Evaporated milk is easy to overdo on keto. It’s concentrated milk at about ~10g net carbs per 100g, so even small pours add up. A 2 Tbsp (≈30g) splash is roughly ~3g net carbs. For a more keto-friendly swap, use heavy cream diluted with water.
Evaporated milk is basically milk with water removed—more lactose per spoon.
Small amounts can fit keto, but it’s a “measure it” ingredient (tablespoons, not cups).
For keto recipes, heavy cream + water usually gives similar creaminess with fewer carbs.
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1 Tbsp (≈15g) | ~1.5g | ~1.5g | ~20 | A small splash in coffee/recipes may fit, but track it. |
| 2 Tbsp (≈30g) | ~3g | ~3g | ~40 | Common recipe amount—already meaningful carbs on strict keto. |
| 1/4 cup (≈60g) | ~6g | ~6g | ~80 | Can fit only if the rest of the day is very low carb. |
| 100g (reference) | 10g | 10g | 134 | Reference values for easy comparison. |
Mix heavy cream with water (about 1:1) to mimic the texture with fewer carbs.
For keto soups, replace evaporated milk with heavy cream or coconut milk and thicken with blended cauliflower.
If you use it in coffee, measure 1 Tbsp and count ~1.5g net carbs.
Instead of evaporated milk + flour, reduce heavy cream with butter and spices for a keto sauce.
Only in small measured amounts. Evaporated milk is about 10g net carbs per 100g, so a 2 Tbsp serving is roughly ~3g net carbs. That’s workable for some people, but easy to overdo.
No. Evaporated milk is unsweetened concentrated milk. Sweetened condensed milk has a large amount of added sugar and is far higher in carbs.
Heavy cream diluted with water is usually the best swap. It delivers creaminess with fewer carbs than evaporated milk.
You can, but measure it. A tablespoon is around ~1.5g net carbs. Heavy cream is typically a better keto coffee add-in.
It can if you use enough. Because carbs are concentrated, larger servings can quickly push you over your daily carb limit.