Greek yogurt is a thick, creamy yogurt that has become very popular due to its high protein and low carb content. Light and fit Greek yogurt takes this a step further by reducing the fat and calories as well. One popular flavor of light and fit Greek yogurt is strawberry cheesecake. But how many carbs are actually in this yogurt variety?
Nutrition Facts for Light and Fit Greek Yogurt
First, let’s take a look at the nutrition facts for light and fit Greek yogurt in general. A 6 ounce container of nonfat plain Greek yogurt contains:
| Nutrient | Amount |
|---|---|
| Calories | 100 |
| Fat | 0g |
| Carbohydrates | 9g |
| Fiber | 0g |
| Sugars | 9g |
| Protein | 17g |
As you can see, a plain nonfat Greek yogurt contains 9 grams of carbohydrates per 6 ounce serving. The carbs come entirely from the naturally occurring lactose (milk sugar) found in the yogurt.
Carb Content in Greek Yogurt with Fruit
When fruit is added to Greek yogurt, this increases the carbohydrate content due to the natural sugars found in fruit. For example, a 6 ounce container of nonfat Greek yogurt with strawberries contains:
| Nutrient | Amount |
|---|---|
| Calories | 140 |
| Fat | 0g |
| Carbohydrates | 23g |
| Fiber | 1g |
| Sugars | 16g |
| Protein | 15g |
With the addition of strawberries, the carb content increases to 23g per serving, mostly from added sugar. Other fruits like blueberries or peach would have a similar effect.
Carb Content in Greek Yogurt with Flavors
The other way carbs are increased in Greek yogurt is by adding flavorings, like cheesecake bits or honey. For example, a 6 ounce container of nonfat blueberry Greek yogurt cheesecake flavor contains:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Fat | 0g |
| Carbohydrates | 29g |
| Fiber | 0g |
| Sugars | 24g |
| Protein | 12g |
Here the carb content rises to 29g, the extra 6 grams coming from added sugars or starches used to make the cheesecake flavoring.
Carb Count for Light and Fit Greek Yogurt Strawberry Cheesecake
Now that we’ve looked at the nutrition facts for plain, fruit-flavored, and dessert-flavored Greek yogurts, we can determine the carb count specifically for light and fit Greek yogurt strawberry cheesecake flavor.
Based on the nutrition patterns above, a 6 ounce serving of this yogurt would likely contain around:
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Fat | 0g |
| Carbohydrates | 29g |
| Fiber | 1g |
| Sugars | 24g |
| Protein | 12g |
This yogurt contains both strawberries for fruit flavor and cheesecake bits for added sweetness. So the total carb count comes out to around 29g per serving. Most of these carbs come from added sugars.
Tips for Consuming Light and Fit Greek Yogurt
Here are some tips for enjoying light and fit Greek yogurt if you are watching your carb intake:
Stick to Plain or Low-Sugar Flavors
The plain nonfat Greek yogurt contains only 9g net carbs, making it a good high protein, low carb option. You can add your own fresh fruit to plain yogurt to control the amount of natural sugars added.
Also opt for flavors like vanilla or lemon that have minimal extra sugars beyond the plain yogurt.
Watch Portion Sizes
The nutrition facts above are based on a 6oz serving size. But many yogurt containers hold much more, up to 32oz. Be mindful of reading the nutrition label and sticking to a single serving size.
Pair with Low Carb Foods
Yogurt naturally contains the milk sugar lactose, so pairing it with other low carb foods can help balance out your meal. Some good options are raw vegetables, nuts, cottage cheese, hard boiled eggs, or a low carb protein bar.
Add Nutrient-Dense Toppings
To add flavor and nutrients without carbs, try topping your Greek yogurt with cinnamon, chia seeds, flaxseeds, slivered almonds, or a sprinkle of cocoa powder.
The Bottom Line
Light and fit Greek yogurt can be a good protein-packed food for low carb diets, but the carb content rises quickly when fruit, flavors, and other sugars are added in. To keep carbs low, stick to 6oz plain nonfat Greek yogurt and add your own toppings. By being an informed consumer and reading nutrition labels closely, you can enjoy Greek yogurt on a low carb diet.