Diet Ratings
Full-fat Greek yogurt contains approximately 7g net carbs per 7oz serving with 10g protein and 5g fat. Consumable in moderation but requires portion awareness.
Dairy product made from animal milk. Contains casein and whey proteins. Explicitly excluded from vegan diet.
Dairy product excluded from paleo. Contains lactose and casein. Not available to ancestral humans. Full-fat status does not override dairy exclusion.
Greek yogurt is a traditional Mediterranean fermented dairy product with high protein content and probiotics. Full-fat version aligns with Mediterranean emphasis on whole foods and moderate dairy consumption.
Animal-derived dairy with protein, but contains lactose and carbohydrates from milk sugars. Fermentation reduces lactose somewhat, but significant carbs remain. Accepted by many practitioners but excluded by strict carnivores.
iLion Diet excludes all dairy. Saladino cautions against yogurt due to residual lactose and carbohydrate content. Baker permits full-fat yogurt for most practitioners. Fermentation level affects carbohydrate content.
Dairy is explicitly excluded from Whole30. Greek yogurt, regardless of fat content, contains milk proteins and lactose.
Greek yogurt contains lactose but in lower amounts than milk due to straining. Monash testing indicates low-FODMAP status at 200g serving, but lactose content varies by brand and fermentation time. Portion control is essential.
iMonash University rates plain Greek yogurt as low-FODMAP at 200g, but some clinical practitioners recommend smaller portions (100-150g) during strict elimination due to residual lactose variability between brands.
Good protein and probiotics, but full-fat version contains 5g saturated fat per 7oz serving. DASH guidelines recommend low-fat or fat-free yogurt. Full-fat acceptable in small portions for those with flexible saturated fat targets.
Excellent Zone building block. High protein (15-20g per serving), low lactose due to whey removal, and fat content supports satiety. Monounsaturated fat profile favorable. Minimal glycemic impact. Ideal for Zone meals and snacks.
Fermented dairy with probiotics that may reduce inflammation, but full-fat content contains saturated fat and arachidonic acid. Fermentation process reduces lactose and may improve tolerability compared to milk.
iAIP protocol eliminates dairy entirely. However, some anti-inflammatory experts view fermented dairy as acceptable due to probiotic content and reduced lactose. Weil suggests moderation for full-fat versions.
Greek yogurt offers excellent protein (15-20g per serving) and probiotics beneficial for GLP-1 patients. However, full-fat versions contain 5-10g saturated fat per serving, which can worsen nausea and bloating. The creamy texture may also slow gastric emptying further. Non-fat or low-fat Greek yogurt would score higher.
Controversy Index
Score range: 1–8/10. Higher controversy = more disagreement between diets.