40 Yogurtland Keto Options (Secret Low Carb Menu & Sugar Warning)

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 21 March 2023

A woman holding two frozen yogurt cups in white paper, looking shocked as she looks the contents of the cups.

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At Yogurtland, keto options abound for the savvy dieter! A big dish of creamy, low-fat froyo covered with colorful toppings is hard to beat.

Our secret low carb menu comes with a sugar warning, however. Some Yogurtland flavors have a high glycemic index and should be approached with caution, as large amounts of sugar can very easily kick you out of ketosis.

But by paying close attention to Yogurtland nutrition info and ordering wisely, keto dieters can find many delicious choices under 30 grams of net carbs.

Is Yogurtland Keto-Friendly?

Frozen yogurt is a popular low-fat or fat-free dessert made with milk, sugar, and probiotic bacteria that may offer some benefits for gut health. Fortunately, freezing does not impact the probiotic content of yogurt.¹

While the milk and sugar that serve as the main ingredients of froyo are not exactly keto-friendly, many frozen yogurt shops now offer flavors sweetened with stevia, sucralose or sorbitol, all of which yield a product that tastes remarkably similar to “normal” frozen yogurt.²

Chocolate frozen yogurt in a paper cup, topped with chocolate oreo biscuit.

Yogurtland has 4 NSA (No Sugar Added) flavors:

Espresso Float NSA
French Vanilla NSA
Hazelnut Café NSA
Pecan Praline NSA

These 4 flavors are the best Yogurtland keto options. We’ll break down their specific nutrition info below. Regardless of what froyo flavor you choose as your base, however, it’s easy to get out-of-control in the nutrition department when it comes to toppings calories, so we’ll also share the best keto topping choices and walk you through a few Yogurtland sugar-free and keto sample orders.

Related Reading: Are Dippin’ Dots gluten-free?

Suggested Reading: Cold Stone Keto Friendly Options

Does Yogurtland Have 0 Carb Yogurt?

No, Yogurtland does not have 0 carb frozen yogurt. This is because all of their froyo flavors are made with milk, which naturally contains carbs.

Of their 35 froyo flavors, Hazelnut Café NSA and Espresso Float NSA have the lowest carb count (21 grams per 4 ounce serving) and Salted Chocolate Souffle Plant Based has the highest carb count (34 grams per 4 ounce serving).

Are There Any Sugar-Free Yogurtland Flavors?

Yogurtland has four delicious NSA (No Sugar Added) flavors. They are designated NSA instead of sugar-free because they still contain the naturally-occurring sugar found in milk.

However, these flavors have the lowest sugar content, so they are the best choice from a glycemic index standpoint.

Secret Yogurtland Keto Menu for Low-Carb Dieter With a Sweet Tooth

The answer to how much weight can you lose on keto is answered to a large extent by how sustainable the diet is. Desserts can help make it easier to stick to a keto diet, as long as they don’t push you out of ketosis!

A colorful array of toppings neatly arranged on the countertop of a frozen yogurt store, including fresh fruits, a workers hand is seen putting fruits toppings on a yogurt.

Our secret low-carb menu includes all Yogurtland flavors with 30 grams of net carbs or less, and includes nutrition info for 4 ounce servings (approximately ½ cup froyo).

Of course, you can get less than 4 ozs to be on the safe side.

Frozen Yogurt

1. Alphonso Mango Tart:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 3 grams

2. Birthday Cupcake Batter:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

3. Boysenberry Pie:

Net Carbs = 30 grams
Calories = 140
Fat = 1 gram
Protein = 4 grams

4. Cheesecake:

Net Carbs = 29 grams
Calories = 140
Fat = 0 grams
Protein = 4 grams

5. Citrus C Sorbet:

Net Carbs = 29 grams
Calories = 120
Fat = 0 grams
Protein = 0 grams

6. Classic Cookies and Cream:

Net Carbs = 30 grams
Calories = 140
Fat = 1 gram
Protein = 4 grams

7. Creamy Vanilla Ice Cream:

Net Carbs = 28 grams
Calories = 220
Fat = 11 grams
Protein = 3 grams

8. Dulce De Leche:

Net Carbs = 30 grams
Calories = 140
Fat = 5 grams
Protein = 4 grams

9. English Toffee:

Net Carbs = 30 grams
Calories = 140
Fat = 1 gram
Protein = 4 grams

10. Espresso Float NSA:

Net Carbs = 21 grams
Calories = 100
Fat = 0 grams
Protein = 5 grams

11. French Vanilla NSA:

Net Carbs = 22 grams
Calories = 110
Fat = 0 grams
Protein = 5 grams

12. Fresh Strawberry:

Net Carbs = 29 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

13. Frosted Cookie:

Net Carbs = 29 grams
Calories = 140
Fat = .5 grams
Protein = 4 grams

14. Frozen Hot Chocolate:

Net Carbs = 29 grams
Calories = 140
Fat = 0 grams
Protein = 5 grams

15. Hazelnut Café NSA:

Net Carbs = 21 grams
Calories = 110
Fat = 1 gram
Protein = 5 grams

16. Honeydew:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

17. Madagascar Vanilla Bean:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

18. Matcha Green Tea:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

19. Pecan Praline NSA:

Net Carbs = 22 grams
Calories = 110
Fat = 0 grams
Protein = 5 grams

20. Peanut Butter:

Net Carbs = 28 grams
Calories = 150
Fat = 2 grams
Protein = 5 grams

21. Pistachio:

Net Carbs = 30 grams
Calories = 140
Fat = 0 grams
Protein = 4 grams

22. Plain Tart:

Net Carbs = 26 grams
Calories = 120
Fat = 0 grams
Protein = 3 grams

23. Red Velvet Cupcake Batter:

Net Carbs = 30 grams
Calories = 140
Fat = 0 grams
Protein = 4 grams

24. Rich Chocolate Ice Cream:

Net Carbs = 26 grams
Calories = 220
Fat = 12 grams
Protein = 3 grams

25. Rocket Pop Sorbet:

Net Carbs = 27 grams
Calories = 110
Fat = 0 grams
Protein = 0 grams

26. Salted Caramel Butter Pecan:

Net Carbs = 29 grams
Calories = 140
Fat = 1 gram
Protein = 5 grams

27. Salted Pomegranate Lime Sorbet:

Net Carbs = 27 grams
Calories = 110
Fat = 0 grams
Protein = 0 grams

28. Strawberry Mango Sorbet:

Net Carbs = 27 grams
Calories = 110
Fat = 0 grams
Protein = 0 grams

29. Sumatra Coffee:

Net Carbs = 28 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

30. Toasted Coconut:

Net Carbs = 28 grams
Calories = 140
Fat = 1 gram
Protein = 4 grams

31. Ube:

Net Carbs = 29 grams
Calories = 130
Fat = 0 grams
Protein = 4 grams

Yogurtland Keto Toppings

Not all Yogurtland locations will have the following toppings, but if you can find them, they’re a great way to add color, flavor, and even micronutrients to your froyo bowl without going overboard on carbs!

32. Slivered Almonds (1 oz.)

Net Carbs = 2.1 grams
Calories = 169
Fat = 15 grams
Protein = 6.3 grams

33. Blackberries (½ cup)

Net Carbs = 3.2 grams
Calories = 32
Fat = .4 gram
Protein = 1 gram

34. Blueberries (½ cup)

Net Carbs = 8.7 grams
Calories = 42
Fat = .3 gram
Protein = .6 gram

35. Raspberries (½ cup)

Net Carbs = 3.3 grams
Calories = 32
Fat = .4 gram
Protein = .7 gram

36. Strawberries (½ cup)

Net Carbs = 4.1 grams
Calories = 23
Fat = .2 gram
Protein = .5 gram

37. Peanuts (1 oz.)

Net Carbs = 3.8 grams
Calories = 166
Fat = 14 grams
Protein = 6.7 grams

38. Shredded Coconut (1 oz.)

Net Carbs = 6 grams
Calories = 80
Fat = 5 grams
Protein = 1 gram

39. Green Apple (½ cup)

Net Carbs = 10.3 grams
Calories = 48
Fat = .2 gram
Protein = .2 gram

Sample Orders for Eating Keto at Yogurtland

Research shows that it’s smart to pair dessert with a smaller meal for better energy balance – you’ll likely feel just as satisfied as if you’d eaten a larger meal!³ For a balanced keto indulgence, pair these desserts with a small, carb-free meal with lots of protein and fat.

A worker's hand carefully placing a variety of toppings, including fresh fruit and candy, onto a swirl of yogurt in a paper cup.

Yogurtland Keto Sample Order #1: Classic Tart Fruit Froyo Bowl

It’s hard to beat the slightly sour, fresh flavor of Classic Tart frozen yogurt. Fortunately, it’s one of the lower sugar froyo flavors, outside of the designated NSA options.

Enjoy 4 ounces of Plain Tart with 2 tablespoons of raspberries, 2 tablespoons of strawberries, and 2 tablespoons of blackberries.

Net carbs = 28.8 grams
Calories = 143
Fat = .3 gram
Protein = 3.6 grams

Yogurtland Keto Sample Order #2: Hazelnut Indulgence

Yogurtland’s Hazelnut Café NSA flavor tastes like a creamy hazelnut latte. It’s even better topped with slivered almonds and coconut shreds!

Top 4 ounces of Hazelnut Café NSA with 2 tablespoons of slivered almonds and 2 tablespoons of coconut shreds.

Net carbs = 22.8 grams
Calories = 223
Fat = 11 grams
Protein = 8.2 grams

While Yogurtland keto options may be limited, it’s possible to enjoy a scrumptious, satisfying dessert at this froyo chain. Order carefully with our secret low carb menu and heed our sugar warning and you’ll be prepared for an amazing Yogurtland keto experience.

Frequently Asked Questions

What Are the Calories in Frozen Yogurt?

Most frozen yogurt flavors have about 25-45 calories per ounce. Compared to ice cream (60-65 calories per ounce), Yogurtland calories are quite low, typically because their products are made with skim milk instead of full-fat milk or cream.

How Healthy Is Yogurtland?

One of the most important weight loss rules is avoiding empty calories as much as possible. At Yogurtland, it’s possible to pair probiotic-rich frozen yogurt with micronutrient-dense toppings like fruit, nuts, and coconut.

If you order in a smart way, Yogurtland can be a relatively healthy dessert choice!

References

¹Davidson, R. H., Duncan, S. E., Hackney, C. R., Eigel, W. N., & Boling, J. W. (2000). Probiotic culture survival and implications in fermented frozen yogurt characteristics. Journal of dairy science, 83(4), 666–673. <https://doi.org/10.3168/jds.S0022-0302(00)74927-7>

²Atallah, A. A., Ismail, E. A., Yehia, H. M., Elkhadragy, M. F., Aloufi, A. S., & Gemiel, D. G. (2022). Physicochemical, Microbiological and Microstructural Characteristics of Sucrose-Free Probiotic-Frozen Yogurt during Storage. Foods (Basel, Switzerland), 11(8), 1099. <https://doi.org/10.3390/foods11081099>

³Levitsky, D., Agaronnik, N., Zhong, W., Morace, C., Barre, L., & Michael, J. J. (2020). Reducing an entrée portion size does not affect the amount of dessert consumed. Appetite, 151, 104684. <https://doi.org/10.1016/j.appet.2020.104684>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.

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