Plain yogurt-whole milk is around 12 carbs per cup. Which equates to around .75 carbs per tablespoon so not really a no no if you want to make say.....salad dressings, dipping sauce for veggies.

Don't be too quick to rule things totally out of your diet

Me personally I hate the taste and texture of yogurt, but it does make a nice change for salad dressings.