Is Milk Keto Friendly?

Answer: Milk is not keto-friendly, but plenty of keto-friendly alternatives exist.

Keto Meter: 2

Milk is unfortunately not compatible with the keto diet.

Among the different options for milk, whole milk and raw milk are the most closest to keto-friendly as they have the highest amount of fat. The macros vary a bit between whole, 2%, 1%, and skim, but they each contain ~12 g of net carbs per cup, which is very high. Full-fat, whole milk is the closest to being keto, as it does contain high fat content despite its high carbs.


Fortunately, coconut milk and almond milk are keto-friendly replacements that you can often swap in for recipes that call for milk. Macadamia milk is a growing trend, and it's keto-friendly as well. Stick to unsweetened, unflavored milks, and always check the label, but it should be easy to find almond milk or coconut milk with 1 g or less of net carbs.

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Nutrition Information

Serving size: 1 cup

Net carbs12.2 g
Fat2.4 g
Protein8.2 g
Total carbs12.2 g
Fiber0.0 g

Source: USDA

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