Dried milk powder is one to avoid on keto—about ~52g net carbs per 100g (roughly 12g in just 3 tbsp). Around half its weight is carbohydrate (lactose), so even small amounts blow your daily budget. Reserve it for off-plan recipes and track precisely if you must use any.
Dried milk powder is one to avoid on keto—about ~52g net carbs per 100g (roughly 12g in just 3 tbsp). Around half its weight is carbohydrate (lactose), so even small amounts blow your daily budget. Reserve it for off-plan recipes and track precisely if you must use any.
Per 100g (raw)
Source: Nutritional databases and food labels
Use only 1–2 Tbsp in specialty keto bakes where milk flavor is essential; account for ~4–8g carbs per recipe.
Whisk 1 Tbsp into hot broth/sauce for dairy notes; track carbs precisely.
Reserve for off-plan days or non-keto recipes.
Reconstitute sparingly with water only when no other dairy is available and carbs can be managed.
Best for smoothies/desserts where carbs aren’t restricted.