enter a state of ketosis, where the body produces ketones from stored fat to use as fuel. This can lead to weight loss and improved overall health.

So, is frozen yogurt keto-friendly? The answer is: it depends. Traditional frozen yogurt is made with milk, sugar, and other flavorings containing high amounts of carbohydrates, making it not the best option for those following a strict keto diet. However, some frozen yogurt shops offer low-fat or sugar-free options that can fit into a keto diet with careful consideration of portion size and ingredient list.

Nutritional Information of Frozen Yogurt

Let’s talk about the nutritional information of frozen yogurt. As a frozen treat, it’s a popular alternative to ice cream, but what exactly is in it? Well, let’s break it down. Frozen yogurt is typically made with yogurt, milk, and sugar. The yogurt provides some probiotic benefits and a creamy texture, while the milk adds to the creaminess. But what about the sugar? That’s where things can get a bit tricky.

When it comes to frozen yogurt, there are two main types: regular and low-fat. Regular frozen yogurt tends to have higher fat content and more sugar, while low-fat frozen yogurt has less fat and sugar. But don’t be fooled by the “low-fat” label – sometimes low-fat options can have even more sugar than regular ones to compensate for the lack of fat. So it’s important to always check the nutritional information before indulging in this tasty treat.

While frozen yogurt may be a healthier alternative to ice cream, it still contains sugar and carbohydrates. Depending on the flavor and toppings, a serving of frozen yogurt can have just as much sugar as a serving of ice cream. So if you’re watching your sugar intake or following a low-carb diet like keto, you must be mindful of your portion sizes and toppings choices.

Nutritional Information (1)

A half-cup of regular frozen yogurt has about:
120 calories
4 grams of protein
2 grams of fat
17 grams of sugar
22 grams of carbohydrates
150 milligrams of calcium (15% of the “Daily Value” — how much you need each day)

A half-cup of nonfat frozen yogurt has about:
110 calories
3 grams of protein
0 grams of fat
24 grams of sugar
24 grams of carbohydrates
100 milligrams of calcium

A half-cup of low-fat frozen Greek yogurt has about:
100 calories
6 grams of protein
1 gram of fat
14 grams of total sugar
18 grams of carbohydrates
100 milligrams of calcium

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Factors That Determine Whether Frozen Yogurt is Keto Friendly

Adopting a low-carb, high-fat approach is essential when following the keto diet. This means you should consume fewer carbohydrates and more healthy fats to help your body enter a state of ketosis, which burns fat for fuel instead of glucose. While frozen yogurt may seem healthy and tasty, not all types are keto-friendly.

Its ingredients are the main factor determining whether frozen yogurt suits the keto diet. For example, the type of milk used can make a big difference in the carb count. Regular milk contains lactose, a sugar that can quickly increase the carb count. On the other hand, some frozen yogurt brands use lower-carb milk alternatives like almond or coconut milk, which can make them more keto-friendly.

Another factor to consider is whether sugar substitutes are used. Some frozen yogurt brands use artificial sweeteners like aspartame or sucralose to make their products taste sweeter without adding sugar. However, these sweeteners can still impact blood sugar levels and may affect your body’s ability to enter ketosis. It is best to choose frozen yogurt brands that use natural sugar substitutes like stevia or monk fruit.

Lastly, the number of carbohydrates per serving is crucial when determining whether frozen yogurt is keto-friendly. While some frozen yogurt brands may appear low-carb, it is essential to read the nutrition labels carefully to ensure that the carb count is within your daily limit. Generally, a serving of frozen yogurt should contain no more than 5-10 grams of net carbs to fit within the keto diet guidelines.

Let’s take ENLIGHTENED ICE CREAM Sugar-Free as an example to see if it meets the requirements of a keto-friendly frozen yogurt. The first thing to consider is the ingredients list. The ingredients include High Fiber Wheat Flour, Erythritol, Soluble Corn Fiber, Palm Oil, Oat Fiber, Soy Lecithin, Natural Flavor, Salt, and Monk Fruit Extract. This list shows no added sugars or artificial sweeteners, making it a good option for those on a low-carb diet.

Soluble corn fiber and palm oil are also included in the ingredients list. Although not necessarily harmful, they may be less favorable for some people on a keto diet. Soluble corn fiber is a carbohydrate that can raise blood sugar levels, although it is usually not absorbed by the body. Palm oil is a type of saturated fat that some people may choose to avoid on a keto diet.

Another factor to consider is nutritional information. This frozen yogurt has only 3 grams of net carbs per serving, making it a low-carb option. It is also low in calories, with only 30 calories per cone. These numbers are within the range of what is typically recommended for a keto diet.

Additionally, ENLIGHTENED ICE CREAM Sugar-Free is vegan-friendly and dairy-free, making it a suitable option for people with dietary restrictions. The use of natural ingredients, such as monk fruit extract, also adds to the appeal of this product for those who prefer natural and healthier alternatives.

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Overall, ENLIGHTENED ICE CREAM Sugar-Free is a good option for keto-friendly frozen yogurt. However, it is essential to note that while it may fit within the macronutrient requirements of a keto diet, it should still be consumed in moderation as part of a balanced diet.

Delicious Keto Frozen Yogurt Recipes

What can be better than keto Homemade Frozen Yogurt made with simple and wholesome ingredients, which is not only delicious and satisfying but also low in carbs, high in healthy fats, and packed with protein?

Homemade Frozen Yogurt

Keto-Friendly Homemade Frozen Yogurt

Enjoy a delicious and creamy frozen yogurt without the guilt with this keto-friendly recipe that requires no ice cream maker.
Prep Time 10 minutes
2 hours 45 minutes
Total Time 2 hours 55 minutes
Course Dessert
Cuisine American
Servings 4
Calories 178 kcal


  • 2 cups full-fat plain Greek yogurt
  • ¼ cup powdered erythritol
  • 1 tablespoon pure vanilla extract


  • Combine the Greek yogurt, powdered erythritol, and pure vanilla extract in a mixing bowl.
  • Mix the ingredients until well combined, and the erythritol has dissolved.
  • Transfer the mixture to a square 9-inch glass baking dish.
  • Cover with cling wrap and freeze for 45 minutes.
  • Remove from the freezer and use a rubber spatula to stir the already-frozen edges into the still-soft center, then spread evenly again.
  • Cover and place in the freezer for 2 more hours, stirring the yogurt every 30 minutes.
  • When the entire mixture is frozen, serve immediately as a soft-serve yogurt, or freeze it for 1-2 more hours for a firmer consistency. You can scoop it out with an ice cream scoop.
  • If storing the frozen yogurt for longer than that, remove it from the freezer 30 minutes before serving to allow it to soften.


For a creamier texture, use an immersion blender or electric mixer to whip the yogurt mixture before freezing. You can also add your favorite keto-friendly fruit or nuts for added flavor and texture.
Keyword keto, frozen yogurt, no ice cream maker

This keto-friendly homemade frozen yogurt recipe requires three simple ingredients – full-fat plain Greek yogurt, powdered erythritol, and pure vanilla extract. Full-fat Greek yogurt is an excellent source of healthy fats and protein, while erythritol is a keto-approved sweetener that won’t raise blood sugar levels. Pure vanilla extract adds a delicious flavor to the yogurt without any added carbs.

It’s high in fat and protein, low in carbs, and contains no added sugar. Greek yogurt is also rich in probiotics, which can help improve gut health and boost immunity. Additionally, making your yogurt at home allows you to control the ingredients and ensure no hidden sugars or additives.

To make this keto-friendly homemade frozen yogurt, combine Greek yogurt, powdered erythritol, and pure vanilla extract in a mixing bowl. Mix the ingredients until well combined, and the erythritol has dissolved. Then, transfer the mixture to a square 9-inch glass baking dish and cover it with cling wrap. Freeze the mixture for 45 minutes before removing it from the freezer and stir the already-frozen edges into the still-soft center using a rubber spatula.

Spread the yogurt evenly again and cover it before placing it back in the freezer for 2 more hours. Repeat stirring the yogurt every 30 minutes until the entire mixture is frozen. Once ready, serve it as a soft-serve yogurt or freeze it for 1-2 more hours for a firmer consistency. You can scoop it out with an ice cream scoop. If storing the frozen yogurt for longer than that, remove it from the freezer 30 minutes before serving to allow it to soften.

Custom Keto Diet


Well, my keto-loving friends, what can be better than a homemade frozen yogurt that fits perfectly into your low-carb diet? Only a little! You can whip up a tasty treat that won’t derail your weight loss goals with simple ingredients – full-fat Greek yogurt, erythritol, and vanilla extract.

Now, let’s quickly recap what makes frozen yogurt keto-friendly. First, choosing a plain, full-fat yogurt that is low in carbs and free of added sugars is essential. This will ensure that your frozen yogurt is high in healthy fats and protein and low in carbs – a winning combo for any keto dieter. Additionally, using a low-glycemic sweetener like erythritol will help stabilize your blood sugar and prevent unwanted insulin spikes.

If you want to enjoy frozen yogurt on a keto diet, here are a few tips to remember. First, be mindful of your portion sizes – while frozen yogurt may be lower in carbs than ice cream, it can still add up quickly if you need to be more careful. Stick to a small serving size and pair it with nuts or berries for added crunch and nutrition. Additionally, try making your frozen yogurt at home, as this will give you more control over the ingredients and nutrition profile.

So there you have it, folks – everything you need to know about enjoying frozen yogurt on a keto diet. As with any food, making informed decisions and being mindful of your portion sizes and overall intake is essential. But with some planning and creativity, you can enjoy a sweet treat that fits perfectly into your low-carb lifestyle. Happy snacking!


(1) Health Benefits of Frozen Yogurt

Joseph Emb
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Hi there! I'm Joseph Emb, a nutritionist and certified personal trainer passionate about helping people reach their health and fitness goals. With over ten years of experience in the health and wellness industry, I've accumulated a great deal of knowledge that I love to share with my readers. I have a degree in exercise science and am proud to have been featured in reputable publications such as Men's Health and Women's Fitness. My goal with my blog is to inspire and empower others to take control of their health and live happier healthier lives.