Low Carb and Keto Milk: Everything You Need To Know

Do you drink milk regularly 🥛? It can be hard to know exactly what to eat and drink when you’re living low carb. Particularly, with the rise in so many different kinds of milk, cow’s milk is not the only option today. You have oat milk, cashew milk, unsweetened soy milk, and other lactose free milk. The list just goes on…

We’ve put together this quick reference guide for low carb and keto friendly milks, so you can make the best choices FAST! Covering milk and milk alternatives, know what to get at the supermarket or when ordering at cafes. We’ve also included some tips on lowering the carb content in some of your favourite drinks.

Quick Reference Guide

This list is of milk or milk alternatives with 5g carbs or less per 100ml:

Item – Per 100ml ServeCarbsProteinkJsFatWhere can you find this?
Almond – Australia’s Own Unsweetened0.10.6922.1supermarket
Inside Out Nutrition - Unsweetened Almond Milk0.41.61302.6supermarket/ some cafes
Sun Coast Gold Macadamia Nut Milk0.50.3942.1supermarket
Vitasoy Unsweetened Coconut Milk0.80.21032.2supermarket
Pure Harvest Unsweetened Soy1.12.91812.7supermarket/ some cafes
Almond Breeze Barista Blend – Most common cafe Almond milk1.70.61001.9cafes
Vitasoy Almond Milk Barista1.80.51011.6cafe
Milk LAB Macadamia Milk2.60.51251.9cafe
Milk LAB Almond Milk2.70.81542.8cafe
Milk LAB Coconut Milk30.61873.7cafe
Vitasoy Soy Milk for Baristas3.131751.8cafe
The Complete Dairy Full Cream milk3.56.02863.4supermarket
Liddell’s Lactose Free4.83.41440.1supermarket
Dairy Farmers Regular Milk4.83.42663.4supermarket/ cafes
Dairy Farmers Lite White4.93.51941.4supermarket/ cafes
Dairy Farmers Skim Milk4.93.51470.1supermarket/ cafes

All values are per 100mls. Values sourced from Food Standards Australia. Most dairy milks (regular, lite and skim) have similar macros – we chose Dairy Farmers as it’s a known brand.

 ☕️ Is my morning coffee Low Carb?

A regular takeaway coffee has about 300mls of milk (small has 210mls), so basically double or triple the figures above to see how many carbs are in your coffee! Starting your day with a regular latte from your local café is around 15g of carbs before you even eat anything. We know how important your morning coffee is, and it’s equally important that you really enjoy it

Here are some ideas to reduce the carbs, whilst still loving your mornings 🙂

  • Don’t add sugar – 1tsp of sugar will add another 5g of carbs on top of the 15g (from milk), so opt for a natural sweetener like Natvia which most cafes offer.
  • Try Almond Milk or Coconut Milk – Make sure it’s unsweetened which would have about half the carb content of soy milk and full cream milk. 
  • Short Black or Double Espresso – An aquired taste for sure. But the lowest carb option, next to a long black, see below.
  • Long Black – The longer version of the above, which means there is more water, so I guess it also lasts longer. I prefer an iced long black, good way to get hydrated and caffienated at once! haha.
  • Long Black with some cream – This is a great coffee order that has minimal carbs while still giving you that creamy flavour.

Have ONE coffee only – Stick with your usual coffee order and then tweak the rest of your day’s carbs or calories to make room for it. This is what I do – my first coffee of the day is a double shot flat white (yum!) with protein milk, and my vanilla collagen creamer, which makes it very filling and delicious! The rest of the day is then just black or macchiatos.

Make other beverages Low Carb too!

If you’re not a coffee lover, don’t worry! You can also lower the carb content in other beverages – keep reading.

Tea 🍵

When it comes to regular tea with milk, it doesn’t really matter what milk you choose since you’re only adding a dash. If you like your tea milky, you can opt for regular full cream or skim, but if you are following a very low carb diet <20, you may choose a lower carb option such as unsweetened almond milk.

Smoothies 🥤

Who doesn’t love a refreshing smoothie to beat the heat?! For smoothies, you can opt for almond milk or coconut milk, but watch out for added high carb fruit additions like banana. If you are making your own, you can make smoothies with water and a flavoured protein powder, or a nut mylk of choice.

Milkshakes 🥛

Milkshakes are frothy deliciousness and popular with the kids too. You can opt for almond milk or coconut milk but watch out for added carb content from sugary flavour additions like syrups. For a healthier, keto-friendly chocolate milkshake, we replace sugary ingredients with cocoa and natural sweeteners.

What’s the best Low Carb Milk for baking?

Great question! We always use unsweetened almond milk in our recipes as it is the lowest carb whilst still performing really well in baked goodies 😋 Unsweetened almond milk has up to 80% less calories than regular dairy milk, making it low in carbs and sugar. It is high in vitamin E and naturally lactose-free, dairy-free and vegan friendly. However, with all our recipes, you may use any milk of choice.

Here are some of our favourite low carb recipes using unsweetened almond milk:

  • Low Carb Carrot Cake – Packed full of healthy ingredients 🥕 to keep you full, this is great for morning or afternoon tea! Pair with your beverage of choice. 
  • Mini M&M Protein Cookies – A guaranteed winner with the little ones (and adults too 😉), this is a perfect chewy cookie 🍪 whilst still low in carbs and sugar!

What’s the best Low Carb Milk for a Keto diet?

If you’re looking to replace regular dairy milk and looking for some healthy alternatives, we definitely recommend unsweetened almond milk or coconut milk. They’re the most popular dairy-free, keto friendly alternatives and offered at most cafes too! 

IMAGES HERE OF COCONUT MILK AND ALMOND MILK

Unsweetened almond milk is still naturally sweet, with a subtle nutty almond flavour. We love using this in our baked creations and coffee orders! Coconut milk is made from coconut meat which is why it has a rich sweet nutty flavour. There might be varieties in terms of thickness, which is preferred if you want a creamy, strong coconut flavour.

Which Low Carb Milk would you like to try?
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Author Profile

Joanne Salerno
Jo struggled with obesity as a teenager. She decided that she needed to take control of her health, and embarked on a 3.5-year journey to lose 56kg’s and get healthy, This involved a combination of cutting out a lot of unhealthy foods, reducing carbs and exercising. Educating herself on the value of nutrient-rich foods was a key factor. Throughout this, Jo became passionate about helping as many people feel as good as they can, so they could enjoy life with those that they love. Joanne started with the business in Customer Service, and due to her passion for Low Carb as well as experience as a Weight Loss Coach – quickly progressed and was promoted to Community Manager.