Sweetened yogurt or dairy

The number of carbs in dairy and natural yogurt can vary. Avoid flavored or sweetened dairy products because they will increase your carb intake when you add them to your diet. This is particularly typical of cottage cheese and flavored yogurt.

11 g of carbs are included in one cup of whole milk (244 mL). Even if you can occasionally enjoy it, you should be aware that unsweetened almond milk has just 3 grams of carbs in the same serving size, making it a more keto-friendly alternative. Choose plain, full-fat yogurt or cottage cheese instead. Greek yogurt and Icelandic skyr are both strained varieties that work well together. One tub (156 g) of Greek yogurt, for instance, includes roughly 6 grams of carbs and 16 g of protein. Yogurts made from unsweetened coconut milk are another good choice. They typically contain more fat and fewer carbs because of the use of coconut milk, with a serving size of three ounces (85 grams) containing about 16.5 grams of fat and 7.5 grams of carbs.