KETO VERDICTMODERATE
Whole Milk can sometimes fit into keto with tight portion control. At ~4.8g net carbs per 100g (≈120 ml), larger servings (e.g., a cup) add up quickly due to lactose.
Is Whole Milk Keto?
Milk & Cream
Whole Milk can sometimes fit into keto with tight portion control. At ~4.8g net carbs per 100g (≈120 ml), larger servings (e.g., a cup) add up quickly due to lactose.
- Net carbs (100g)4.8g
- Protein (100g)3.2g
- Fat (100g)3.6g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
4.8g
Total Carbs
4.8g
Fiber
0g
Protein
3.2g
Fat
3.6g
Calories
60–65
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Moderate carbs at ~4.8g per 100g—keep portions small (splashes vs. glasses)
- Better macro fit than low-fat milk due to higher fat content
- Natural, minimally processed dairy—choose full-fat varieties
- Prefer heavy cream diluted with water for lower carbs in drinks
- Track total daily carbs to maintain ketosis
HEALTH BENEFITS
- Provides bioavailable calcium, vitamin B12, and iodine
- Contains complete proteins for muscle repair
- Fat content may improve satiety versus low-fat milk
- Often fortified with vitamin D for bone health (check label)
- Can support electrolyte intake alongside sodium/potassium sources
PREPARATION SUGGESTIONS
COFFEE & TEA
Add a small splash to espresso, black coffee, or chai; for fewer carbs, use heavy cream instead.
COOKING BASE
Use in sauces or soups sparingly; consider half cream + water to lower lactose per serving.
WHIPPED TOPPINGS
For desserts, use heavy cream (not milk) whipped with vanilla and a keto sweetener.
SMOOTHIES
Blend a minimal amount with low-carb add-ins (protein-shake, chia-seeds); mind total carbs.
BAKING & DESSERTS
In keto recipes, swap part (or all) of the milk with heavy cream plus water for better macros.
CREAMED VEGETABLES
Make cream sauces using mostly heavy cream; add a touch of milk only for flavor balance.