Skim milk is not ideal for keto: ~5g net carbs per 100g with almost no fat (0.1g). The lactose adds up quickly—especially in drinks—so choose lower-carb options (unsweetened almond milk, coconut milk, or diluted heavy cream). If used, keep to measured splashes and count the carbs.
Skim milk is not ideal for keto: ~5g net carbs per 100g with almost no fat (0.1g). The lactose adds up quickly—especially in drinks—so choose lower-carb options (unsweetened almond milk, coconut milk, or diluted heavy cream). If used, keep to measured splashes and count the carbs.
Per 100g (raw)
Source: USDA FoodData Central
Use a measured splash for lattes or tea; on strict keto, swap to heavy cream or unsweetened almond milk to cut carbs.
Lighten sauces or soups on higher-carb days; for keto recipes, use heavy cream + broth for similar body with fewer carbs.
For keto desserts, whip heavy cream with vanilla and sweetener; avoid trying to whip skim milk (it won’t hold).
Blend a small amount with whey-protein and ice if you’re allowing extra carbs; strict keto: use almond/coconut milk instead.
In recipes that call for milk, substitute with heavy cream diluted with water to keep carbs down while maintaining richness.
For keto sides, make the cream sauce with butter and heavy cream; skim milk versions are higher in carbs and less satisfying.