Keto Food List
Milk
Dairy
Not Keto Friendly
Per 100g
Net carbs
4.9g
Total carbs
4.9g
Fats
1.9g
Protein
3.36g
Calories
50
Glycemic Index
27
Fiber
-
Sugars
4.89g

Is Milk Keto-Friendly?

Unfortunately, milk is not keto-friendly as it is too high in net carbs and will kick you out of ketosis even in small serving sizes.

Avoid – High in Carbs

  • Milk contains relatively high net carbs (4.9g per 100g serving) to fit in a traditional keto diet. 
  • Its high amount of sugar in the form of lactose will quickly surpass your daily carb budget and kick you out of ketosis.
  • It is best to look for natural, unsweetened plant-based alternatives like almond and coconut milk, as they are low in net carbs.

Low in Fats

  • Since the keto diet primarily encourages consuming more dietary fat, milk is unsuitable for you on keto as it is low in fats.
  • The majority of your foods on keto need to come from sources low in carbs and high in fats. Therefore, replacing milk with low-carb, high-fat food sources like avocado and salmon would be best.

Minimally Processed

  • Whole milk is often minimally processed and rich in nutrients as it contains vitamins D, B12, and minerals like calcium, magnesium, and zinc. 
  • It is also a good source of proteins necessary for cellular repair, immune system regulation, and bone growth.
  • Nutrients such as calcium, phosphorus, and potassium in milk are essential for maintaining strong, healthy bones. Milk also helps prevent bone diseases like osteoporosis and bone fractures.
  • You can add it to oatmeal, soups, coffee, and smoothies. However, milk is not for everyone as some people can’t digest it mainly due to its high lactose concentration.
  • Despite its health benefits, milk is not suitable for you on keto as it is high in net carbs.
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