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Frozen yogurt is a frozen dessert that looks a lot like ice cream but has different ingredients and nutritional content.
It’s made with milk, yogurt cultures, and sugar to create a creamy consistency and a sweet yet tangy flavor.
This sweet treat is typically considered healthier than ice cream because it contains beneficial nutrients and live bacteria cultures that support gut health. But it is often higher in sugar to make up for the tangy taste.
For those following the keto diet you may be wondering – is frozen yogurt keto-friendly?
Find out frozen yogurt’s nutrition facts, its advantages and disadvantages, as well as how you can enjoy it on the keto diet!
Frozen Yogurt Nutrition Facts
To know if frozen yogurt is keto-friendly or not, we need to look at the carb content of each type.
- A cup of regular plain frozen yogurt without toppings has 38g of carbs and 37g of net carbs.
- A cup of low-fat plain frozen yogurt with no toppings has about 39g of carbs and 38g of net carbs.
- A cup of non-fat plain frozen yogurt with no toppings has about 34g of carbs and 34g of net carbs.
- A cup of chocolate frozen yogurt has about 43g of carbs and 40g of net carbs.
Whatever the type of frozen yogurt you’re getting, they are all generally low in fat and protein, but high in carbs because of the flavorings, added sugar, and milk.
So, none of these types of frozen yogurt are keto-friendly.
This popular dessert has a creamy texture and a sweet, tangy taste. It’s quite similar to ice cream, except that it’s made with milk instead of cream. The milk can be liquid or powdered.
Frozen yogurt also has yogurt cultures, which are good bacteria. These include Lactobacillus bulgaricus and Streptococcus thermophilus.
It also contains regular table sugar or agave nectar as a sweetener.
The nutrition of froyo varies depending on the type of milk, sweeteners, flavorings, and toppings. Make sure to check the label to know what is in your frozen yogurt.
The Benefits of Frozen Yogurt
Compared to other frozen desserts, froyo may have more health benefits. That’s because this treat contains beneficial nutrients and bacteria, lower levels of lactose, and fewer calories than ice cream.
However, these benefits depend on the survival of the good bacteria as the yogurt is being manufactured. If your frozen yogurt was pasteurized after the good bacteria were added, then they will have been killed off.
Frozen yogurt can also improve your bone health because of the calcium and protein it contains, although you can also get this from regular yogurt.
Frozen yogurt is also lower in calories than regular ice cream, and this could be great if you’re trying to cut back on calories.
However, you still need to watch your portion sizes and topping choices as too many carbs may kick you out of ketosis.
Is Frozen Yogurt Keto-Friendly?
No. Frozen yogurt is not keto-freindly.
While it does offer some health benefits with calcium, protein, and live bacteria cultures that support your gut health, it is still to high in carbs to be eaten regularly as part of a keto diet.
Sugar plays an important role in the manufacturing process of frozen yogurt because it prevents large ice crystals from forming and ensures the frozen yogurt retains a creamy texture similar to ice cream.
Since frozen yogurt is generally high-carb and low-fat, it’s not the best option for a dessert on keto. While it is lower in calories, it contains a high amount of sugar and a low amount of fat compared to ice cream.
This does not mean that you’re not allowed to have froyo on the keto diet. There are many ways for you to still enjoy it.
If you’re looking for a keto-friendly frozen yogurt, choose a plain, regular variety. This will give you all the health benefits without the added sugar.
Or, if you want add-ons and flavorings, limit your portions to a half-cup serving or lower, depending on your daily carb limit.
Can You Eat Frozen Yogurt on Keto?
When on the keto diet, many people deprive themselves of desserts like frozen yogurt, but that’s not necessary. Here are some ways you can fit this frozen treat into your diet.
Shop for reduced-sugar or sugar-free varieties and avoid fat-free brands that have added sugar. Some brands manage to provide high protein, low-calorie, and low sugar froyos.
However, keto-friendly frozen yogurt products that are store-bought can be hard to find. Why not try making your own frozen yogurt at home? All you need is the following:
- 1 vanilla bean
- 1 13.5-ounce can of full-fat coconut milk
- Erythritol, to taste
- ¼ tsp kosher salt
- ¼ tsp xanthan gum
- 480g Greek-style yogurt
- 2 tsp vanilla extract
- 1 tbsp vodka, brandy, or booze of choice
This vanilla frozen yogurt recipe only contains 2g of carbs per cup, which is about 20 times less than store-bought frozen yogurt products!
Feel free to add low-carb toppings like berries, nuts, and other flavorings that can add a yummy taste to your dessert.
We also love this recipe because you don’t need a churner for it!
Ketofy Your Frozen Yogurt!
Frozen yogurt is made with milk, yogurt cultures, and sugar, and has a sweet and tangy taste.
This dessert offers many health benefits, such as probiotics for your gut health, protein and calcium for stronger bones, and fewer calories!
In fact, frozen yogurt is lower in calories than regular ice cream!
However, lower calories do not mean that it’s good for a keto diet. Frozen yogurt is low in calories because of the low-fat content and high sugar content, which is the opposite of what you need on keto.
But if you’re really craving for this frozen dessert, you can always ketofy it by looking for reduced sugar froyo brands or making it at home!