Do you drink milk regularly?

It can be hard to know exactly what to eat when you’re Living Low Carb. I’ve put together this quick reference guide for types of Milk, so you can make the best choices fast. Covering milk and milk alternatives you can buy yourself or those popular in cafes. 

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

Coffee ☕️

A regular take away coffee – has about 300mls of milk, and a small 210mls – so basically double or triple these figures to see how many carbs are in your coffee!

Starting your day with a regular latte from your local cafe is around 15g of Carbs before you even eat anything.

I know how important your morning coffee is, and its 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 15 – most cafe’s offer Natvia now – a natural alternative to artificial sweeteners.
  • Try Almond Milk/ Coconut milk (check its unsweetened) – You can see the most popular brand that cafe’s use only has about half the carb content of soy & full cream milk.
  • Try a Long Black – by far the healthiest coffee to choose as there are zero kj’s or carbs in it! It is an acquired taste but I grew to love that strong bitter flavour!
  • Long Black with some cream – Many people choose this as its the lowest carb, coffee that still gives you that creamy flavour but minimal carbs.
  • Have the one coffee the way that you enjoy it! Then tweak the rest of your day’s carbs/ cals and make room for it. This is what I do. My first coffee of the day double shot flat white 😍 – has regular milk and the rest for the day are black or macchiatos.
  • Multiple milk based coffee’s will add up over the day!

Tea 🍵

  • When it comes to regular tea with milk. Since you are only adding a dash of milk, it doesnt really matter what milk you choose. Unless you like them milky. If you are following a very low carb diet <20 you may choose a lower carb option.

Smoothies 🥛

  • Opt for almond milk or coconut milk – and watch for added high carb fruit additions like banana. if you are making your own, you coud make them with water and a flavoured protein powder, or a nut milk of choice.

All values are per 100mls. Values sourced from Food Standards Australia

Most dairy milks (regular, lite and skim have similar macros, I chose Dairy Farmers as its a known brand.

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.