Best & Worst Types of Milk For Keto

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  • We've ranked 15 types of milk based on how they fit into a healthy keto diet.
  • Our keto rating system ranks foods based on ingredients, net carbs, and fat content.
  • Each food has a link to its own page with a more detailed recommendation and a net carb calculator.
1
Keto-Friendly
per 240 ml:
0g
net carbs
4.5g
fats
3g
protein
60
calories
0
Net Carbs per 240ml
Low Carb
Minimally Processed
2
Keto-Friendly
per 240 ml:
0g
net carbs
2.5g
fats
1g
protein
30
calories
0
Net Carbs per 240ml
Low Carb
Minimally Processed
3
Keto-Friendly
per 240 ml:
1g
net carbs
4.5g
fats
0g
protein
45
calories
1
Net Carbs per 240ml
Low Carb
Minimally Processed
4
Keto-Friendly
per 240 ml:
1g
net carbs
2g
fats
0.5g
protein
25
calories
1
Net Carbs per 240ml
Low Carb
Minimally Processed
5
Keto in Moderation
per 240 ml:
3g
net carbs
4g
fats
7g
protein
80
calories
3
Net Carbs per 240ml
Moderate Carb
Minimally Processed
6
Not Keto!

Generic

Goat Milk

per 100 g:
4.5g
net carbs
4.1g
fats
3.6g
protein
69
calories
10.7
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
7
Not Keto!

Generic

Whole Milk

per 100 g:
4.8g
net carbs
3.3g
fats
3.1g
protein
61
calories
11.5
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
8
Not Keto!

Generic

Buttermilk

per 100 g:
4.9g
net carbs
3.3g
fats
3.2g
protein
62
calories
11.7
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
9
Not Keto!
per 240 ml:
12g
net carbs
4.7g
fats
8.5g
protein
124
calories
12
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
10
Not Keto!

Generic

Skim Milk

per 240 ml:
12g
net carbs
0.2g
fats
8.3g
protein
83
calories
12
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
11
Not Keto!

Generic

Sheep Milk

per 100 g:
5.4g
net carbs
7g
fats
6g
protein
108
calories
12.9
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
12
Not Keto!
per 240 ml:
13g
net carbs
2.5g
fats
1g
protein
80
calories
13
Net Carbs per 240ml
Too Much Carbs!
Unhealthy Ingredient
Sugar

Keto Macros Calculator

Calculate your ideal macros for keto. Just follow the steps below.
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