Keto Omaha

Can You Have Milk on a Keto Diet?

Milk is a staple in many diets, but when it comes to keto, it can be a bit tricky. Traditional dairy milk contains lactose, a natural sugar that can add up quickly and kick you out of ketosis. But don’t worry—there are plenty of low-carb alternatives that can give you the creamy texture and taste you love without the carbs.

Why Regular Milk Isn’t Keto-Friendly

A cup of whole milk contains:

• 12g of carbs (from lactose)

• 8g of fat

• 8g of protein

Since many keto dieters aim to keep their daily carb intake between 20-50g, a single glass of milk can use up a significant portion of that limit. Even reduced-fat and skim milk contain just as many carbs, making them poor choices for a strict keto diet.

Keto-Friendly Milk Alternatives

🥥 Coconut Milk (Best for Creamy Texture)

• Net Carbs (per cup): ~1g (unsweetened)

• Why It Works: Thick, creamy, and naturally high in fats—great for coffee, smoothies, or keto baking.

🥜 Almond Milk (Most Popular Choice)

• Net Carbs (per cup): ~1g (unsweetened)

• Why It Works: Mild, slightly nutty flavor with a low-carb profile. Works well in coffee and shakes.

🥛 Macadamia Milk (Ultra-Low Carb)

• Net Carbs (per cup): ~0.5g

• Why It Works: Rich, smooth, and packed with healthy fats—ideal for keto lattes or cereals.

🌱 Hemp Milk (Dairy-Free & Nut-Free Option)

• Net Carbs (per cup): ~1g

• Why It Works: Made from hemp seeds, it’s rich in omega-3 fatty acids and easy to digest.

🫘 Soy Milk (Use with Caution)

• Net Carbs (per cup): ~3g

• Why It Works: A higher protein content than other plant-based milks, but some keto followers avoid soy due to concerns about phytoestrogens.

🐄 Heavy Cream or Half & Half (Dairy-Based Keto Options)

• Net Carbs (per 2 tbsp of heavy cream): ~0.5g

• Why It Works: Ultra-low carb and high in fat—perfect for coffee, soups, and creamy sauces.

What About Lactose-Free or Fairlife Milk?

Lactose-free milk still contains just as many carbs as regular milk, since the lactose is broken down into simpler sugars. However, Fairlife milk is a better option, as it’s ultra-filtered and contains 50% fewer carbs than traditional milk.

Best Uses for Keto Milk Alternatives

• Coffee & Tea: Almond, macadamia, and coconut milk make great dairy-free creamers.

• Smoothies & Shakes: Coconut or macadamia milk blends well with protein powder and keto-friendly fruits.

• Baking & Cooking: Heavy cream is a great keto substitute for milk in recipes.

Bottom Line: What’s the Best Milk for Keto?

For the lowest carb option, macadamia milk, almond milk, and coconut milk are the best dairy-free choices. If you prefer dairy, heavy cream or Fairlife ultra-filtered milk can work in moderation.

By swapping out traditional milk for a low-carb alternative, you can still enjoy creamy, delicious drinks and recipes without breaking ketosis!

Note: be sure to read product ingredients. Some substitutes are loaded with fillers, seed oils, and gums. Brands like MALK have shorter ingredient lists, and do not contain gums, or seed oils.