Dairy milk was the staple milk in most homes until the recent uprising of low-carb milk alternatives. But when leading a low carb, ketogenic diet, or diabetic lifestyle, it’s important to keep carb consumption as low as you can.
This list of plant-based milks gives you notes on taste, texture, carb count, and other nutrition. You decide the best milk.
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Dairy Milk
Dairy milk is a low-glycemic food that's well-balanced with protein, fat, and carbs. Most dairy milk, whether it’s whole milk, 2%, low-fat, or fat-free, contains about 12 grams of carbohydrates per serving. The sugars in dairy milk are not added sugars, but lactose which is a sugar natural to dairy products.
Generally, diary milk doesn't have added sugar unless it's flavored; like chocolate milk or strawberry milk.
If you don't want to spend your carb allowance on milk, most plant-based milks are low carb with good nutrients, but they don't match up nutritionally to dairy milk.
Here's what you get in one cup (8oz) of regular milk:
- 12g carbs
- 8g fat
- 8g protein
- High calcium
- Good source of potassium
- Source of vitamin B6 and magnesium
- Often fortified with vitamin D
Lactose Free Milk
Fairlife lactose-free milk is ultra filtered and has 50% less carbs than regular milk and 13g of protein!
Buttermilk
Buttermilk is fermented milk used in cooking and baking. It's almost identical to regular milk nutritionally, but due to its sour taste it's not normally consumed as a drink.
Low Carb Milk Options
The following low carb milk options are ranked from the lowest carb value to the highest. The values listed reflect unsweetened varieties for an 8-ounce (1 cup) serving. They're all keto-friendly milks except for the oat and rice milks.
Macadamia Milk
- Made from macadamia nuts
- 1 gram of carbs
- 2 grams of protein
- 5 grams of fat
With a slightly sweet and nutty flavor, and smooth texture, this plant-based milk can be used in any way you’d normally use dairy milk.
Cashew Milk
- Made from cashews
- 1 gram of carbs
- 1 gram of protein
- 2 grams of fat
Cashew milk has a thicker and creamy texture, similar to coconut milk. The nutty flavor really comes through but it won't overpower other flavors when mixed in.
Almond Milk
- Made from almonds
- 1 gram of carbs
- 1 gram of protein
- 2-3 grams of fat - fantastic option for weight loss due to its low fat content.
Almond milk is thin in consistency, like water, and fairly flavorless. Because it’s one of the most popular cow's milk alternatives, double-check the label to make sure you’re getting an unsweetened version.
Hemp Milk
- Made from hemp seeds
- 1 gram of carbs
- 5 grams of protein
- 7 grams of fat
This is one of the higher fat content milks on this list. It has a thin consistency like water and a nutty/earthy flavor.
Quick Note: Plant-based milks are normally fortified with vitamins and minerals to match the nutrition of cow's milk. Fortification can be helpful, but bear in mind that our bodies don't always absorb synthetic nutrients as well as nutrients found naturally in foods.
Soy Milk
- Made from soy beans
- 1-2 grams of carbs
- 2 grams of fat
- Protein varies by brand
The consistency is on the thicker side and it tends to be sweeter than other non-dairy varieties even when it’s unsweetened.
Soy milk has a range of flavors beyond vanilla and chocolate, such as chai, latte, and more.
Flax Milk
- Made from flax seeds
- 2 grams of carbs
- 4 grams of fat
- 8 grams of protein
Flax milk is sweet, more nutty in taste than almond milk, and a has a traditional milk consistency. It also matches the amount of protein found in dairy milk.
Pea Milk
Pea milk is also referred to as pea protein milk.
- Made from peas
- 2 grams of carbs
- 5 grams of fat
- 8 grams of protein
Pea milk is another milk that naturally matches the amount of protein found in dairy milk.
It is creamy and slightly sweet, very similar to cow's milk.
Coconut Milk
Coconut milk in cartons and bottles are usually more watered down than the canned version, which dilutes their nutrition as well. Here's the info for bottled coconut milk.
- Made from coconuts
- 4 grams of carbs
- 3 grams of fat
- No protein
Bottled coconut milk is thinner in consistency and fairly flavorless, making it better for drinking, whereas canned coconut milk is thicker and better used in smoothies, baking, and cooking, like in Spinach Chickpea Curry.
Canned versions come in two variations: “coconut milk” and “lite coconut milk.” Both versions are low carb and heavy in coconut flavor, but differ in fat content and consistency.
The lite variation has 15 carbs in 1-cup's serving. It's thinner than the regular version and thicker than regular milk. I love to use lite coconut milk to change up my low carb smoothies and especially to make chia pudding.
The regular version has 36 carbs in 1 cup and is thick; not suitable for drinking.
It's important to shake canned coconut milk before opening.
Oat Milk - Not Low Carb
Oat milk has more carbs than dairy milk but it's listed for comparison.
- Made from oats
- 15-22 grams of carbs
- 7 grams of fat
- 3 grams of protein
Oat milk is another fairly popular non-dairy alternative, likely due to its mild flavor and creamy texture, but it can have a slight aftertaste.
I can’t get enough of its creamy texture and I love the taste of the Oatly brand. It’s the same brand Starbucks uses and I use it mostly to make the Starbucks iced matcha latte recipe at home.
Have you seen the low carb options at Starbucks?
I had to use oat milk to make cornbread once and it turned out beautifully; no difference in taste or texture whatsoever!
Rice Milk - Not Low Carb
Though rice milk is a dairy free option, it is not low carb.
- Made from rice
- 22 grams of carbs
- 2.4 grams of fat
- No protein
Heavy Whipping Cream or Half & Half:
These really shouldn't be considered low carb milk alternatives to drink or consume in significant amounts. Their taste and texture are very rich and thick, so they're best used for cooking or adding to coffee or tea, not drinking.
High Protein Low Carb Milks
The higher the protein content of your milk, the more sated you will feel when you consume it. Here’s a breakdown of the highest protein milk options with the lowest carb count.
Flax milk and pea milk both have 8 grams of protein like traditional cow's milk, but only 2 grams of carbs. Both are a good option on a low-carb diet.
Soy milk ranges in protein from 3-8 grams depending on the brand, and it has 1-2 carbs.
At 4-5 grams of protein and only 1 carb, hemp milk is a good choice.
The remaining milks have little protein and are nominally different.
- Macadamia nut milk: 2g protein; 1g carbs
- Cashew milk: 1g protein; 1g carbs.
- Almond milk: 1g protein; 1g carbs.
Milks & Creams for Coffee
If you’re fond of creamer in your morning coffee, in addition to the above-mentioned milks, there are a couple of other low-carb cream options to consider. Each of these creams’ nutritional value is based on a serving size of 2 tablespoons.
Heavy cream: A serving is 1g of carbs and 1g of protein, with 10g of fat. The texture is thick and creamy, but also slightly sweet.
Half and half: It has the same amount of carbs and protein as heavy cream, but a third of the fat at 3g, and is thinner in consistency.
Coconut cream: Contains 1g of carbs and up to 1 gram of protein, with 6g of fat. The canned version is solid at room temperature and needs to be melted to incorporate. Bottled versions are liquid in consistency and likely to have added sugar.
Coconut cream is not the same as coconut milk.
Summary
- Macadamia, cashew, almond, and hemp milks are the lowest carb options with only 1 gram of carbs per serving, making them the best choices for a glass of milk. Soy, flax, and pea milk are not far off with only 2g carbs per serving, and coconut milk with 4g. They're all low glycemic.
- If protein is a consideration in your milk choice, flax, pea, and some brands of soy match the protein found in cow's milk.
- The milks thicker in consistency and/or with higher fat content are better substitutes for cooking, baking, and coffee creamers.
- Low-carb milks vary in taste, texture, nutrition, and consistency, so the "best option" is based on personal preference, but check the nutrition label for vitamin D and calcium so they're not lost in the milk change.
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