Is Milk Keto-Friendly? How to Eat Dairy on the Keto Diet

Dairy is one of the five main food groups and a good source of calcium, which supports strong bone development and skeletal health. But is milk keto?

No, milk isn’t suitable for a ketogenic diet due to its high carbohydrate content. While many dairy products are keto-friendly, others can quickly kick you out of ketosis.

Discover why milk isn’t ideal for a low-carb diet and which dairy options are safe for those following keto.

Is milk keto-friendly?

The keto diet limits carb intake to 20 to 50 grams of net carbohydrates daily to maintain ketosis and fat-burning. 

One cup (eight ounces) of whole milk contains 12 grams of carbohydrates. That’s more than half the daily net carb limit for most keto dieters. Reduced-fat milk products are also unsuitable for keto due to their high carb counts. 

Here is the carb count of cow’s milk based on fat content per cup:

• Cow’s milk, 2 percent fat content: 12 grams

• Cow’s milk, 1 percent fat content: 13 grams

• Cow’s milk, skimmed: 13 grams  

Although milk isn’t keto-friendly, dairy doesn’t have to be completely eliminated from a ketogenic diet. 

Many keto-friendly milk alternatives and dairy products suit a low-carb lifestyle. Their high-fat content can help keep you energized and satisfied, curbing hunger and cravings. 

Watch the video below to learn more about dairy products on keto.

Best and worst types of milk on keto

While cow’s milk contains too many carbohydrates for a low-carb diet, various keto milk alternatives contain minimal net carbs and are safe to consume.

When choosing keto-friendly cow’s milk alternatives, it’s important to select options that won’t kick you out of ketosis. 

Here are the best and worst types of milk on keto.

Best milk for keto

Some of the best keto milks are derived from nuts or fermented dairy products due to their low net carb count. 

Here is the net carb content of popular keto milk options per one-cup serving:

• Pea milk: 0 grams

• Hemp milk: 0 grams

• Macadamia nut milk: less than 1 gram

• Unsweetened coconut milk: 1 gram

• Unsweetened almond milk: 1 gram

• Flax milk: 1 gram 

While animal milk such as cow, goat, or sheep milk contains too many carbs, other types of dairy can be consumed on keto. These options include half-and-half, butter, sour cream, full-fat Greek yogurt, heavy whipping cream, and kefir. 

Cheeses such as cream cheese, cheddar, mozzarella, and cottage cheese are also keto-friendly. 

However, it’s important to include the carb content of any dairy products in your daily net carb count to avoid exceeding your carbohydrate limit and potentially disrupting ketosis.

Worst types of milk on keto

For those trying to limit carbs, drinking milk or using it in recipes can make it difficult to meet daily macronutrient goals. 

While many plant-based alternatives are low-carb, others have a higher carbohydrate content than animal milk. It’s vital to always check labels for carbs and ensure the product contains no added sugars so you can stick with your ketogenic diet plan. 

Here is the carb content per one-cup serving of some of the worst milks for keto:

• Goat’s milk: 11 grams

• Soy milk: 11 grams

• Whole cow’s milk: 12 grams

• Cashew milk: 12 grams

• Sweetened almond milk: 13 grams

• Sheep’s milk: 13 grams

• Oat milk: 15 grams

• Rice milk: 21 grams

Other types of dairy that are too high in carbs include chocolate milk, sweetened condensed milk, sweetened canned coconut milk, processed cheese, ice cream, and sweetened yogurt.

Choosing high-quality dairy 

Carefully considering the quality of dairy is important to minimize exposure to potentially harmful ingredients in conventional dairy products. 

Choose organic, grass-fed products to avoid dairy from animals raised with antibiotics, genetically modified (GMO) grain feed, and recombinant bovine growth hormone (rBGH) to reduce the risk of hormonal imbalances, allergic reactions, and inflammation.

rBGH is a synthetic growth hormone used to increase milk production in cows. However, it’s banned in many parts of the world, including Canada, Japan, Australia, and the European Union, due to potential adverse effects on livestock and humans.

A study published in the Canadian Journal of Veterinary Research found that rBGH increased the risk of lameness, metabolic diseases, and udder infections in dairy cattle, prompting the regular use of antibiotics. 

Additional welfare concerns cite the overuse of antibiotics in cattle, potentially causing antibiotic resistance as well as artificial growth hormones disrupting the endocrine system in humans.

Those who are sensitive to dairy may also benefit from A2 milk products. Caseins, a group of milk proteins, naturally occur in two primary forms: A1 and A2. 

Casein A1 is the most common protein found in cow milk and dairy products and has been linked to gastrointestinal inflammation and an increased risk of allergies and intolerances. 

A2 milk is primarily derived from sheep and goats, though it’s also produced by cows originating from the Channel Islands and France, such as the Jersey cow.

While A2 milk does contain lactose, a carbohydrate known as milk sugar, it’s generally better tolerated and easier to digest than conventional milk high in A1 casein. 

There is also evidence that A2 milk can help reduce symptoms such as abdominal pain and diarrhea in individuals sensitive to regular dairy.

Research published in Foods concluded, “...there seems to be a sufficient consensus on the beneficial effects of A2 milk on the reduction in digestive intolerance associated with the consumption of A1 milk.”

What about raw milk products?

According to the United States Food and Drug Administration (USDA), raw milk that hasn’t been pasteurized may contain harmful bacteria, including Salmonella, Escherichia coli (E. coli), and Listeria, which can lead to food poisoning. 

Pasteurization is the process of heating milk to destroy pathogenic bacteria. However, heat processing also eliminates beneficial bacteria, diminishing milk’s health benefits. 

“There are over 2,500 proteins in milk that are destroyed during the pasteurization process,” explains Dr. Berg. “It also lowers concentrations of antibodies that promote immune functions and deactivates lactase, the enzyme needed to break down lactose.”

Without lactase, milk is harder to digest and can cause intolerances and digestive discomfort, such as gas, bloating, diarrhea, or constipation. 

Because raw milk contains naturally occurring lactase, it’s typically easier to digest and less likely to trigger adverse effects.

While banned in some areas, raw milk is legally available in many states and can be safe to consume with proper sanitization. 

Harmful bacteria typically occur in milk collected from cows with udder infections or diseases such as bovine tuberculosis. An unsanitary environment saturated with bodily fluids and manure and unsterilized milking equipment may also contribute to the spread of bacteria. 

These conditions are more common in commercial operations, which often have several thousand cows, making it difficult to maintain sanitation standards and prevent or contain illness.

Therefore, raw milk should only be purchased from small, reputable farms that prioritize the health of their cows and maintain strict sanitation practices.

Key takeaways

Is milk keto? No, milk isn’t keto-friendly, as it’s high in carbs and can quickly exceed your daily net carb count.

However, many plant-based milks, such as pea, hemp, almond, and flax milk, are excellent low-carb milk alternatives that won’t kick you out of ketosis.  

It’s best to choose organic options and select low-carb dairy products that haven’t been exposed to antibiotics or synthetic growth hormones, which are linked to hormonal imbalances and an increased risk of antibiotic resistance. 

FAQ

1. Is milk keto?

No, milk from cows, sheep, and goats isn’t keto-friendly due to their high-carb content. 

One cup (eight ounces) of animal milk contains between 11 and 13 grams of net carbs, which can quickly exceed your daily net carb count and interfere with fat burning. 

2. Is cream keto-friendly?

Yes, plain heavy cream and half-and-half are keto-friendly. They’re rich sources of healthy fats and contain significantly fewer carbs than milk. 

Half a cup (100 grams) of heavy cream and half-and-half contain between 3 to 4 carbs, making them excellent options to replace conventional high-carb coffee creamers.

3. What type of milk is lowest in carbs?

Low-carb cow’s milk alternatives, such as unsweetened almond, hemp, flax, or coconut milk, contain less than one gram of carbs per cup, making them some of the best options for a ketogenic diet. 

4. What dairy is keto-friendly?

Many dairy products are safe for the ketogenic diet, including butter, kefir, ghee, heavy cream, half-and-half, and sugar-free high-fat yogurt. 

Cheeses, such as mozzarella, cheddar, cottage cheese, sheep's cheese, and goat's milk cheese, are also keto-friendly.

Sources

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC280709/ 

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9407547/