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Is milk good for keto: Is Milk Keto Friendly? (The Best Milk For Keto)


Is Milk Keto Friendly? (The Best Milk For Keto)

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Milk is considered a key component in many diets, but is milk keto friendly? Let’s talk about whether milk fits into a keto diet, the amount of carbs in milk, keto diet milk alternatives, and how to include the flavor and texture of milk into keto recipes.

You can also learn more about how to start a keto diet here, and calculate how many carbs to eat in a day with the keto macro calculator.

Is Milk Keto Friendly?

Can you drink milk on keto? No… at least, not typical cow’s milk.

Milk is not keto friendly because it contains high amounts of sugar in the form of lactose. Milk may fit in to a lower-carb diet, but it contains too many carbs for a traditional keto lifestyle.

How Many Carbs In Milk?

One cup of 2% milk contains 12 total carbs and 0 fiber, which means it also contains 12g net carbs per cup [*].

Since many keto dieters consume less than 20 net carbs per day, milk is not an ideal food choice because a single serving would use up over half one’s daily allotment of carbs.

Is Whole Milk Keto?

No, whole milk is not keto friendly.

Since the keto diet encourages consuming more dietary fat, you may think that whole milk is more keto friendly. However, one cup of whole milk contains 12g net carbs — the same as 2% milk [*].

For anyone counting carbs closely, cow’s milk is not a very good option.

The Best Milk For Keto

So, which milk is best for keto if cow’s milk is off the table? There are a few options…

Is Almond Milk Keto?

Yes, almond milk is keto friendly milk! It contains 1.4g net carbs per 1-cup serving.

If you enjoy almond milk on keto, choose plain and unsweetened varieties to keep net carbs low.

Is Coconut Milk Keto?

Coconut milk is a keto milk too, just like almond milk. Coconut milk comes in two forms:

  • Coconut milk beverage (in a carton) has 2g net carbs per 1-cup serving. This is most similar to regular milk with a consistency that you would drink.
  • Full-fat coconut milk (in a can) has 2g net carbs per 1/4-cup serving. Canned coconut milk is very thick and rich, which is why the serving size is smaller, and is usually used in recipes rather than for drinking.

Canned coconut milks and coconut milks in a carton are both low in net carbs, as long as you choose plain and unsweetened versions.

Is Heavy Cream Keto?

Heavy cream is the best milk for keto if you tolerate dairy, and it clocks in at approximately 0.426 net carbs per 1-tablespoon serving [*], but varies slightly by brand.

Pay special attention to serving size for this keto milk. Many labels will round the carb count up to 1g or down to 0g for a tablespoon, and that adds up to a big discrepancy when using a lot.

Is Oat Milk Keto?

Can you have milk on a keto diet made from oats? Considering the high carb count in raw oats, oat milk is not keto friendly.

A cup of oat milk has 8g net carbs in a 1-cup serving, so while it’s slightly lower than dairy milk, it is not a very good choice for low carb eating.

Carbs In Different Kinds Of Milk

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Keto Milk Substitutes For Recipes

If dairy milk itself is not keto… what milk is keto? You can still enjoy flavor and creaminess similar to milk with the right substitutes.

Give these keto milk alternatives a try:

  • Unsweetened Vanilla Almond Milk – It’s smooth and sweet like regular milk, without the high sugar content. You can easily make it yourself! You can also buy it, but make sure it’s unsweetened.
  • Heavy Cream – If you tolerate dairy, this is the most realistic keto milk substitute. Heavy cream is typically too rich and caloric to drink straight, but is delicious for coffee or using in recipes. Sometimes you can water down heavy cream with water to make a milk replacement.
  • Coconut Milk – Full-fat varieties are the most keto-friendly, though lower fat coconut milk beverage is fine for drinking, too. Watch out for added sugar.
  • Cashew milk, macadamia milk, and hemp milk – These cow milk alternatives contain between 0-1 net carbs per cup.
  • Butter – While you can’t drink it alone (!), blending butter into hot coffee transforms it into a creamy latte. Try it in this butter coffee recipe!
  • Keto Coffee Creamer – This makes the perfect sweet substitute if you like milk or half and half in your coffee.

So, while traditional milk doesn’t easily fit into a ketogenic lifestyle, you can choose from plenty of low carb milk alternatives. Any of these options are great candidates to be the best milk for keto, so you can choose the one you like best.



Is Milk Keto?

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What is the Best Milk on Keto?

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By Liam McAuliffe Updated on

Milk on keto is a somewhat controversial topic. To answer the question, is milk keto-friendly? we first have to define what milk we’re talking about.

In addition to whole milk from cows, goats, and buffalo, and their close cousins heavy cream and half and half, there are numerous beverages made from plant foods that call themselves “milk.”

Dairy products like milk are extremely popular when consumed on their own and as ingredients in many foods. In 2019 the U.S. per-capita consumption of dairy products was 653 pounds per year. This works out to 1.7 pounds per person every day [1]. So for most people, knowing if and which dairy is keto-friendly is an important step in formulating a keto diet. 

In this article, we’ll explore which types of milk are keto-friendly, and which types should be avoided.   

Table of Contents
  • Milk on Keto
  • Is Whole Milk Keto?
  • Is Heavy Cream Keto?
  • Coconut Milk on Keto?
  • Avoid These Types of Milk on Keto
  • List of Keto-Friendly Milk
  • Dr. Kiltz’s Keto Ice Cream Recipe with Heavy Cream 
  • The bottom line

Milk on Keto

When considering if milk is keto-friendly, let’s start with the premise that keto is a low-carb, moderate-protein, and high-fat diet. 

Most people on a ketogenic diet consume between 0 and 30 grams of carbs per day. 

This means that a well-formulated keto diet is centered around low-carb, high-fat foods. 

Some milk meets these requirements, while other types of milk don’t. So which is the best mlik on keto? Let’s find out. 

Is Whole Milk Keto?

The short answer is no, whole milk is not keto-friendly. Though whole milk is high in fat, it is also fairly high in sugar with 12 grams per 1 cup. 

This means that for most people on keto a single cup of milk will account for around half of your daily carb intake.  

Carbs in Whole Milk 

1 Cup Whole Milk 
Fat7.9 grams
Carbs12 grams
Protein7.7 grams

Is Heavy Cream Keto?

Yes, for those of you who tolerate dairy, heavy cream is fantastic on keto. Heavy cream is loaded with fat and low in carbs. Yet it still has a subtly sweet taste, which becomes even more apparent the longer you’re on keto. 

The ability to freely consume heavy cream is one of the great gifts of keto, and a delicious guilt-free way to boost your keto macro percentages. 

One of the most delicious ways to consume heavy cream on keto is to make it part of Dr. Kiltz’s keto ice cream. 

Scroll to the end for Dr. Kiltz’s heavy cream keto ice cream recipe! 

Carbs in Heavy Cream

1/2 cup Heavy Cream
Fat44 grams
Carbs3.5 grams
Protein3. 4 grams

Is Almond Milk Keto?

Yes, unsweetened ‘almond milk’ is technically a keto-friendly milk. In fact almond milk is mostly water.

Though it is important to note that there are many types of almond milk. Even some ‘unsweetened’ varieties contain fillers and binders that add to the carb count. And if you get into the sweetened and flavored varieties, the carb count spikes even higher. 

Here’s an example of the ingredients from the popular Silk brand Almond milk: (Filtered Water, Almonds), Cane Sugar, Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Sea Salt, Gellan Gum, Sunflower Lecithin, Locust Bean Gum, Ascorbic Acid (to protect freshness), Natural Flavor.

Sunflower lecithin is a vegetable oil, and vegetable oils are one of the unhealthiest foods on earth.

Carbs in Almond Milk

1 cup Unsweetened Almond Milk
Fat2.6 grams
Carbs1. 1 grams
Protein1.1 grams
Carbs in sweetened and flavored almond milk 
  • Sweetened almond milk: 93 calories, 16g carbohydrate
  • Vanilla almond milk: 80 calories, 14g carbohydrate
  • Unsweetened vanilla almond milk: 30 calories, 1g carbohydrate
  • Unsweetened chocolate almond milk: 51 calories, 3g carbohydrate

Coconut Milk on Keto?

Is coconut milk keto? Yes, but it’s complicated. 

There are two types of coconut milk: ‘Coconut milk beverage’ that you use like whole milk, and canned full-fat coconut milk that most people use to cook with. 

Full fat coconut milk can make a great keto snack when lavished over a small amount of low-carb keto fruit like berries. 

As far as non-dairy milk alternatives on keto are concerned, unsweetened coconut milk beverage is top of the list. It’s made from a low-toxin tropical fruit that’s high in fat, low in carbs, and low in protein. This last point matters since it’s possible to consume an overabundance of protein on keto. 

However, like other milk alternatives, coconut milk beverage usually contains sunflower lecithin, a highly-processed vegetable oil fat high in inflammatory omega-6 fatty acids [2]. 

Carbs in Coconut Milk (Beverage and Canned Full-Fat) 

1 cup Unsweetened Coconut Milk Beverage
Fat4.5 grams
Carbs1 gram
Protein0 grams


1 Cup Full Fat Coconut Milk
Fat48 grams
Carbs6.4 grams
Protein4.6 grams

Oat Milk on Keto? 

Oats are a high-carb grain, so it’s no surprise that oat milk is not keto-friendly. 

1 cup of the popular Oatley brand oat milk has 16 grams of carbs. 

Oats also contain a plant toxin called phytic acid. This antinutrient can impair the absorption of iron, zinc, and calcium while blocking digestive enzymes [3]. 

Carbs in Oatmilk

1 Cup Oatley Oat Milk
Fat1 gram
Carbs16 grams

Avoid These Types of Milk on Keto

Here’s a rundown of milk to avoid on keto. 

  • Cow’s milk. Even whole cow’s milk is high in the dairy sugar lactose. Fresh, evaporated, homogenized, and raw cow’s milk are all high in carbs. Whole and raw milk contain 12 grams of carbs per cup [4]
  • Goat’s milk. Though its an A2 dairy milk that’s more tolerable than A1 dairy for many people, it’s still too high in carbs to be keto-friendly. One cup contains 11 grams of carbs [5]
  • Oat milk.  Made from oats, which are a high-carb grain. Oats also contain a potentially harmful plant toxin called phytic acid. Oatmilk has around 17 grams of carb per cup [5]  
  • Rice milk. Rice is another high-carb grain. Rice milk is one of the sweetest milks, with one cup containing 21 grams of carbs [6] 
  • Condensed milk is loaded with added sugars. One cup (240 mL) contains a ridiculous 165 grams of net carbs, mostly in the form of refined cane sugar [7] 
  • Soy milk. Though unsweetened soy milk contains only 3 grams of carbs per cut, its also high in plant toxins called phytohormones that can negatively affect reproduction and endocrine function [7]

List of Keto-Friendly Milk

These types of milk are generally keto-friendly. However, the carb content in milk can vary greatly between brands. Even if the kind of milk you buy is on this list, it’s worth checking the carb content on the label. 

Some keto-friendly milks include:

  • Heavy cream. Though not officially a milk, it’s the best alternative in terms of fat content and is extremely delicious in coffee and match lattes.  Heavy cream on keto contains only 1 gram of net carbs per ounce [8] 
  • Half-and-half is another keto-friendly alternative to cow’s milk. It contributes only 1 gram of carbs per ounce–though an 8 ounce cup means 8 grams of carbs, so half-and-half is best in small doses
  • Coconut milk is the best option for people avoiding dairy on keto. But it’s important to select low-carb brands. Unsweetened varieties can contain between 1-5 grams per 1 cup [9]
  • Almond milk is another keto-friendly alternative in its unsweetened variety. 1 cup of almond milk provides only 1 gram of carbs [10]
  • Macadamia nut milk is a keto-friendly nut milk with 5 grams of fat to only 1 gram of carbs per cup [11]. 
  • Flax milk is another lesser-known alternative milk that makes the keto-friendly cut. It’s also higher in omega-3 fatty acids than other alt milks and contains 1 gram of carbs per cup [12] 

Dr. Kiltz’s Keto Ice Cream Recipe with Heavy Cream 

Unlike most of the alternative milks listed above, Dr. Kiltz’s keto ice cream recipe has 5 simple, pronounceable ingredients.  

It’s free of additives like emulsifiers and gums and takes only 20-45 minutes to make. 

The little bit of sugar in there isn’t a big deal, contributing only 4.5 to 9 grams per ⅓ pint. 


  • 1 Pint of High-quality heavy cream (preferably grass-fed)
  • 1-2 TBSP of granulated pure cane sugar (13 grams of sugar per tablespoon) 
  • 1 Tablespoon pure vanilla extract (can use vanilla bean scraped as well)
  • 1 egg (organic preferred)
  • 1 tsp sea/Himalayan salt (optional but highly recommended) 

Follow the directions of your specific ice cream maker. 

Following along with Dr. Kiltz below: 

Though cow’s milk isn’t keto-friendly, there are numerous keto-friendly milk alternatives. 

The fattiest, most delicious, and only additive-free option is heavy whipping cream. 

Numerous other plant-based alternatives may meet keto macro standards, but they’re all highly processed industrial foods. Most contain plant toxins, emulsifiers, and processed vegetable fats. 

Stick with heavy cream and you’ll more than fulfill your keto-friendly milk desires. 

Finally, it’s worth noting that there are other ways to get your dairy fix on keto. Keto cheeses, keto yogurt, and butter are great whole food options. 


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What kind of milk to drink on a keto diet? How to replace cow’s milk with keto?

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Many people refuse cow’s milk due to some kind of diet or intolerance. Increasingly, however, non-allergic people are avoiding cow’s milk because they find out it’s unhealthy. Is it true? How to replace cow’s milk on a keto diet?

It is impossible to say unequivocally which milk will be better for a particular person. Much depends on the state of health, the presence of food allergies and diet. In any case, when choosing milk, be it cow or vegetable, read the labels carefully, as the composition can vary greatly depending on the manufacturer.

Below in the descriptions are the values ​​​​for one faceted glass or 250 milliliters.

Cow’s milk and cream

Source of calcium, protein, vitamin D, potassium. However, you should carefully read the labels and, if possible, choose milk that has environmental certifications. This is especially important for skimmed milk, as it often contains a lot of sugar, which is added to preserve flavor and aroma. Also, goat and cow milk are not recommended for the keto diet.

Why milk, sour cream and other dairy products are not allowed on keto

Lactose intolerance causes negative symptoms

People digest milk differently. Differences can be traced even on a global scale. If you look at the Scandinavians, for example, 90% of them have no problem digesting milk, while only 1% of the Chinese can say the same. On average, 25% of Europeans suffer from lactose intolerance. Current statistics.

It is also true that as we age, our ability to digest milk begins to decline (as early as after 5 years). That is, the older we get, the less we should drink milk.

Carbohydrates and sugars

Another issue related to the consumption of cow’s milk is of great importance on the keto diet. We are talking about a high content of carbohydrates and lactose – milk sugar. Drinking a glass of cow’s milk will give you up to 10g of carbs, which is half the recommended daily allowance on a keto diet. And lactose raises blood sugar levels and interferes with ketosis. Skimmed milk contains more lactose. Therefore, if you drink milk on keto, then only fatty.

  • Dairy products on keto. Is it possible or not?

Now stores offer customers a wide selection of cow’s milk of any fat content. For those on a keto diet, it is important that full-fat cow’s milk contains the highest amount of calories and fat. It is preferable to choose heavy cream.


  • calories: 160
  • carbohydrates: 10.5 g
  • protein: 9 g
  • fat: 9.5 g
  • calcium: 320 g


  • calories: 90
  • carbohydrates: 11.3 g
  • protein: 10 g
  • fat: 0.5 g
  • calcium: 330 g

How to replace cow’s milk on a keto diet

Fortunately, there are many options. Perhaps the only advantage cow’s milk has over alternatives is its affordability. Cow’s milk is much cheaper and can be found at any grocery store. However, plant replacements are worth looking for and paying more.

In addition, on a keto diet, milk is consumed quite economically due to restrictions on carbohydrates. Some even have enough liters for two weeks.

Keto soy milk

This milk contains more protein than most plant-based alternatives. It also contains a lot of vitamin B12, riboflavin and isoflavones.

When choosing soy milk for keto, pay attention to the sugar content. Choose one that has not been further sweetened. Soy and its preservatives are a common allergen among children and adults. This is also worth paying attention to when choosing the type of milk preferred for your diet.

  • calories: 166
  • carbohydrates: 9 g
  • protein: 8 g
  • fat: 11 g
  • calcium: 300 g

Keto coconut milk

Coconut milk is high in saturated fat compared to other cow’s milk alternatives and is usually high in calories. But not always. Calorie content and fat content depend on the amount of water.

keto coconut milk is one of the best options. The only downside is the lower calcium content. Although some manufacturers additionally enrich the drink with this trace element.

  • calories: 375
  • carbohydrates: 9 g
  • protein: 6 g
  • fat: 40 g
  • calcium: 0 g

Almond milk is the best choice

Almond milk is most commonly used on keto as an alternative to cow’s milk. It is rich in calcium and fat-soluble vitamins, mainly E and A. By the way, almond milk contains few calories and a good ratio of nutrients.

However, many people may not like the taste that is the least similar to cow’s milk.

  • calories: 80
  • carbohydrates: 8 g
  • protein: 1 g
  • fat: 4.6 g
  • calcium: 200 g

Oat milk – orphan limited

Rich source of fiber, vitamin E, folic acid and riboflavin. However, oat milk usually contains less calcium and protein than cow’s milk. It is a good alternative for people who are allergic to nuts and soy, but unfortunately it is not suitable for people who do not consume gluten.

Keto oat milk is not the best alternative. It has too many carbohydrates. If this is the only option, you should strictly limit the amount and be careful when counting carbohydrates.

  • calories: 130
  • carbohydrates: 16
  • protein: 5.3 g
  • fat: 4. 6 g
  • calcium: 0 g

Milk on the keto diet: secrets, facts and misconceptions


  • 1 Milk on the keto diet: myths and reality
    • 1.1 Milk on the keto diet
    • 1.2 What is the keto diet?
    • 1.3 Why should you consume milk on a keto diet?
    • 1.4 Milk on the keto diet: secrets, facts and misconceptions
      • 1.4.1 What types of milk can you drink on the keto diet?
    • 1.5 Vitamins and trace elements in milk for keto diet
    • 1.6 How to use milk for weight loss on keto diet?
      • 1.6.1 Choose low carbohydrate milk
      • 1.6.2 Use milk in moderation
      • 1.6.3 Try alternative milks
      • 1.6.4 Avoid adding sugar to milk drinks
    • 1.7 Rules for using milk on a keto diet
        9003 8 1.7.1 Choice of dairy products
      • 1.7.2 Quantity limits
      • 1.7.3 Timing of consumption
      • 1.7.4 Dairy alternatives
    • 1. 8 Keto milk: secrets, facts and misconceptions
      • 1.8.1 Can I drink milk on a keto diet if I am lactose intolerant?
    • 1.9 Can you drink milk on a keto diet if you are a vegan?
    • 1.10 Does the quality of milk on a keto diet affect diet success?
    • 1.11 Milk on the keto diet: secrets, facts and misconceptions
      • 1.11.1 #10. Can you drink milk on a keto diet if you are pregnant or breastfeeding?
    • 1.12 Facts and misconceptions about milk on the keto diet
    • 1.13 Contraindications to milk on the keto diet
      • 1.13.1 Lactose intolerance
      • 1.13.2 Milk allergy
      • 1.13.3 High blood sugar
      • 1.13.4 High cholesterol
    • 1.13.4 14 How to choose a quality milk for a keto diet?
      • 1.14.1 1. Pay attention to the origin of milk
      • 1.14.2 2. Look at the fat content of milk
      • 1.14.3 3. Check milk composition and additional ingredients
      • 1.14. 4 4. Buy fresh milk
      • 1.14.5 5. Choose Lactose-Free Milk
    • 1.15 Keto Dairy Recipes
      • 1.15.1 Keto Omelet
      • 1.15.2 Keto Cheese Casserole
      • 1.15.3 Keto cocktail with milk
    • 1.16 Applications and resources for keeping track of milk consumption on a keto diet
      • 1.16.1 Applications:
      • 1.16.2 Resources:
      • 1.16.3 Conclusion:
      • 90 042

      • 1.17 Resume
      • 1.18 Related videos :
      • 1.19 Q&A:
          • Can milk be consumed on a keto diet?
          • What is the best milk to choose on a keto diet?
          • Can I drink coffee with milk on a keto diet?
          • How can increasing insulin levels affect ketosis?
          • Which milk alternatives can be used on a keto diet?
          • If you drink milk on a keto diet, can you eat more carbohydrates?
          • Can I use cream instead of milk on a keto diet?
          • 1. 19.0.8 Can milk be added to meals on a keto diet?

    Learn all about how dairy products on the keto diet affect your health. Find out which types of milk, yogurt, and cottage cheese are best for the keto diet, and how to control your carb intake when eating dairy products.

    Many people following the keto diet limit their intake of dairy products due to their carbohydrate content. However, not all dairy products are the same, and some of them may even help you achieve your desired results. In this article, we’ll talk about the benefits of dairy on the keto diet and give you tips on how to incorporate it into your diet without breaking the diet.

    The keto diet is based on reducing carbohydrate intake and increasing the percentage of fat in the diet. Therefore, many people following this diet exclude dairy products from their diet, as milk and yogurt contain carbohydrates in the form of lactose.

    It is important to understand that it all depends on your individual specific diet and that it is best to consult your doctor or dietitian if you have any questions or doubts.

    Keto milk

    Many beginners of the keto diet are wondering: is it possible to consume milk on a keto diet? The answer to this question is not as simple as it might seem at first glance. Due to the high content of sugars and carbohydrates in regular milk, it is not recommended for the keto diet. However, there are alternatives that can be included in the keto diet and control the amount of carbohydrates.

    Another choice for a keto diet might be almond milk, which is a near-carb-free option. Almond milk is rich in vitamins E and K, calcium, magnesium, and zinc, making it an excellent choice for strengthening skeletal tissue and immune system health.

    But don’t forget that any milk is considered an additional source of calories and can have an impact on overall food intake on a keto diet. Therefore, it is important to measure the amount of milk consumed so as not to interrupt the animal’s state of ketosis.

    In summary, consuming milk on a keto diet is possible if you choose the right option that contains the minimum amount of carbohydrates and takes into account the number of calories consumed when using it.

    What is the keto diet?

    The keto diet is a diet that is high in fat and very low in carbohydrates. The main idea is to force the body to rebuild its metabolism and start using fats as the main source of energy.

    In general, the keto diet is one of the most popular weight loss methods, as it allows you to reduce calorie intake without feeling hungry and improve metabolism. However, if desired, you can regularly include foods such as milk in the diet and get all the necessary vitamins and minerals.

    Why should you consume milk on a keto diet?

    Milk is a valuable source of protein, calcium, and other nutrients that are essential to maintaining health on a keto diet. Protein helps maintain muscle mass and keep the body in a state of ketosis. Calcium, on the other hand, may prevent the development of osteoporosis, which often occurs in people who limit their intake of dairy products.

    In addition, milk is an excellent source of fatty acids that help lower blood cholesterol and improve heart and digestive health. It’s important to note that on a keto diet where fat is the main source of energy, milk can be an additional source of fatty acids needed to maintain ketosis and improve overall health.

    Despite a number of useful properties, not all types of dairy products are suitable for a keto diet. Liquid milk can be high in lactose, a milk sugar that can raise blood glucose levels. However, some milk-based products, such as cottage cheese, kefir, and yogurt, are low in lactose and may be beneficial for a keto diet.

    • Conclusion: Eating milk on a keto diet can provide beneficial micronutrients and fatty acids necessary for a successful diet. It is important to avoid lactose-rich foods and opt for more appropriate milk-based options such as cottage cheese, kefir, and yogurt.

    Milk on the keto diet: secrets, facts and misconceptions

    What types of milk can you drink on the keto diet?

    The keto diet involves eating foods rich in fat and protein, but low in carbohydrates. This means that high-carbohydrate dairy products should be eliminated from the diet. However, not all dairy products are off limits on the keto diet.

    Some milks, such as skim milk or cream, may contain fewer carbohydrates and can be used in small amounts on a keto diet. You can also use coconut milk, which is low in carbs and a good source of fat.

    Other alternatives are lactose-free milk, which has fewer carbohydrates, and a dairy product known as kefir. Kefir is a rich source of probiotics and also contains fewer carbohydrates compared to milk.

    When choosing dairy products on a keto diet, you need to pay attention to the carbohydrate content. It is important to use dairy products that are low in carbs to stay in ketosis and continue to benefit from the diet.

    Vitamins and trace elements in milk for a keto diet

    Milk, like other dairy products, contains important vitamins and trace elements for the body. However, on a keto diet, milk should be limited in consumption due to its high carbohydrate content. At the same time, with moderate consumption, keto milk can be a source of the following vitamins and minerals:

    1. Calcium is an important trace element for bones and teeth. One glass of milk contains about 300 mg of calcium.
    2. Vitamin D – necessary for the absorption of calcium by the body. Milk may be one source of vitamin D.
    3. Proteins – Essential for muscle growth and repair. One glass of milk contains about 8 grams of protein.
    4. Vitamin B12 – Essential for healthy nervous system function and red blood cell formation. Milk can be a source of vitamin B12.
    5. Potassium – necessary for the nutrition and health of body cells. One glass of milk contains about 300 mg of potassium.

    However, it is important to consider that milk also contains carbohydrates, including lactose, which can disrupt ketosis on a keto diet. Therefore, if you are consuming milk on a keto diet, you need to consider its carbohydrate content and control your intake to stay in a state of ketosis.

    How to use milk on a keto diet for weight loss?

    Choose low carb milk

    If you’re watching your carbohydrate levels in your diet, choose dairy products with less than 5 grams of carbs per 100 grams of product. Milks such as coconut or almond milk are often low in carbohydrates.

    Use milk in moderation

    Milk can be high in fat and calories so it is important to use it in moderation. Try adding milk to smoothies or cereals to enjoy the flavor without adding too much calories to your meal.

    Try Alternative Milks

    If you’re lactose intolerant or watching your fat levels, try alternative milks such as coconut, nut, soy or plant-based. These types of milk may be lower in fat and calories, which will help you stay on a keto diet.

    Avoid added sugar in milk drinks

    Many store-bought milk drinks may contain added sugar, making it difficult to lose weight on a keto diet. Avoid these foods and add natural sweeteners such as stevia or erythritol to dairy drinks.

    • Use low carbohydrate milk
    • Use milk in moderation
    • Try alternative milks
    • Avoid added sugar in dairy drinks

    Keto Dairy Rules

    Choosing Dairy Products

    When choosing dairy products on a keto diet, you need to pay attention to their carbohydrate and fat content. High-fat, low-carb foods such as butter, cream, coconut milk, and plain natural yogurt are the best choices.

    Quantity limit

    Dairy products can have a high calorie content, so you need to control the amount of food consumed. It is recommended to limit the amount of milk to 50 grams per day.

    Time of consumption

    Dairy products should be consumed in the morning to give the body time to use the received carbohydrates and fats. It is also not recommended to consume milk immediately before bedtime, as this can lead to a metabolic disorder and an increase in the accumulation of fats in the body.

    Dairy Alternatives

    For non-dairy keto dieters, alternatives exist such as coconut oil, almond milk, soy products, and other sources of fat and protein. However, keep in mind that alternative foods can also be high in calories and carbohydrates, so you need to carefully study their properties and relative benefits when used on a keto diet.

    Milk on a keto diet: secrets, facts and misconceptions

    Is it possible to drink milk on a keto diet if you are lactose intolerant?

    The keto diet involves limiting carbohydrate intake and increasing the amount of fat and protein in the diet. Many foods, including dairy, contain carbohydrates, which is why many dieters wonder if they can drink milk.

    If you are lactose intolerant, milk can cause discomfort and unwanted symptoms such as bloating, gas, and diarrhea. However, there are low-lactose dairy products that may be suitable for such cases. For example, low-lactose milk contains less lactose than regular milk, making it more tolerable.

    Some people with lactose intolerance can drink milk in moderation and without unpleasant consequences. However, if you suspect lactose intolerance, it’s best to see a doctor and get the appropriate tests done.

    Can you drink milk on a keto diet if you are a vegan?

    If you are a vegan and follow a keto diet, you can use plant-based alternatives such as coconut milk, almond milk, hemp milk, nut milk, and many more instead of regular milk.

    It is important to note that some plant-based milk drinks contain added sugar or other high-calorie ingredients, so the label and ingredient list should be taken into account when choosing.

    If you want a higher protein content in your plant-based milk, you can try adding powder from legumes such as soy protein or pea protein. It can also help you reach your macronutrient requirements on a keto diet.

    Finally, if you still prefer regular milk, you can try the lactose-free version, which is lower in carbs, or use it in moderation to help you stay on the keto diet. However, in any case, you need to watch your carbohydrate intake and stick to your keto diet plan.

    Does the quality of milk on a keto diet affect the success of the diet?

    The keto diet is a diet based on high fat and low carbohydrate intake. Milk, like any other product, is banned in the first phase of this diet. However, the second phase involves a small amount of dairy products such as cream and low-carb yogurt.

    Milk quality can influence the success of the keto diet. Some dairy products may contain additional additives, artificial flavors, and preservatives that can interfere with the ketosis process. Quality milk should contain natural ingredients without unnecessary additives.

    However, an important factor for the success of the keto diet is the ratio of macronutrients in the product. Good quality milk should have a high fat content and a low carbohydrate index. Thus, foods that are lower in carbs and higher in fat may be more effective for those following the keto diet.

    • Conclusion: The quality of milk can affect the success of the keto diet. A good choice is natural, high-fat, low-carb dairy products that do not contain the need for additives.

    Keto Milk: Secrets, Facts and Misconceptions


    Can you drink milk on a keto diet if you are pregnant or breastfeeding?

    Pregnancy and breastfeeding are special times when a woman must be very careful about her diet. The keto diet is safe for the expectant mother and her baby, but you need to take into account the peculiarities of the keto diet.

    Milk is a source of calcium, vitamin D and other important nutrients that are necessary for the health of a growing child and expectant mother. However, many types of dairy products contain sugar, which can interfere with fat metabolism on a keto diet.

    If you are pregnant or breastfeeding and want to drink milk, choose low-calorie dairy products such as coconut or almond milk. Pay attention to the carbohydrate content of the product and choose according to your individual needs.

    If you are not sure which to choose, consult your doctor or nutritionist to choose the dairy product that is best for you and your growing baby.

    Facts and misconceptions about dairy on the keto diet

    Dairy is often considered one of the forbidden foods on the keto diet, but it’s actually not that simple.

    • Fact: Drinking milk is high in calories and high in carbs, but certain types of milk may be consumed on a keto diet. For example, coconut milk or almond milk is healthy and allowed.
    • Misconception: Milk is strictly forbidden on the keto diet. However, if you consume milk that is low in fat and carbohydrates, such as plant-based dairy products, then it is perfectly possible to include them in the diet.
    • Fact: Dairy products contain vitamins and minerals that are essential for health. However, even if you consume them, do not forget that dairy products also contain a lot of saturated fats. There are other sources of vitamins and minerals, such as green vegetables and nuts.
    • Misconception: Dairy products are not an essential part of the diet, even on a keto diet. It all depends on factors such as individual preferences, health status and overall diet.

    In summary, eating dairy on a keto diet may be possible, but you should be smart about it and consider all your options.

    Contraindications to the consumption of milk on a keto diet

    Lactose intolerance

    Milk contains lactose, a milk sugar, and if you have lactose intolerance, drinking milk can lead to unpleasant symptoms such as bloating, diarrhea and gas. There are dairy alternatives, such as milk protein, which is lactose-free.

    Milk Allergy

    If you are allergic to milk or dairy products, eating milk can cause an allergic reaction that can be serious and even dangerous to your health. See your doctor or dietitian for alternative sources of protein and fat on the keto diet.

    High blood sugar

    Milk contains small amounts of carbohydrates that can increase blood sugar levels. This can interfere with achieving and maintaining a state of ketosis, which is the main goal of the keto diet. If you have high blood sugar, check with your doctor to make sure the keto diet is safe for you.

    High cholesterol

    Milk contains saturated fats, which can increase blood cholesterol levels. If you have high cholesterol, eating milk can be harmful to your health. Check with your doctor to determine if the keto diet is right for you and what liquid foods can replace milk on the keto diet.

    • Lactose intolerance;
    • Milk allergy;
    • High blood sugar;
    • High cholesterol.

    How to choose a quality milk for a keto diet?

    1. Pay attention to the origin of milk

    The quality of milk depends on how the animals are fed and cared for. The best milk for a keto diet is to choose milk from cows fed exclusively on grass and organic products, without the use of hormones and antibiotics. Such milk is often called “amateur” and contains more nutrients.

    2. Look at the fat content of milk

    Full fat milk is an ideal choice for a keto diet, as a low-carb diet requires an increase in fat intake. Therefore, choose milk with a fat content of 2.5% or more.

    3. Check milk composition and additional ingredients

    Read the label carefully and choose milk without artificial additives or preservatives. If you’re looking for organic milk, make sure the label is right.

    4. Buy fresh milk

    Fresh milk is better than sour cream and will radically change the taste of your dish. Therefore, you need to buy milk only with a shelf life of no more than 5 days.

    5. Choose lactose-free milk

    If you are lactose intolerant, look for lactose-free milk, as lactose contains carbohydrates and can add calories to your diet. A large amount of lactose-free milk is already available on the market, which is suitable for a keto diet.

    Keto milk recipes

    Keto omelet

    Keto omelet requires 2 eggs, 50 ml milk, 1 tablespoon olive oil, salt and pepper to taste. Crack eggs into a bowl and add milk. Beat the mixture until smooth. Heat a frying pan with olive oil, pour in the mixture and wait until the omelet is cooked on one side. Turn the omelet on the other side and do not fry for a long time so that it does not dry out. Add salt and pepper to taste.

    Keto Cottage Cheese Casserole

    To make Keto Cottage Cheese Casserole, you need 200 g cottage cheese, 50 ml milk, 2 eggs, 1 tablespoon stevia, 1/4 teaspoon vanilla extract. Mix all ingredients in a blender until smooth. Pour the mixture into a mold with a diameter of 15-20 cm. Bake in a preheated oven at 180 degrees for 30 minutes. Ready casserole can be decorated with fresh berries or fruits.

    Keto Milk Shake

    Keto Milk Shake is made with 50ml milk, 1/2 cup frozen berries, 1 tablespoon flaxseed meal, 1 tablespoon honey or coconut syrup. Mix all ingredients in a blender until smooth. Pour into glasses and garnish with fresh berries or mint leaves.

    • Tip: If you are on a keto diet, you can use natural white stevia instead of honey, this will not affect the taste of the drink, but will make it less caloric.

    Keto Dairy Tracking Apps and Resources


    There are many apps that can help you track your keto dairy intake and consumption. One of the most popular is MyFitnessPal, which allows you to enter foods and track the amount of protein, fat and carbohydrates consumed.

    Another interesting application is Carb Manager. It allows you to determine the amount of net carbohydrates, which is very important for a keto diet, as well as add your own recipes and products.


    Some resources can also help you track your dairy consumption on a keto diet. For example, FatSecret offers a food database and allows you to track calories, proteins, fats and carbohydrates, which is especially useful for a keto diet.

    Another good resource is FreeDieting. Not only does it allow you to search the food database and track your nutrient intake, it also offers a meal planner and a macronutrient calculator.


    Keeping track of your dairy intake on a keto diet is an important step in helping you achieve your desired results. The use of applications and resources makes this process easier and more efficient.


    Milk on a keto diet can be included in the diet in a limited amount, as many types contain carbohydrates and sugar, which can violate the principles of the diet. However, there are alternatives, such as nut milk and coconut milk, that fit the requirements of the keto diet.

    It is important to remember that on a keto diet, it is recommended to consume the maximum amount of fat and the minimum amount of carbohydrates. In this regard, it is better to choose full fat when choosing dairy products, as they contain a higher amount of fat and less carbohydrates.

    Some people may have allergic reactions to dairy products. In this case, it is recommended to look for alternatives based on nuts, soy, plant-based milks, and other sources of fats and proteins that are consistent with the principles of the keto diet.

    Finally, it is important to consider individual needs and preferences. If dairy products are included in the diet, then it is better to give preference to high-quality, natural products and limit their amount so as not to disturb the balance of macronutrients on a keto diet.

    Related videos:


    Is milk possible on a keto diet?

    Yes, you can, but you need to choose a milk that is low in carbohydrates and fats. It is best to use coconut milk or almond milk. However, it is worth remembering that milk protein can cause a sharp increase in insulin levels, which can make the process of ketosis difficult.

    What is the best milk to choose on a keto diet?

    On a keto diet, it is recommended to choose milk that is low in carbohydrates and fats. The best options are coconut milk and almond milk. They are lower in carbs and fat than regular milk and can help you stay in ketosis.

    Is it possible to drink coffee with milk on a keto diet?

    You can, but you need to take into account the amount of carbohydrates and fats consumed. A cup of coffee with milk can contain a significant amount of carbohydrates and fats, which can disrupt ketosis. If you drink coffee with milk, then make sure you use milk that is low in carbohydrates and fats, and clearly know how much carbohydrates you are consuming.

    How can increasing insulin levels affect ketosis?

    Increasing insulin levels can stop the process of ketosis, as it is a hormone that tells the body to use glucose for energy rather than fat. If the level of insulin rises sharply, then the transition to fat residues may be disrupted. Therefore, it is important to choose foods with a low glycemic index and include them in your diet.

    What milk alternatives can be used on a keto diet?

    Many dairy alternatives can be used on the keto diet. For example, coconut milk, almond milk, soy milk, cashew milk or sesame milk. All of these are lower in carbs and fat than regular milk and can help you stay in ketosis.

    If you drink milk on a keto diet, can you eat more carbohydrates?

    No, on a keto diet, you need to limit the amount of carbohydrates, whether you drink milk or not.