Best & Worst Types of Milk For Keto

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  • We've ranked 19 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
2g
fats
0.5g
protein
25
calories
1
Net Carbs per 240ml
Low Carb
Minimally Processed
4
Keto in Moderation
per 80 ml:
2g
net carbs
14g
fats
0.5g
protein
140
calories
6
Net Carbs per 240ml
Moderate Carb
Minimally Processed
High in Fats
5
Avoid or Minimize
per 3.31 fl oz:
4.3g
net carbs
11.5g
fats
3.1g
protein
131
calories
10.4
Net Carbs per 240ml
High Carb
Minimally Processed
6
Avoid or Minimize

Generic

Soy Milk

per 240 ml:
7g
net carbs
4g
fats
7g
protein
100
calories
7
Net Carbs per 240ml
Moderate Carb
Unhealthy Ingredient
Sugar
7
Not Keto!
per 100 ml:
4.5g
net carbs
34.7g
fats
0g
protein
327
calories
10.8
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
8
Not Keto!

Generic

Goat Milk

per 3.27 fl oz:
4.5g
net carbs
4.1g
fats
3.6g
protein
69
calories
10.9
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
9
Not Keto!

Generic

Whole Milk

per 3.27 fl oz:
4.8g
net carbs
3.3g
fats
3.1g
protein
61
calories
11.7
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
10
Not Keto!

Generic

Buttermilk

per 3.27 fl oz:
4.9g
net carbs
3.3g
fats
3.2g
protein
62
calories
11.9
Net Carbs per 240ml
Too Much Carbs!
Minimally Processed
11
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
12
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
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