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, .3 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 Milk Chocolate Mocha Smoothie
Keto Salted Caramel Milk Chocolate Smoothie
Keto Chocolate Almond Delight Smoothie