What’s the Best "Milk" for Keto?

Colette's Blog

June 3, 2021

Whole, low fat or skim milk contain about 7 grams of Net Carbs per cup or more, which may not be compatible with your keto or low carb lifestyle. Fortunately, there are plenty of keto milk options available, from heavy cream to almond milk. Here are the Net Carb numbers on popular milks, including dairy-free alternatives, which are perfect if you are sensitive to dairy products:

 Half & Half: 1 TBSP, .6 grams Net Carbs, 20 calories

 Heavy cream: 1 TBSP, .4 grams Net Carbs, 50 calories

 Unsweetened soy milk: 1 cup, 1 gram Net Carbs, 80 calories

 Unsweetened almond milk: 1 cup, 1 gram Net Carbs, 40 calories

 Unsweetened coconut milk: 1 cup, 1 gram Net Carbs, 40 calories

 Unsweetened macadamia nut milk: 1 cup, <1 gram Net Carbs, 40 calories

 Unsweetened cashew milk: 1 cup, 1 gram Net Carbs, 25 calories

 Unsweetened flax milk: 1 cup, 1 gram Net Carbs, 25 calories

 If love your coffee with creamer but not all the carbs and sugar, try these keto-friendly coffee creamers.

 Keto Milk Recipes

 Substitute any of the previous keto and low carb milks for regular milk in your smoothie, ice cream, dessert or other recipes that call for milk. You can get started with these recipes featuring all the best milks for keto:

 Keto Golden Milk

 Keto Creamy Lemon Smoothie

 Keto Milk Chocolate Mocha Smoothie

 Keto Salted Caramel Milk Chocolate Smoothie

 Keto Chocolate Almond Delight Smoothie

 Keto Extra Creamy Strawberry Shake

 Keto Pumpkin Ice Cream

 Vanilla Chai Keto Ice Cream

 Keto Almond Panna Cotta

 Keto Matcha Vanilla Protein Custard with Raspberries

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