Is Milk Low-Carb? Carbs in Milk and Keto Alternatives

Regular cow’s milk isn’t considered very keto-friendly due to its higher carb count. Oat milk, rice milk, goat’s milk, and any milk product with flavorings or added sugars aren’t great for keto dieters, either.

That doesn’t mean you need to give up milk completely to avoid getting kicked out of ketosis. You may still be able to drink milk if you monitor the rest of your daily carbohydrates closely. The key is to watch the type of milk you consume, your serving sizes, and your intake of other foods.  

The Amount of Carbs in Milk

The carbs in a glass of milk depend on the glass and the milk. One cup of unsweetened whole cow’s milk has about 12 grams of total carbohydrates. Reduced-fat milk or nonfat milk options can have up to an additional gram of carbs per serving, so they aren’t any better for you than full-fat.

The distinction between total carbs and net carbs in milk — those are what you’re left with after subtracting fiber and sugar alcohols — doesn’t matter here. Regular milk has no fiber. 

Note that some plant milks are fortified with fiber, which reduces the number of net carbs in a serving. That’s helpful when you’re trying to enjoy the benefits of fiber in your diet while still following a low-carbohydrate diet.

Drinking Milk on Keto

Milk is an excellent source of calcium, vitamin D, potassium, magnesium, phosphorus, and amino acids. (1) If you enjoy drinking milk or like the sound of those health benefits, you don’t have to skip it altogether on keto as long as you track your carb consumption from other dietary choices. 

For example, let’s say you’re craving unsweetened cow’s milk. Given that one cup of cow’s milk has 12 grams of carbs, make sure you don’t exceed one cup. This will leave you with 38 grams of carbs for your goal that day, which can be met with non-starchy veggies and fruits.

Most of the time, you should try to consume types of milk with the fewest possible carbs per serving. That way, you’ll be able to have more than one serving and remain in ketosis.

The type of keto diet you follow can lead to some variations in what you consume. The TKD (Targeted Keto Diet) and CKD (Cyclical Keto Diet) allow for more carbohydrates at certain times to support times of greater physical activity.

The TKD allows you to consume up to 50 grams of carbs before or after exercising, while the CKD permits a higher carb intake up to 2 days a week. You can adjust your milk consumption with that in mind. 

Types of Milk to Avoid

When evaluating milk for a low-carb diet, start with the nutrition facts. From there, do some mental math about how that milk could factor into your daily carb limit. 

Avoid skim milk or low-fat options that are often loaded with added sugars or sweeteners that can dramatically increase the carbs per serving. Highly processed, sweetened milk can mess with ketosis and your blood glucose levels. (2)

These milks contain the highest number of carbs per serving:

• Cow’s milk: Unsweetened cow’s milk can be an option occasionally, especially if you’re on a type of keto that calls for more carbs. One cup contains 12 grams of net carbs.
• Goat’s milk: Like cow’s milk, you need to watch your carb intake if you choose to consume goat milk. One cup contains 11 grams of net carbs.
• Chocolate milk: Traditional chocolate milk is sweetened with sugar and may contain other ingredients that promote weight gain. One cup contains 24 grams of net carbs.
• Condensed milk: Used in baking cookies and desserts, condensed milk is certainly not keto-friendly. One cup contains 166 grams of net carbs.
• Oat milk: Oat milk comes from rolled oats and water. One cup contains 17 grams of net carbs.
• Rice milk: Although it’s dairy-free and suitable for people with nut allergies, it has a high carb content. One cup contains 21 grams of net carbs.

Best Milks to Have

Many plant-based milks are keto-friendly. The best milk for keto weight loss depends on your preferences, but almond milk is the most popular in the keto community. Let’s take a look at the best kinds of milk to try on keto:

• Heavy cream: Also called whipping cream, heavy cream is high in fat and can be used in sweet or savory dishes. One-half cup contains 3 grams of net carbs.
• Coconut milk: If you love the taste of coconut, keto-friendly coconut milk can be a healthy milk substitute. One cup contains 1 gram of net carbs.
• Almond milk: Made from almonds blended with water, almond milk is low in calories and is a good source of vitamins and minerals. (3) One cup contains 2 grams of net carbs.
• Pistachio milk: Although it can be expensive, pistachio has a smooth and rich taste that many enjoy. One cup contains 2 grams of net carbs.
• Cashew milk: This is another nut milk that can offer a variety of nutrients, such as vitamin D and calcium. One cup contains 1 gram of net carbs.
• Macadamia milk: The high amount of monounsaturated fats in this milk helps with weight loss and reduces the risk of heart disease. (4) One cup contains zero net carbs.
• Pea milk: This carb-free milk tastes nutty and creamy, but beware of products that contain sunflower oil and added sugars. One cup contains 0 grams of net carbs.
• Soy milk: While not everyone loves its taste, fortified options can come with a boost of vitamin A and D. One cup of unsweetened soy milk contains just 3 grams of net carbs.
• Hemp milk: Boasting an earthy and creamy consistency, hemp milk can be a wonderful addition to your coffee and smoothies. One cup contains 1 gram of net carbs.

How Milk Compares to Other Forms of Dairy

Cow’s milk is on the higher-carb end of the dairy spectrum, making it less ideal for keto compared to other dairy options. You can certainly watch your carb content after having your serving of milk, but if it’s dairy you’re craving, you have better options.

Organic, grass-fed butter is at the top of our list for its nutritional value. A single tablespoon has 12 grams of fat, including several different types of fatty acids, and zero carbs. (5)

Plain Greek yogurt is much lower in saturated fat for those worried about overconsumption and obesity risk, with the added bonus of over 15 grams of protein per serving.

Ghee, kefir, and sour cream are all great options with minimal carbs. You can even eat cheese on keto. Aged hard cheeses and whole-fat mozzarella are good choices for those counting their carbs. Cottage cheese and cream cheese can add creaminess to a recipe without dairy milk.

Not all dairy has to be eaten in small quantities. As with any food or drink on keto, it depends on the grams of carbohydrates in each serving. Focus on low-carb dairy options with a higher fat content to support ketosis and make it easier to meet your daily goals.

That all said, none of this matters if you’re dealing with lactose intolerance. That’s where your body has an inability to digest lactose, the sugar in milk and dairy products, due to low levels of the enzyme lactase. (6)

Symptoms are uncomfortable, even painful, and the best remedy outside of supplements that artificially boost the enzyme you lack is to go lactose-free and avoid dairy. Yes, even ice cream. If you’re worried you’re dealing with food sensitivities, talk to a nutritionist or dietitian. 

Some studies show that whey proteins in milk may also reduce insulin sensitivity, especially in women. (7) If you’re noticing changes in your weight or blood sugar levels, talk to your healthcare provider about dietary changes that can help you manage those symptoms.

The Bottom Line

You can drink milk on a ketogenic diet, but it’s much easier to stick to your daily carb limits if you explore milk alternatives that are more keto-friendly. The best options are high-fat with the fewest carbs per serving. 

For help with tracking macros, our free Keto Calculator helps you find the exact amount of carbs, fat, and protein you need to reach your goals on the keto diet.