The Best & Worst Milk Options On Keto

Milk is a must for many drinks and recipes, and luckily there are plenty of milk options that are keto-friendly. Are you confused whether the milk you normally drink is keto-friendly? You’ve come to the right place. Here we’ll be talking about the best and worst milk options to have on the ketogenic low-carb diet.


What To Look For

Since keto is a low carb, high fat diet with a moderate amount of protein, you should be looking for milk that is low in net carbs and has no added sugar. Eating foods that don’t exceed your daily net carb goals is essential to stay in ketosis.

Read our blog post for more information about Counting Macros.


Worst Milks for Keto

You should avoid milks that are sweetened - including any sweetened versions of keto-friendly milks. These are too high in carbs because of their natural sugar level.

Some of the worst milks for the keto diet are:

  • Cow’s milk (including evaporated milk, ultra-filtered milk and raw cow’s milk) - Cow’s milk contains lactose, or milk sugar. One cup of whole cow’s milk contains 12g of net carbs.
  • Goat’s milk - Like cow’s milk, goats milk contains natural sugars which cause it’s high carb content. One cup has 11g of net carbs.
  • Oat milk - Made from oats, oat milk is naturally very high in carbs. One cup contains 17g of net carbs. 
  • Rice milk - Similar to oats, rice is high in carbs, causing rice milk to become a high carb no-no for keto-ers. Once cup contains 21g of net carbs.
  • Sweetened condensed milk - This milk contains too much added sugar and you may have previously used this to make decadent desserts. Once cup contains 165g of net carbs!

Keto-friendly Milks

You can drink milk that is low in carbs when on the keto or low-carb diet. There are luckily plenty of options to choose from!

Be sure to opt for unsweetened versions of these milks, as added sweeteners will automatically make these options no-gos.

Carb counts also vary between brands because of their different ingredients and formulas. Just remember to read nutritional facts and information on labels to be on the safe side.

Here are keto-friendly milks listed from lowest to highest net carbs:


Macadamia nut milk 

This option is more expensive than other keto-friendly milks, but it’s the lowest carb option. Once cup contains 0g of net carbs.


Almond milk 

Almond milk is a great dairy-free, vegan and low-carb option. High in Vitamin E, a good source of calcium and potassium, the list of health benefits goes on. 

As the less expensive and widely available option at many grocery stores, almond milk is quite popular amongst keto dieters. One cup contains only 1g of net carbs. 

You can browse around and see what tickles your fancy. We like this one!


Be careful some almond milks actually contain a lot of fillers like rice and other ingredients.


Flax milk 

Flax seeds are high in anti-inflammatory omega-3 fats. One cup contains only 1g of net carbs. 

Use it as a base for your smoothies or even soups because of its neutral taste.


Whipping Cream or Double Cream

Double cream is made from the fat separated from fresh cow’s milk to make butter or whipped cream. This is a great dairy option for the similar creamy feeling of cow’s milk. High in fat and calories, one cup contains 1g of net carbs.

This is the perfect coffee creamer and must-have ingredient to make delicious keto-friendly desserts. You can simply whip it up to add on top of your keto-friendly hot chocolate or pancakes!

Cashew milk

This milk is less common than other milk alternatives like almond milk and coconut milk, but it’s great for keto because of its higher fat content. One cup of cashew milk contains 2gs of net carbs.

A little salty, sweet and nutty, this milk is perfect for any kitchen venture. It’ll help boost the flavour of your food rather than taking over! Add cashew milk to your bowl of porridge or even in your curry.


Pea milk

Peas are naturally high-protein legumes. Pea milk is a great option for those that are dairy-free, nut-free and vegan-friendly. One cup has a whopping 8g of protein and 2g of net carbs.

Thick and creamy, pea milk tastes similar to plain almond milk, just creamier. So don’t worry, it doesn’t taste like peas! Add it to your porridge for a protein boost or use it in your favourite smoothie.


Soy milk

You’re bound to have heard of soy milk before. Whilst low in fat and carbs, this milk alternative is a good, though imperfect, option for keto. One cup of unsweetened soy milk contains 1-2g of fibre, 7g of protein and 3g of net carbs.

Soy milk is highly processed, during which soybeans are exposed to neurotoxins that are dangerous when inhaled, but probably aren’t great for you to ingest either. It also contains gut irritants that can cause an imbalance in your gut bacteria. There is also controversy surrounding the high amounts of plant-based oestrogen found in soy milk which resembles human oestrogen, mainly because the oestrogen from soy milk could tamper with oestrogen related bodily activities, such as reproduction. But not to fear - there are studies that show that a smaller intake of soy milk does not impact oestrogen levels. 

Whilst drinking a lil’ soy milk won’t kick you out of ketosis, it’s not great to have soy milk regularly, especially when there are healthier keto-friendly options on the market!


Coconut milk

The reason why coconut milk is this low down is because some brands contain up to 5g of net carbs per cup. This is why you should shop carefully for this milk and drink it sparingly! Sweetened versions are a no-go, so stick to unsweetened, full fat options. Cartons tend to have lower carbs than canned coconut milk, containing 1g of net carbs instead of 6g per cup. So just choose your coconut milk carefully by reading nutritional labels and you’ll be fine!

The coconutty, slightly sweet taste of coconut milk makes it perfect to add to soups, curries, stews or even desserts and salad dressings.

Here’s a keto-friendly coconut milk option!


Key Takeaways

There you have it, all you need to know about what milks you can and cannot have on keto! Now you can purchase milk with confidence. Which milk option is your favourite? Is there a particular brand that you think is best? Let us know in the comments down below!

What do you drink/user your milk for? we use almond milk in our mug mixes, pancake mixes and of course our porridge.

Confused about what other foods you can and cannot eat on keto?

Read our blogs: The Ultimate Guide to Eating Cheese On Keto, or Easy Low-Carb Food Swaps
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