Can I consume various dairy products on Keto?

Sugar in 8oz. (1 cup) of various kinds of yogurt:

• Fat-free fruit — 47g

• Fat-free plain — 19g

• Fat-free Greek — 9g

• Whole milk plain — 11g

• Fat-free vanilla — 34g

• Goat milk kefir — 7g 

• Blueberry kefir — 20g 

• Low-fat plain kefir — 12g

• Low-fat plain kefir (lactose-free) — 11g

*Yogurt is not a good idea to consume on keto. 

Sugar in 8oz. (1 cup) of various kinds of milk:

• 2% milk — 12g 

• Half and half — .36g

• Whole cream — .1g

*2% milk is not a good idea to consume on keto. Whole cream is the best to consume, but half and half is fine too. Try to get organic and grass-fed if possible. 

Sugar in 8oz. (1 cup) of various kinds of cheese:

• Cream cheese — .45g

• Pepper jack — 0g

• Cheddar — 0g 

• Mozzarella — 1.4g

• Processed cheese — 19g

• Cottage cheese — 6g

*Processed cheese is not a good idea to consume on keto. You would also want to avoid consuming cottage cheese. However, cream cheese, pepper jack cheese, cheddar, and mozzarella are fine to consume on a ketogenic diet. Try to get organic and grass-fed if possible.