Keto Drinks Database
Keto Milk Guide: Net Carbs in 24 Milks and Alternatives
Milk is a carb food on keto. A cup of whole milk carries 11.7g of carbohydrate, almost all of it lactose, and 2% and skim are nearly identical, so picking a lower-fat milk does not cut carbs. Cream is the opposite: a tablespoon of heavy cream has 0.4g.
Plant milks range wider than dairy. Unsweetened almond, cashew, coconut, macadamia and pea milks list 2g of carbs or less per cup, while oat milk starts at 6g even unsweetened, and sweetened or vanilla versions climb to 13 or 14g net. The word on the carton that matters most is "unsweetened."
All servings are 1 cup (8 fl oz, 240 ml) except the tablespoon of heavy cream. Dairy rows come from USDA FoodData Central and Fairlife; plant milks come from Silk, Blue Diamond (Almond Breeze), Oatly, Ripple and Milkadamia.
By MeKeto Editorial · Last updated October 2026
Lowest-carb picks
Heavy cream (1 tbsp)
0.4g
net carbs per 1 tbsp (15 g)
Almond Breeze Unsweetened Original
1g
net carbs per 1 cup (240 ml)
Almond Breeze Unsweetened Vanilla
1g
net carbs per 1 cup (240 ml)
Silk Unsweet Cashewmilk
1g
net carbs per 1 cup (240 ml)
Silk Unsweet Almondmilk
1g
net carbs per 1 cup (240 ml)
What to know
- Whole, 2% and skim milk all land near 12g of carbs per cup. Lower fat does not mean lower carb.
- Fairlife ultra-filtered milk lists 6g of carbs per cup, about half the carbohydrate of regular milk.
- Unsweetened almond and cashew milks are the lowest at about 1g net per cup (Silk Unsweet Almondmilk, Almond Breeze Unsweetened Original, Silk Unsweet Cashewmilk).
- Oat milk is the high-carb plant milk: Oatly Unsweetened lists 6g per cup and Oatly Original lists 16g of carbs, 14g net.
- Sweetened and vanilla almond milks carry 7 to 13g of sugar per cup, enough to move them from 1g net to as much as 14g.
- For coffee, heavy cream by the tablespoon (0.4g) is far lower than a splash of milk; see the coffee and tea guide for add-in servings.
Net carbs in all 24 drinks
Net carbs are total carbohydrate minus fiber, per the serving shown. Low carb means 3g or less, about 15% of a strict 20g day. Plan for it means up to 7g. Every row links to the brand or USDA page its numbers come from, checked October 2026.
Dairy milk and cream
- Heavy cream (1 tbsp)0.4g net
1 tbsp (15 g) · 51 cal · 0.4g carbs
Low carbSourceUSDA heavy whipping cream scaled to its 1 tbsp portion.
- Fairlife 2% Ultra-Filtered Milk6g net
fairlife · 1 cup (240 ml) · 120 cal · 6g carbs
Plan for itSourceAlso lists 13g of protein per cup.
- Fairlife Whole Ultra-Filtered Milk6g net
fairlife · 1 cup (240 ml) · 150 cal · 6g carbs
Plan for itSource - Heavy cream (1 cup)6.8g net
1 cup (238 g) · 809 cal · 6.8g carbs
Plan for itSourceUSDA heavy whipping cream scaled to its 1 cup portion. Shown for comparison; nobody drinks a cup.
- Half and half10.4g net
1 cup (242 g) · 317 cal · 10.4g carbs
High carbSourceUSDA half and half scaled to its 1 cup portion. In coffee, 2 tbsp is about 1.3g.
- 2% milk11.7g net
1 cup (244 g) · 122 cal · 11.7g carbs
High carbSourceUSDA reduced fat (2%) milk scaled to its 1 cup portion.
- Whole milk11.7g net
1 cup (244 g) · 149 cal · 11.7g carbs
High carbSourceUSDA whole milk (3.25% milkfat) scaled to its 1 cup portion.
- Skim milk12.2g net
1 cup (245 g) · 83 cal · 12.2g carbs
High carbSourceUSDA nonfat milk scaled to its 1 cup portion; the highest-carb dairy milk per cup.
| Drink | Serving | Cal | Carbs | Fiber | Net | Verdict | Source |
|---|---|---|---|---|---|---|---|
| Heavy cream (1 tbsp)USDA heavy whipping cream scaled to its 1 tbsp portion. | 1 tbsp (15 g) | 51 | 0.4g | 0g | 0.4g | Low carb | Source |
| Fairlife 2% Ultra-Filtered MilkfairlifeAlso lists 13g of protein per cup. | 1 cup (240 ml) | 120 | 6g | 0g | 6g | Plan for it | Source |
| Fairlife Whole Ultra-Filtered Milkfairlife | 1 cup (240 ml) | 150 | 6g | 0g | 6g | Plan for it | Source |
| Heavy cream (1 cup)USDA heavy whipping cream scaled to its 1 cup portion. Shown for comparison; nobody drinks a cup. | 1 cup (238 g) | 809 | 6.8g | 0g | 6.8g | Plan for it | Source |
| Half and halfUSDA half and half scaled to its 1 cup portion. In coffee, 2 tbsp is about 1.3g. | 1 cup (242 g) | 317 | 10.4g | 0g | 10.4g | High carb | Source |
| 2% milkUSDA reduced fat (2%) milk scaled to its 1 cup portion. | 1 cup (244 g) | 122 | 11.7g | 0g | 11.7g | High carb | Source |
| Whole milkUSDA whole milk (3.25% milkfat) scaled to its 1 cup portion. | 1 cup (244 g) | 149 | 11.7g | 0g | 11.7g | High carb | Source |
| Skim milkUSDA nonfat milk scaled to its 1 cup portion; the highest-carb dairy milk per cup. | 1 cup (245 g) | 83 | 12.2g | 0g | 12.2g | High carb | Source |
Unsweetened plant milks
- Almond Breeze Unsweetened Original1g net
Blue Diamond · 1 cup (240 ml) · 25 cal · 1g carbs
Low carbSourceThe label lists fiber as less than 1g, counted here as 0.
- Almond Breeze Unsweetened Vanilla1g net
Blue Diamond · 1 cup (240 ml) · 25 cal · 1g carbs
Low carbSourceThe label lists fiber as less than 1g, counted here as 0.
- Milkadamia Unsweetened Macadamia Milk1g net
Milkadamia · 1 cup (240 ml) · 40 cal · 1g carbs
Low carbSourceThe label lists carbohydrate as less than 1g; shown at the 1g upper bound.
- Ripple Unsweetened Original (pea milk)1g net
Ripple Foods · 1 cup (240 ml) · 80 cal · 1g carbs
Low carbSourceThe label lists carbohydrate as less than 1g; shown at the 1g upper bound. Also lists 8g of protein per cup.
- Silk Unsweet Almondmilk1g net
Silk · 1 cup (240 ml) · 30 cal · 1g carbs
Low carbSource - Silk Unsweet Cashewmilk1g net
Silk · 1 cup (240 ml) · 25 cal · 1g carbs
Low carbSource - Silk Unsweet Coconutmilk2g net
Silk · 1 cup (240 ml) · 40 cal · 2g carbs
Low carbSourceA carton coconut beverage, not canned coconut milk.
- Silk Unsweet Soymilk2g net
Silk · 1 cup (240 ml) · 90 cal · 4g carbs · 2g fiber
Low carbSourceAlso lists 8g of protein per cup.
- Oatly Unsweetened Oatmilk6g net
Oatly · 1 cup (240 ml) · 40 cal · 6g carbs
Plan for itSourceThe label lists fiber as less than 1g, counted here as 0. Even unsweetened, oat milk is the highest-carb option in this group.
| Drink | Serving | Cal | Carbs | Fiber | Net | Verdict | Source |
|---|---|---|---|---|---|---|---|
| Almond Breeze Unsweetened OriginalBlue DiamondThe label lists fiber as less than 1g, counted here as 0. | 1 cup (240 ml) | 25 | 1g | 0g | 1g | Low carb | Source |
| Almond Breeze Unsweetened VanillaBlue DiamondThe label lists fiber as less than 1g, counted here as 0. | 1 cup (240 ml) | 25 | 1g | 0g | 1g | Low carb | Source |
| Milkadamia Unsweetened Macadamia MilkMilkadamiaThe label lists carbohydrate as less than 1g; shown at the 1g upper bound. | 1 cup (240 ml) | 40 | 1g | 0g | 1g | Low carb | Source |
| Ripple Unsweetened Original (pea milk)Ripple FoodsThe label lists carbohydrate as less than 1g; shown at the 1g upper bound. Also lists 8g of protein per cup. | 1 cup (240 ml) | 80 | 1g | 0g | 1g | Low carb | Source |
| Silk Unsweet AlmondmilkSilk | 1 cup (240 ml) | 30 | 1g | 0g | 1g | Low carb | Source |
| Silk Unsweet CashewmilkSilk | 1 cup (240 ml) | 25 | 1g | 0g | 1g | Low carb | Source |
| Silk Unsweet CoconutmilkSilkA carton coconut beverage, not canned coconut milk. | 1 cup (240 ml) | 40 | 2g | 0g | 2g | Low carb | Source |
| Silk Unsweet SoymilkSilkAlso lists 8g of protein per cup. | 1 cup (240 ml) | 90 | 4g | 2g | 2g | Low carb | Source |
| Oatly Unsweetened OatmilkOatlyThe label lists fiber as less than 1g, counted here as 0. Even unsweetened, oat milk is the highest-carb option in this group. | 1 cup (240 ml) | 40 | 6g | 0g | 6g | Plan for it | Source |
Sweetened and flavored plant milks
- Silk Original Coconutmilk6g net
Silk · 1 cup (240 ml) · 70 cal · 6g carbs
Plan for itSource - Silk Original Soymilk6g net
Silk · 1 cup (240 ml) · 110 cal · 8g carbs · 2g fiber
Plan for itSource - Silk Original Almondmilk8g net
Silk · 1 cup (240 ml) · 60 cal · 8g carbs
High carbSource"Original" is the sweetened version; it lists 7g of added sugar per cup.
- Silk Original Oatmilk13g net
Silk · 1 cup (240 ml) · 100 cal · 15g carbs · 2g fiber
High carbSource - Almond Breeze Vanilla14g net
Blue Diamond · 1 cup (240 ml) · 70 cal · 14g carbs
High carbSourceThe label lists fiber as less than 1g, counted here as 0.
- Oatly Original Oatmilk14g net
Oatly · 1 cup (240 ml) · 120 cal · 16g carbs · 2g fiber
High carbSource - Silk Vanilla Almondmilk14g net
Silk · 1 cup (240 ml) · 80 cal · 14g carbs
High carbSource
| Drink | Serving | Cal | Carbs | Fiber | Net | Verdict | Source |
|---|---|---|---|---|---|---|---|
| Silk Original CoconutmilkSilk | 1 cup (240 ml) | 70 | 6g | 0g | 6g | Plan for it | Source |
| Silk Original SoymilkSilk | 1 cup (240 ml) | 110 | 8g | 2g | 6g | Plan for it | Source |
| Silk Original AlmondmilkSilk"Original" is the sweetened version; it lists 7g of added sugar per cup. | 1 cup (240 ml) | 60 | 8g | 0g | 8g | High carb | Source |
| Silk Original OatmilkSilk | 1 cup (240 ml) | 100 | 15g | 2g | 13g | High carb | Source |
| Almond Breeze VanillaBlue DiamondThe label lists fiber as less than 1g, counted here as 0. | 1 cup (240 ml) | 70 | 14g | 0g | 14g | High carb | Source |
| Oatly Original OatmilkOatly | 1 cup (240 ml) | 120 | 16g | 2g | 14g | High carb | Source |
| Silk Vanilla AlmondmilkSilk | 1 cup (240 ml) | 80 | 14g | 0g | 14g | High carb | Source |
Frequently asked questions
Not really. Oatly Original lists 16g of carbohydrate and 2g of fiber per cup, or 14g net, which is most of a strict 20g day. Even Oatly Unsweetened lists 6g of carbs per cup, several times more than unsweetened almond or cashew milk.
Unsweetened almond milk is one of the lowest-carb milks available. Silk Unsweet Almondmilk and Almond Breeze Unsweetened Original both list 1g of carbohydrate per cup. Sweetened versions are a different drink: Silk Original lists 8g and Silk Vanilla 14g per cup.
A cup of whole, 2% or skim milk has about 12g of carbs from lactose, according to USDA data, so a full glass uses more than half of a strict 20g day. A splash in coffee is fine: 2 tbsp of whole milk is about 1.5g. Fairlife ultra-filtered milk lists 6g per cup if you want dairy milk by the glass.
Among the milks in this table, unsweetened almond, cashew, macadamia and pea milks are the lowest at about 1g per cup (Silk Unsweet Almondmilk, Silk Unsweet Cashewmilk, Milkadamia Unsweetened, Ripple Unsweetened Original). Silk Unsweet Coconutmilk lists 2g and Silk Unsweet Soymilk works out to 2g net.
Yes, in normal amounts. USDA data puts 1 tbsp of heavy whipping cream at 51 calories and 0.4g of carbohydrate. The calories add up faster than the carbs, so measure it if you are tracking energy intake.
It is the lowest-carb dairy milk here. Fairlife 2% and Whole Ultra-Filtered Milk each list 6g of carbohydrate per cup, against about 12g for regular milk. That still makes a full cup a planned item on a strict 20g day.
Sources
Nutrition figures link from each row above. Health statements on this page rely on:
Check a label for hidden sugars, or set your own daily carb limit.