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.
YOUR PORTION
Scale the published reference values to your portion.
Per 100 g (as listed by source). USDA FoodData Central.
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
5gnet carbs in your portion
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 100 g (as listed by source)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
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.