2% milk can fit into a keto diet in very small portions, but it’s easy to overconsume carbs from lactose. At ~4.7g net carbs per 100g, keep it to splashes in coffee or measured recipe uses—don’t drink it by the glass on strict keto.
2% milk can fit into a keto diet in very small portions, but it’s easy to overconsume carbs from lactose. At ~4.7g net carbs per 100g, keep it to splashes in coffee or measured recipe uses—don’t drink it by the glass on strict keto.
Per 100g (raw)
Source: USDA FoodData Central
Add a splash to coffee or espresso for creaminess without a major carb hit.
Use small amounts to enrich soups or pan sauces—measure to stay on target.
Blend a little with protein powder, nut butter, and ice; consider mixing with unsweetened almond milk to reduce carbs.
Whisk 1–2 tbsp into eggs for a softer curd while keeping carbs modest.
Combine with eggs and low-carb sweetener for a classic custard—portion carefully.
Simmer lightly with cheddar or mozzarella for a quick creamy sauce.