Not Keto
Skim Milk
12.20g net carbs per 1 cup
Skip this one, since a single cup carries 12.2 g of net carbs from milk sugar, nearly a full day's budget on a strict keto plan. Reach for unsweetened almond or coconut milk instead, which run far lower in carbs per cup.
Built by Barron Hansen · Last updated July 2026
Nutrition Facts
Fits My Daily Budget?
Set your daily net carb limit to see how one serving fits.
One serving uses 61% of your 20g daily budget.
Plan the rest of your day
Good to Know
Skimming off the fat does nothing to the sugar, so this version actually has slightly more carbs by volume than whole milk and only 0.2 g of fat to slow things down. If you want that milk feel in coffee or cereal, unsweetened almond milk or coconut milk run closer to 1 g net carbs per cup. Watch for "fat-free" cartons with added vitamins A and D, which is fine, versus flavored or "added calcium" drinks that sometimes sneak in extra sweeteners.
Is Skim Milk Keto? The Full Answer
Skim Milk contains 12.20g net carbs per 1 cup (12.20g total carbs minus 0.00g fiber). Skip this one, since a single cup carries 12.2 g of net carbs from milk sugar, nearly a full day's budget on a strict keto plan. Reach for unsweetened almond or coconut milk instead, which run far lower in carbs per cup.
On a standard ketogenic diet, most people target 20-25g net carbs per day. A single serving uses 61% of a 20g daily carb limit. If you are following a strict ketogenic protocol, reach for a lower-carb option instead.
Better Keto Swaps
Skim milk lands at 12.2 g net carbs a cup, almost all of it lactose sugar, so it blows through a keto budget fast. Reach for unsweetened almond milk instead. It runs about 1 g net carbs per cup and pours just like dairy into coffee or a shake. Want something creamier? Full-fat canned coconut milk sits around 1 to 2 g net carbs per quarter cup and adds the fat that skim simply does not have. For the closest dairy taste, try unsweetened macadamia milk at roughly 1 g net carbs per cup, smooth and a little richer than almond. Just double-check the label and skip anything marked sweetened, since added sugar pushes the carbs right back up.
Track Your Ketone Levels
The Keto-Mojo meter is the gold standard for confirming you're actually in ketosis. Know your numbers - don't guess.