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.
YOUR PORTION
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
4.7gnet carbs in your portion
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 100 g (as listed by source)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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.