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.