How much milk can you have on a low-carb diet?

November 22, 2025 •

4 min read

A single cup of whole cow's milk contains around 12 grams of carbohydrates, primarily from lactose. On a low-carb diet, where daily carb limits can be very strict, understanding how much milk you can realistically have is crucial for staying on track.

Quick Summary

Traditional cow's milk is relatively high in carbs due to its lactose content, making moderation key for low-carb or keto diets. Unsweetened plant-based options like almond or coconut milk offer significantly fewer carbs, while heavy cream and half-and-half are better low-carb dairy choices in small quantities.

Key Points

Cow's Milk Is High in Carbs: Due to lactose, cow's milk contains about 12g of carbs per cup, which can quickly use up a low-carb daily limit.
Choose Unsweetened Plant-Based Milks: Unsweetened almond, macadamia, and flax milk are among the lowest-carb alternatives, with often less than 1-2 grams per cup.
Small Quantities of Cream Are Low-Carb: Heavy cream and half-and-half contain minimal carbs per tablespoon and are suitable for coffee or recipes.
Avoid Sugary Additions: Flavored or sweetened plant-based milks and creamers often contain significant added sugar, so always read the nutrition label.
Serving Size Matters: Use high-carb milks like a condiment rather than a beverage, and measure portions carefully to stay within your carb goals.
Oat and Rice Milks Are Not Low-Carb: These grain-based alternatives are high in carbohydrates and should be avoided on a low-carb or keto diet.
Lactose-Free Isn't Carb-Free: Lactose-free milk has the lactose converted to simpler sugars, so it still contains carbs.

Navigating Dairy on Your Low-Carb Journey

For many, dairy is a staple, but its carbohydrate content can be a major hurdle on a low-carb diet. The amount of milk you can consume depends entirely on your specific daily carb limit and your beverage choices. The key is to differentiate between regular dairy milk and low-carb-friendly alternatives.

The Carb Count in Cow's Milk

Conventional cow's milk contains a natural sugar called lactose. This sugar contributes significantly to its carbohydrate load. Regardless of whether it's whole, low-fat, or skim, a standard 8-ounce (240 mL) serving provides about 12 grams of carbs. For those on a ketogenic diet, which often limits carbs to 20–50 grams per day, a single glass of milk can consume a substantial portion of the daily allowance.

High Carb Impact: One cup of regular milk could use up a quarter of a daily 50-gram carb budget, leaving little room for other nutritious foods like vegetables.
Lactose Intolerance: Beyond carb concerns, many individuals have a lactose intolerance, a condition common worldwide that can cause digestive issues, bloating, and gas.

Low-Carb Dairy Alternatives to Consider

Not all dairy products are created equal when it comes to carbs. Concentrated high-fat dairy can be surprisingly low in sugar, as the fat is separated from the lactose. This makes heavy cream and half-and-half good choices in moderation.

Heavy Cream: With only about 0.4 grams of carbs per tablespoon, heavy cream is a low-carb staple for coffee and adding richness to sauces and recipes.
Half-and-Half: A mix of milk and cream, it contains about 0.6 grams of net carbs per tablespoon, making it a viable option for those who miss a lighter dairy taste in their coffee.

Plant-Based Milk for Lower Carbs

For those seeking alternatives with minimal carbs, the unsweetened plant-based milk category is your best bet. Always check the nutrition label, as sweetened versions can be loaded with added sugars.

Unsweetened Almond Milk: One of the most popular low-carb milk substitutes, offering a low carb count, often as little as 1 gram of net carbs per cup.
Unsweetened Coconut Milk: A creamy, flavorful alternative, with approximately 1–5 grams of net carbs per cup, depending on the brand and how it is processed (drinking milk versus canned).
Unsweetened Macadamia Nut Milk: A great-tasting, very low-carb option, sometimes containing less than 1 gram of net carbs per cup.
Unsweetened Flax Milk: A good source of omega-3 fats, with a low carb profile of around 1 gram of net carbs per cup.

A Comparison of Milk Options


Milk Type	Serving Size	Approximate Net Carbs	Notes
Cow's Milk (any fat level)	1 cup (240 mL)	12 g	High in lactose, significant carb load.
Heavy Cream	1 tbsp (15 mL)	<1 g	Use sparingly in coffee or recipes.
Half-and-Half	1 tbsp (15 mL)	<1 g	Good for coffee, less creamy than heavy cream.
Unsweetened Almond Milk	1 cup (240 mL)	1 g	Most popular low-carb, plant-based option.
Unsweetened Coconut Milk (carton)	1 cup (240 mL)	1–5 g	Varies by brand; check labels.
Unsweetened Macadamia Milk	1 cup (240 mL)	<1 g	Very low-carb, but can be expensive.
Unsweetened Oat Milk	1 cup (240 mL)	9–14 g	Avoid; high in carbs from oats.

How to Strategize Your Milk Intake

To successfully incorporate milk or its alternatives into a low-carb diet, strategic planning is essential. The easiest way to manage your intake is by focusing on small quantities and lower-carb options.

Use it as a Condiment: Instead of a glass of milk, use a small splash of heavy cream, half-and-half, or unsweetened plant-based milk in your coffee or tea. This keeps the carb impact minimal.
Choose Unsweetened Alternatives: Always read the ingredients and nutrition facts. Sweetened and flavored versions of plant-based milks can contain a surprising amount of added sugar.
Baking and Cooking: In recipes requiring milk, substitute with unsweetened almond, cashew, or canned coconut milk (which tends to be higher in fat) to reduce the carb content of your final dish.
Experiment with Blends: Try blending unsweetened plant milk with a bit of heavy cream for a thicker, richer consistency that is still low in carbs.

Conclusion

While traditional cow's milk is not forbidden on a low-carb diet, its carbohydrate content requires careful monitoring. A full glass of milk can quickly deplete your daily carb allowance, making it unsuitable for those following stricter protocols like the ketogenic diet. Fortunately, numerous excellent alternatives exist. Unsweetened nut milks like almond or macadamia offer the lowest carb count, while heavy cream and half-and-half are good dairy options for those who prefer them in small amounts. By being mindful of serving sizes and choosing the right substitutes, you can still enjoy creamy textures and flavors without derailing your low-carb progress. For more nutritional information and resources, consult Healthline's article on low-carb foods.

Frequently Asked Questions

While not strictly forbidden, cow's milk is high in carbs (about 12 grams per cup) and should be consumed in very limited quantities or replaced with low-carb alternatives, especially on strict keto diets.

For coffee, unsweetened almond milk or a small amount of heavy cream or half-and-half are excellent choices. Heavy cream provides a rich, creamy texture with minimal carbs per serving.

The carb count in cow's milk comes from the natural sugar, lactose, which is present regardless of the fat content. Removing fat actually increases the lactose concentration per serving, so skim milk is not lower in carbs.

You should avoid sweetened versions of any milk, as well as grain-based milks like oat milk and rice milk, which are naturally high in carbohydrates.

Always check the nutrition label and look for 'unsweetened' on the packaging. Read the ingredient list to ensure there are no added sugars, syrups, or thickeners that add carbs.

Macadamia nut milk and some brands of unsweetened almond milk or flax milk are often the lowest in carbs, with some options containing less than 1 gram of net carbs per cup.

Yes, but be mindful of portion sizes. Canned coconut milk is higher in fat and calories but can be a low-carb ingredient for cooking and adding richness. For a lighter beverage, stick to the carton-style unsweetened coconut milk.