KETO VERDICTYES
Unsweetened pea milk is excellent for keto with ~0.5g net carbs per 100g and solid protein. It’s one of the best low-carb dairy alternatives—just choose unsweetened, clean-label versions (some brands add oils/gums).
Is Pea Milk (Unsweetened) Keto?
Milk & Cream
Unsweetened pea milk is excellent for keto with ~0.5g net carbs per 100g and solid protein. It’s one of the best low-carb dairy alternatives—just choose unsweetened, clean-label versions (some brands add oils/gums).
- Net carbs (100g)0.5g
- Protein (100g)3.6g
- Fat (100g)1.8g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
0.5g
Total Carbs
0.5g
Fiber
0g
Protein
3.6g
Fat
1.8g
Calories
34
Source: Nutritional databases and food labels
WHY IT'S KETO-FRIENDLY
- Extremely low net carbs (~0.5g/100g) fits strict keto easily
- Higher protein than most plant milks supports satiety and recovery
- Minimal impact on daily carb limits—even in larger servings
- Works as a 1:1 dairy milk swap in drinks, cooking, and baking
- Generally well-tolerated alternative for soy/nut/coconut allergies
- Choose unsweetened; flavored/sweetened versions add unnecessary sugars
HEALTH BENEFITS
- High-quality plant protein providing all essential amino acids (methionine is relatively lower—pair with varied foods)
- Often fortified with calcium, vitamin D, and B12 for bone and energy support
- Can contribute iron—useful for dairy-free eaters
- Naturally lactose-free and dairy-free for sensitive individuals
- Lower environmental footprint than many dairy options
- May support heart health when replacing higher-sugar or higher-carb beverages
PREPARATION SUGGESTIONS
DAILY COFFEE CREAMER
Use in espresso or black-coffee; steams well for lattes/cappuccinos without bumping carbs.
KETO PROTEIN SHAKES
Blend with whey-protein or protein-shake, almond-butter, and mct-oil for a filling shake.
CREAMY KETO SOUPS
Use as a light, dairy-free base for pureed veggie soups; finish with olive-oil or butter for fat.
BAKING AND COOKING
Swap 1:1 for milk in sauces, scrambles, and batters; season to taste.
CHAI AND TEA DRINKS
Heat with chai-tea or matcha for a warming, low-carb beverage.
CREAMY SALAD DRESSINGS
Whisk with olive-oil, vinegar-apple-cider, and herbs for a creamy, dairy-free dressing.