Carbs in greek yogurt
Per 1 cup plain nonfat (245 g)
9g
Total carbs
0g
Fiber
9g
Net carbs
9g
Sugars
Values are typical for the stated serving, consistent with USDA FoodData Central; brands and preparations vary. GI reference: glucose = 100.
What greek yogurt actually does
Plain Greek yogurt is close to a blood-sugar cheat code: the straining process removes much of the lactose, leaving about 9 g of carbs per cup buried under 24 g of protein, with a tested GI around 11. Most people see a nearly flat line from it, which is why it anchors so many T1 breakfasts. The entire risk lives in the yogurt aisle's fine print — fruit-on-the-bottom and flavored cups add 12–18 g of sugar and turn a flat food into dessert, and regular (non-Greek) yogurt carries roughly double the carbs. Read the label once, find your brand, and it becomes one of the most dependable foods in the rotation.
Barely a ripple — one of the flattest responses of any everyday food.
Worth trying
Use plain Greek yogurt as the base and control the sweetness yourself — berries and nuts on top keep the whole bowl slow. It also works as a sour cream swap on tacos and chili.
Common questions
Is Greek yogurt good for diabetics?
Plain Greek yogurt is one of the best breakfast foods available: about 9 g of carbs per cup, a big protein dose, and an almost flat glucose response for most people. The word doing the work is plain — flavored versions can triple the sugar.
How much sugar is in flavored Greek yogurt vs plain?
Plain runs about 9 g of naturally occurring lactose per cup. Flavored and fruit-on-the-bottom cups typically add 10–18 g of sugar on top of that, putting a single-serve container at 20+ g total. The label's added sugars line tells the real story.
Related foods
Real quick — we’re not your doctor. Everything on this page is general information, not medical advice, and diabetes is deeply individual. CarbLens AI never recommends insulin doses. Use what you learn here to have smarter conversations with your care team.
See what greek yogurt does to YOUR blood sugar.
Averages are averages. CarbLens AI logs your meal and shows the 3-hour curve your own body produced.
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