Everything You Should Know About the Ratio Keto Yogurt
Can You Eat Ratio’s Yogurt on a Keto Diet?
✅ YES! - If you're interested in low-carb yogurt, Ratio's yogurt might work for you. Ratio keto yogurt can be a great part of the keto diet. It's very low in carbs, so you can enjoy this sweet treat without leaving ketosis.
Just keep in mind that it’s not entirely zero-carb, so eating several in a day might give you too much sugar.
Table of Contents
- Ratio Yogurt: An Overview
- How Ratio Yogurt Fits in the Keto Lifestyle
- Is Ratio Yogurt Right for You?
- Other Keto-Friendly Yogurts to Consider
- Tasty Keto Yogurt Recipes to Try
Ratio Yogurt: An Overview
The keto diet is fairly flexible, so no specific foods are banned. As long as an item fits in your macronutrient goals, it can be keto.
To see how Ratio’s yogurt will affect your diet, take a look at the basic nutritional facts.
What Is Ratio Yogurt?
Ratio yogurt is a brand of yogurt specifically made for fitness-focused customers. The company’s whole mission is to create products that suit specific macronutrient ratios.
To create their yogurts, they use a unique blend of milk, milk fat, sunflower oil, avocado oil, natural flavorings, and artificial sweeteners. Their products are carefully balanced to ensure the yogurt is high in fat and low in carbs.
Nutritional Facts
There are a lot of different Ratio flavors that all have slightly different nutritional profiles. To make things simple, we’ve just listed the nutritional facts for the basic vanilla flavor. A single, 150-gram container will contain the following items:
- 200 calories
- 15 grams of fat
- 2 grams of carbohydrates
- 15 grams of protein
- 40 milligrams of sodium
- 1 gram of sugar
- 35% of your daily recommended calcium
Keep in mind that some other flavors might have slightly different amounts of vitamins and minerals, so be sure to read the label before selecting any product.
Net Carbs in Ratio Yogurt
Ratio’s keto yogurt has no fiber, so its net carb count is the same as its carb count. A 150-gram serving has 2 grams of net carbs. This makes it very suitable for keto dieters.
Even those on the strictest version of the diet can still eat around seven containers of Ratio’s keto yogurt in a day.
Protein Ratios in Ratio Yogurt
One of the great things about this yogurt is that it is very high in protein. A container comes with 15 grams of protein. This means that one serving is 10 percent protein.
Since most keto dieters try to eat between 10 percent to 20 percent of their calories as protein each day, Ratio is very helpful.
Calorie Counts in Ratio Yogurt Flavors
The standard 150-gram yogurt cups from Ratio all have 200 calories a piece. If you pick one of the versions that come with granola, it will have 240 calories per container.
Ultimately, Ratio’s yogurt isn’t exactly low-calorie, but it’s a reasonably-sized portion for a snack.
Probiotic Content in Ratio Yogurt
Ratio yogurt does contain a few types of live yogurt cultures. Ratio uses both L. Bulgaricus and S. Thermophilus cultures. Though it does have some helpful probiotics, it doesn’t contain quite as much probiotic variety as some other brands.
Types of Sweeteners Used by Ratio Yogurt
How does Ratio yogurt get such a low carb count? It primarily does this with the addition of artificial sweeteners. It has a slight amount of natural sugar from the fruit juice used for color and flavoring.
However, the majority of sweetness comes from sucralose. This artificial sweetener is a zero-calorie sweetener.
How Ratio Yogurt Fits in the Keto Lifestyle
As you can see, Ratio yogurt easily suits most keto macros. It can be a healthy addition to a meal or a convenient and filling snack.
If you want to give Ratio’s yogurt a try, there are a few things to know.
Where Can You Get Ratio Keto Yogurt?
Ratio yogurt might be a health food, but it’s not only sold at health food stores. The company ships its products all over the nation to a variety of retailers. Depending on where you live, you might be able to get it at a convenience store or grocery store.
Many large retailers, including Target, Kroger, Albertsons, and Walmart, often carry this brand.
Storing Ratio Yogurt in the Fridge and Freezer
This yogurt is usually meant to be stored in the refrigerator, where it is good for several weeks. However, you can store it for even longer in the freezer. Once frozen and thawed, the texture can be a little chunkier.
However, if you just keep it frozen, it can be enjoyed as a frozen yogurt pop.
All you need to do is follow these steps:
- Select your favorite flavor of Ratio yogurt.
- If desired, blend with fresh fruit, cocoa powder, or your favorite keto-friendly flavor syrup.
- Pour into popsicle molds or an ice cube tray.
- Freeze for at least four hours.
- Enjoy as a frozen desert.
Is Ratio Yogurt Right for You?
If you’re looking for a convenient treat that fits your macros, Ratio yogurt is an ideal option. This brand of yogurt tastes great while having an ideal blend of fat, protein, and carbohydrates.
The only potential downside is that it does contain sucralose. Some people who lean more towards the paleo side of keto eating might want to skip Ratio yogurt because it uses artificial sweeteners.
However, as long as you’re fine with the ingredients, Ratio is a popular and delicious keto yogurt.
Other Keto-Friendly Yogurts to Consider
If you want to try something different, don’t forget about these awesome keto yogurt alternatives.
5 Delicious Alternatives to Yogurt
Traditional yogurt is a little too high in carbs and sugar to suit the keto diet. If you’re in the mood for yogurt but don’t have any Ratio’s keto yogurt around, try one of these alternatives.
- Two Good Greek yogurt
- Siggi’s low-sugar skyr
- Chobani zero-sugar Greek yogurt
- Kite Hill unsweetened almond milk yogurt
- Oikos Triple Zero blended Greek yogurt
Homemade Keto Chia Yogurt Alternatives
You can also try making a keto version of yogurt yourself. Just like yogurt, chia seed pudding is rich, sweet, and creamy. It has the added benefit of being versatile, affordable, and vegan.
To make a serving of chia seed pudding with 248 calories, 4 grams of net carbs, 4 grams of protein, and 18 grams of fat, follow these steps.
- Whisk 3 tablespoons of black chia seeds with ½ cup of full-fat coconut milk.
- Mix with ¼ teaspoon of vanilla, a pinch of salt, and ½ cup of full-fat coconut milk.
- Season to taste with your preferred keto sweetener.
- Refrigerate for 30 minutes and then stir vigorously.
- Refrigerate overnight.
- Enjoy plain or serve with fruit, cocoa powder, sugar-free jam, or other mix-ins.
Tasty Keto Yogurt Recipes to Try
Ratio yogurt is a great snack on its own, but it’s also perfect for combining with other ingredients. Not only can you spice it up with mix-ins, but you can also use it to create all sorts of other delicious dishes.
Ways to Jazz Up Yogurt With Low-Carb Add-Ons
Bored of plain yogurt? Try adding these low-carb toppings to your next snack.
- Berries
- Chopped nuts
- Keto granola
- Nut butter
- Cocoa powder
- Keto chocolate
- Pureed pumpkin
- Keto flavor syrups
- Citrus fruit
- Shredded coconut
- Protein powder
3 Tasty Keto Snacks Made With Yogurt
Whether you use Ratio yogurt or another brand, these awesome snack ideas are a delicious way to cook with your keto yogurt.
Low Carb Inspirations’ Keto Yogurt Bark
This recipe turns keto yogurt into a fast and easy frozen treat. A single piece just has 30 calories and 5 grams of carbohydrates.
Melanie Cooks’ Keto Blueberry Muffins
If you’re craving warm, fluffy muffins, give this recipe from Melanie Cooks a try. It combines keto yogurt with almond flour, eggs, and blueberries to create delicious, low-carb muffins. A single muffin has 190 calories, 9 grams of carbs, 9 grams of protein, and 15 grams of fat.
The Diet Chef’s Keto Chocolate Cake
Mix keto yogurt with eggs, cocoa, and a pinch of keto sweetener to make an incredible cake. One slice comes with 250 calories, 22 grams of fat, 7 grams of protein, and just 3 net carbs.