KETO VERDICTYES
Unsweetened pea milk is keto-friendly: ~0.5g net carbs per 100ml with a solid protein hit. Great in coffee, smoothies, and baking—just choose unsweetened, minimal-additive brands.
Is Pea Milk (Unsweetened) Keto?
Other
Unsweetened pea milk is keto-friendly: ~0.5g net carbs per 100ml with a solid protein hit. Great in coffee, smoothies, and baking—just choose unsweetened, minimal-additive brands.
- Net carbs (100g)0.5g
- Protein (100g)3.6g
- Fat (100g)2g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.5g
Total Carbs
0.5g
Fiber
0g
Protein
3.6g
Fat
2g
Calories
42
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low carbs: ~0.5g net per 100ml fits strict keto macros
- Higher protein than most plant milks (~3.6g/100ml) to support lean mass
- Near-complete amino profile (lower in methionine)—pair with eggs/dairy/nuts for balance
- Versatile base for coffee, shakes, and cooking
- Sustainable choice relative to many dairy/plant options
- Good macro balance vs. oat/rice milks which are higher in carbs
HEALTH BENEFITS
- Plant protein supports satiety and muscle maintenance
- Often fortified with calcium, vitamin D (and sometimes B12)—check labels
- Dairy-free and lactose-free option for those with intolerance
- Typically low in saturated fat for a heart-conscious fat profile
- May provide non-heme iron (brand-dependent fortification)
- Smooth texture can improve acceptance of higher-protein shakes
PREPARATION SUGGESTIONS
PROTEIN MILK
Use as your default milk to add extra protein on keto.
COFFEE ADDITION
Steam or froth into black-coffee or espresso for a creamy, low-carb latte.
SMOOTHIES
Blend with mct-oil, chia-seeds, and whey-protein for a satiating shake.
COOKING
Swap 1:1 for dairy milk in savory keto recipes and sauces.
BAKING
Substitute 1:1 in keto pancakes, muffins, and breads.
STRAIGHT
Chill and enjoy as a convenient, low-carb protein beverage.
WHERE TO BUY
As an Amazon Associate, KetoLens earns from qualifying purchases. We only recommend products we've researched — recommendations never affect our keto verdicts.
Ripple Foods Ripple Unsweetened Original Plant-Based Pea Milk, 48 oz
Ripple's unsweetened pea milk delivers 8g of protein per serving with only 1g net carb and zero added sugar, making it one of the few plant milks that fits keto macros without sacrificing the creamy texture and calcium content dairy drinkers expect.
SPROUD Dairy Free Milk, Unsweetened Flavor, Vegan Pea Protein Milk, Shelf Stable Non-GMO, 1 Liter (Pack of 6)
Sproud's unsweetened pea milk is Sugarwise-certified sugar-free with 0g net carbs and 4g protein per 240ml serving, and unlike Ripple's refrigerated carton it comes shelf-stable in a 6-pack of 1-liter bottles, making it a better pick for pantry stocking, bulk buying, or anyone without extra fridge space.