What Type of Milk Has the Lowest Carbohydrates?

January 2, 2026 •

4 min read

With a wide array of options now available, many people are surprised to learn that unsweetened macadamia nut milk often contains fewer than one gram of carbs per serving. Selecting the right type of milk is essential for those monitoring their carb intake, whether for a ketogenic diet, managing diabetes, or simply a healthier lifestyle. This guide explores what type of milk has the lowest carbohydrates and helps you find the perfect fit for your dietary needs.

Quick Summary

This article provides a comprehensive comparison of different milk types, detailing their carbohydrate content. It covers unsweetened plant-based alternatives like macadamia, hemp, almond, and coconut milk, as well as dairy options like heavy cream and half-and-half. Key factors influencing carb counts, suitable uses for each milk, and tips for reading nutrition labels are also included.

Key Points

Unsweetened macadamia milk has the lowest carbohydrates: With some brands having less than 1 gram of net carbs per cup, it is ideal for strict keto diets.
Always choose unsweetened varieties: Flavored or sweetened milks have significantly higher carb counts due to added sugars, which can derail a low-carb diet.
Heavy cream is a low-carb dairy option: For those preferring dairy, heavy cream is a high-fat, low-carb choice perfect for adding richness to coffee and sauces.
Check nutrition labels for hidden sugars: Ingredients like 'evaporated cane juice' or 'brown rice syrup' can increase carb content, so review the label carefully.
Consider taste and texture for different uses: Milder milks like flax and almond are versatile for cooking, while richer macadamia or heavy cream are best for coffee.

The Lowest-Carb Milk Options for Low-Carb and Keto Diets

Choosing a low-carb or keto-friendly milk is a crucial step for managing your daily carbohydrate intake. While traditional dairy milks are naturally high in lactose (a form of sugar), many unsweetened plant-based alternatives and high-fat dairy products offer minimal carbs per serving. Below is a detailed breakdown of the best options, focusing on their nutritional profiles to help you make an informed decision.

Unsweetened Macadamia Nut Milk

Leading the charge for the absolute lowest carbohydrates is unsweetened macadamia nut milk. Some brands list the net carb count as close to zero due to its high fat and low sugar content. This makes it an ideal choice for strict ketogenic dieters. It offers a rich, creamy texture and a subtle, buttery flavor that works well in coffee and smoothies without adding a significant carb load.

Nutritional Profile (per 1 cup serving): Approximately 1 gram of total carbs and often <1 gram of net carbs.
Best For: Keto dieters, adding creaminess to beverages, and low-carb cooking where a nutty flavor is complementary.

Unsweetened Hemp Milk

Made from ground hemp seeds, unsweetened hemp milk is another excellent low-carb option, especially for those with nut allergies. Many varieties contain almost no carbs per serving while providing a healthy dose of omega-3 and omega-6 fatty acids. Its taste is distinctly earthy and nutty, which can be a delicious addition to certain recipes.

Nutritional Profile (per 1 cup serving): As low as 1 gram of total carbohydrates or less, with some fortified brands listing 0 net carbs.
Best For: Nut-allergy sufferers, smoothies, and general low-carb use where a unique flavor is desired.

Unsweetened Flax Milk

Derived from flaxseeds, unsweetened flax milk is naturally low in carbs and high in beneficial omega-3 fatty acids. Its nutritional profile is very similar to almond milk, but its flavor is milder and slightly nutty. It is a fantastic option for those seeking a neutral-tasting milk alternative that won't interfere with other flavors.

Nutritional Profile (per 1 cup serving): Typically contains 1 gram of total carbohydrates or less.
Best For: Cooking, baking, coffee, and cereal, as its neutral taste makes it highly versatile.

Unsweetened Almond Milk

Perhaps the most popular of the plant-based milks for low-carb lifestyles, unsweetened almond milk is widely available and affordable. It has a very low carbohydrate count and works well in many recipes. However, flavor and consistency can vary significantly by brand, so it may take some experimenting to find a favorite.

Nutritional Profile (per 1 cup serving): Roughly 1 to 2 grams of total carbohydrates.
Best For: General use in coffee, smoothies, and baking due to its widespread availability and low price point.

Heavy Cream and Half-and-Half

For those who prefer dairy, heavy cream and half-and-half are low-carb options due to their high-fat content. The carbohydrate content is low per serving size (usually a tablespoon), though the count adds up with larger quantities. Heavy cream, in particular, is a staple for keto dieters seeking a rich, creamy texture without the carbs of regular milk.

Nutritional Profile (per tablespoon): Heavy cream has approximately 0.4 grams of net carbs, while half-and-half has about 0.3 grams.
Best For: Small additions to coffee or tea, sauces, and cooking where a rich, dairy flavor is desired.

A Comparison of Low-Carb Milks


Milk Type	Carbs (per 1 cup, unsweetened)	Best For	Flavor Profile	Pros	Cons
Macadamia Milk	<1-1g net carbs	Coffee, smoothies, keto	Creamy, buttery, slightly sweet	Extremely low carb, creamy texture	More expensive, less available
Hemp Milk	<1-1g net carbs	Nut-free needs, cooking	Earthy, nutty	Nut-free, good fatty acids	Earthy flavor may not be for everyone
Flax Milk	1g net carbs	All-purpose, cereal, baking	Milder, slightly nutty	Versatile, good omega-3 source	Lower protein, texture can be thin
Almond Milk	1-2g net carbs	Coffee, smoothies, general use	Mild, nutty	Widely available, affordable	Low protein, variable taste by brand
Heavy Cream	3g net carbs (per ¼ cup)	Coffee, sauces, fat-bomb recipes	Rich, creamy	High fat for keto, zero added sugar	High calories, dairy-based
Half-and-Half	1g net carbs (per oz)	Coffee, light cooking	Rich, creamy, milky	Dairy option, good for coffee	Not as low-carb as plant-based

How to Choose Your Lowest-Carb Milk

When standing in the grocery aisle, consider a few factors beyond just the basic carb count. First, always check the label for the word 'unsweetened'. The presence of added sugars can dramatically increase the carbohydrate content, turning an otherwise low-carb option into a high-sugar one. For example, sweetened almond milk can have over 10 grams of carbs per serving, compared to the 1-2 grams in the unsweetened version.

Additionally, consider the intended use. For morning coffee, heavy cream or unsweetened macadamia milk can provide rich creaminess without the carbs. For baking or cooking, unsweetened almond or flax milk might be a more neutral choice that won't overpower the flavor of the dish. Also, be mindful of ingredients like thickeners (e.g., carrageenan) that some people prefer to avoid. Reading the full nutrition label is key to making the best choice for your dietary goals.

Conclusion

For those seeking the lowest-carbohydrate milk, unsweetened plant-based options like macadamia, hemp, and flax milk are the top contenders, often containing 1 gram of net carbs or less per cup. Unsweetened almond milk is another excellent, readily available choice with a slightly higher carb count but still well within low-carb guidelines. For dairy lovers, heavy cream offers a rich, very low-carb solution for adding creaminess in small amounts. The key is to prioritize unsweetened varieties and check labels for added sugars to ensure your choice aligns with your nutritional needs. By being mindful of these details, you can easily incorporate milk into your low-carb lifestyle without compromising your health goals.

For further information on navigating low-carb diets, consult the resources from the Atkins website, which offers guidance on suitable milk alternatives.

Frequently Asked Questions

For a strict keto diet, unsweetened macadamia nut milk is often the best choice due to its near-zero net carb count per serving. Unsweetened hemp and almond milks are also excellent, widely available alternatives.

Regular cow's milk contains about 12 grams of carbohydrates per cup, coming from the natural milk sugar called lactose. This amount is generally considered too high for a ketogenic diet.

Yes, heavy cream is very low in carbohydrates, with about 0.4 grams of net carbs per tablespoon. It's an excellent option for adding creaminess to beverages and recipes in moderation.

No, sweetened almond milk is not low-carb. It contains significant amounts of added sugar, increasing its carb count to 10 grams or more per cup, compared to 1-2 grams in the unsweetened version.

Unsweetened coconut milk from a carton is a good low-carb choice, typically containing around 1 to 2 grams of carbohydrates per cup. However, this is slightly higher than macadamia or hemp milk.

Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrates. In the context of unsweetened milk, this distinction is less critical, as fiber is minimal. However, some zero-carb products rely on this calculation.

Unsweetened hemp milk is a great option for those with nut allergies. It's derived from hemp seeds, not tree nuts, and is very low in carbohydrates.