Swaps / milk
The best keto substitutes for milk
Milk sugar (lactose) gives a cup of whole milk about 11.7 grams of carbs, and oat milk can be higher. For coffee, cereal and cooking, there are better pours.
Whole milk: 11.7 g netUnsweetened almond milk: 0.7 g net
5 swaps that work
01Unsweetened almond milk0.7 g net · 1 cup (240 g)
- Best for
- Smoothies, cereal, baking
- How
- Use cup for cup. Always choose unsweetened.
02Heavy cream, thinned0.8 g net · 2 tbsp (30 g)
- Best for
- Coffee, sauces, a milk-like pour
- How
- Mix one part cream to two or three parts water for something close to whole milk.
03Coconut milk1.7 g net · ¼ cup (60 g)
- Best for
- Curries, smoothies, dairy-free cooking
- How
- Canned is rich and creamy; the carton drink is thinner. Check that it is unsweetened.
04Unsweetened soy milk2.9 g net · 1 cup (243 g)
- Best for
- Lattes that need foam
- How
- Higher in protein than nut milks and foams well.
05Half-and-half1.3 g net · 2 tbsp (30 g)
- Best for
- Coffee
- How
- A middle ground between milk and cream; count it if you use a lot.
Tips from the kitchen
- Lactose-free milk has the same carbs as regular milk.
- Barista-style nut milks often add sugar or oils; read the label.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
Recipes that use these swaps
Quick answers
What is the best keto substitute for milk?
It depends on the dish. Unsweetened almond milk is best for smoothies, cereal, baking; Heavy cream, thinned is best for coffee, sauces, a milk-like pour; Coconut milk is best for curries, smoothies, dairy-free cooking.
How many carbs does the swap save?
A serving of whole milk (1 cup (244 g)) has about 11.7 g of net carbs. Unsweetened almond milk (1 cup (240 g)) has about 0.7 g.
Is whole milk keto?
Not keto-friendly. A cup has about 12 grams of carbs from lactose, which is too much for most keto days.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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