Looking for the best low-carb yoghurts in Australia? Here’s a quick guide to help you choose options that are low in carbs, high in protein, and great for managing blood sugar levels.

Top picks:

• Chobani Zero Sugar Greek Yoghurt: 5g carbs, 15g protein per 150g. Minimal glucose spikes.
• Siggi's Icelandic Skyr: 4g carbs, 15g protein per 175g. Ultra-thick texture with low sugar.
• Coyo Natural Coconut Yoghurt: 1.9g carbs, 19.9g fat per 100g. Ideal for plant-based and keto diets.

Quick comparison table:

Why low-carb yoghurts?

Low-carb yoghurts are excellent for stabilising blood sugar, improving gut health, and even reducing the risk of type 2 diabetes. Choose options with less than 5g carbs per 100g and pair them with healthy fats or fibre for better results.

Keep reading for detailed reviews and tips on choosing the right yoghurt for your metabolic health.

1. Chobani Zero Sugar Greek Yoghurt

Chobani Zero Sugar Greek Yoghurt is a great low-carb choice, offering 5g of carbohydrates and 11g of protein per serving. It delivers a creamy texture while packing a punch nutritionally.

This yoghurt is ideal for managing blood sugar levels. Instead of regular sugar, it uses allulose, stevia, and monk fruit, resulting in only 1g of sugar per serving. CGM data suggests this leads to minimal glucose spikes.

It’s priced between $1.50 and $2.00 per 150g pot and has a 4.5/5 rating on Woolworths, based on over 100 reviews.

Flavours include Plain, Vanilla, Strawberry, and Blueberry, all staying under 5g net carbs, making them a reliable choice for those keeping an eye on their blood sugar.

2. Siggi's Icelandic Skyr

If you're into ultra-thick yoghurt, Siggi's Icelandic Skyr is a standout low-carb option with an impressive nutrient profile. A single 175g serving of plain Siggi's skyr packs 19g of protein and just 7g of carbs, with only 4g coming from natural sugars [6].

The traditional straining process used for skyr removes liquid whey and lactose, resulting in three times the protein content of regular yoghurt. This process also creates its signature thick texture without relying on added thickeners.

For those keeping an eye on blood sugar, Siggi's plain skyr is a smart choice. CGM users have reported minimal glucose changes (<1 mmol/L) after eating it, making it a great fit for low-carb diets or intermittent fasting routines.

Be cautious with flavoured options like Vanilla Cinnamon, as they can contain up to 17g of carbs. Stick to the plain version if you're following a stricter low-carb plan.

‍With a 4.7/5 star rating on Amazon, Siggi's is popular for its clean ingredients and high protein content.

3. Coyo Natural Coconut Yoghurt

If you're looking for a plant-based yoghurt that supports metabolic health, COYO Natural Coconut Yoghurt is worth considering. As Australia's first coconut yoghurt, it delivers a creamy texture with very low carbohydrate content.

Here’s a quick look at its nutritional breakdown:

With just 1.9g of carbs per 100g, COYO is one of the lowest-carb yoghurt options on the market in Australia. Its high fat content (19.9g per 100g) makes it a great choice for those following keto diets or aiming to manage blood sugar levels effectively.

COYO keeps things simple with ingredients like coconut cream and a small amount of tapioca starch for texture. It’s fermented with live cultures, which can help support gut health. Thanks to its high fat-to-carb ratio, it’s particularly helpful for maintaining stable glucose levels – something CGM users managing metabolic health have highlighted.

You can find COYO at Woolworths and Coles for around AUD 7-8 per 500g tub. It’s highly rated by health-conscious shoppers, with a 4.5/5 score. For the best results in managing blood sugar, stick to the Natural variety.

For more on managing blood sugar, check out our guide on healthy blood sugar levels and how to maintain optimal levels for overall well-being.

Vively's top yoghurt pick

For those prioritising options backed by clinical data, Vively's review of over 12,000 CGM datasets highlights Chobani Zero Sugar Greek Yoghurt as the best choice for maintaining steady glucose levels. Research shows it leads to an average post-meal glucose rise of just 0.3 mmol/L.

This recommendation combines earlier insights with real-world metabolic tracking. To enhance glucose stability, pair a 150g serving with high-fat toppings, following Vively's meal combination guidelines.

Data from Vively's metabolic health program adds weight to this choice. Participants experienced 25% less daily glucose variability compared to those consuming traditional yoghurt. This evidence underscores Chobani Zero Sugar's suitability for managing blood sugar or adhering to ketogenic diets.

Check out our blog on continuous glucose monitoring with low-carb diets to learn how tracking your glucose can help you optimise your diet for better blood sugar control.

Summary and recommendations

From our research and testing, here are the key takeaways:

Choosing the right yoghurt
Focus on yoghurts with less than 5g of carbs per 100g serving [8]. Greek-style and Icelandic options tend to have a better balance of macronutrients, offering higher protein levels that can help manage blood sugar more effectively.

Personalising with a CGM
Nutritional labels are helpful, but everyone's body reacts differently. A continuous glucose monitor (CGM), like those available through platforms such as Vively, can help you track how your body responds to various yoghurts and make choices tailored to your needs.

Tips for smarter consumption

• Be mindful of when you eat yoghurt.
• Stick to reasonable portion sizes.
• Pair yoghurt with healthy fats or fibre to improve its impact on blood sugar.

‍Watch for sweetenersSweetener ingredients can vary widely. If you're sensitive to alternatives, stick with unsweetened Greek yoghurt for a simpler, more reliable choice. Use a CGM to fine-tune your selections and find what works best for your metabolism.