Wondering if you can have almond milk on a keto diet? How many net carbs are in a cup of almond milk? If you’re doing keto, keep reading to learn everything you need to know about this plant-based milk.
Dairy milk contains high amounts of lactose, which is a type of sugar. This means that milk is pretty high in carbs, making it unsuitable for keto.
Many people on a low-carb diet have eliminated dairy milk in favor of plant-based alternatives like almond milk. In this post, you’ll learn all about the carb content of almond milk, plus some other keto-friendly milk options you can try.
Is Almond Milk Keto-Friendly?
Almond milk is keto-friendly, as long as it’s the unsweetened kind. With its low carbohydrate content, you can easily enjoy a cup or two without exceeding your daily carb limit. It’s important to note that sweetened almond milk isn’t keto-friendly since all the extra sugar adds up to a lot of carbs.
How Many Net Carbs In Almond Milk?
Based on nutrition information from the USDA, there are about 3 grams of net carbs in a cup of unsweetened almond milk and 10.5 grams in a cup of sweetened almond milk.
|1 Cup Serving||Net Carbs|
|Unsweetened Almond Milk (262g)||3 grams|
|Sweetened Almond Milk (244g)||10.5 grams|
Other Keto Substitutes for Almond Milk
If you’ve run out of almond milk or would just prefer not to use it, there are many substitutes you can consider. Here are a few options that you can still fit into your keto diet:
- Heavy Cream: Heavy cream is made when fresh cow’s milk is allowed to settle and the fatty layer at the top is skimmed off. With only 1 gram of net carbs per cup and high amounts of fat, heavy cream is an excellent addition to a low-carb diet.
- Coconut Milk: With 70 calories and 6 grams of net carbs per cup, coconut milk is higher in calories and carbohydrates when compared to almond milk. It can be substituted in a 1:1 ratio and its creamy texture is great for sauces, desserts and smoothies.
- Soy Milk: Soy milk can be substituted for almond milk in a 1:1 ratio. In comparison to almond milk, soy is a lot thicker and creamier. As opposed to the nuttiness of almond milk, soy milk has a neutral flavor, but some people think it has a slightly chalky texture. Since it’s quite thick, it works well in recipes for cakes, pies and heavier dishes.
Is Unsweetened Almond Milk Keto-Friendly
With only 3.4 grams of carbohydrates per cup, unsweetened almond milk is considered keto-friendly.
Is Sweetened Almond Milk Keto
Because of all the added sugar, sweetened almond milk is quite high in carbohydrates. You’ll definitely need to exclude it from your keto diet.
Almond Milk Nutrition (Macros)
How Many Carbs In Almond Milk?
Unsweetened almond milk has 3.4 grams of net carbs. Each gram of carbs provides 4 calories, which means that 12 out of the 39 calories are from carbohydrates.
One cup of almond milk provides 2.5 grams of fat. There are 9 calories per gram of fat, so there are about 20 calories of fat in a cup of unsweetened milk.
Almond milk isn’t a good source of protein, with only 1 gram in a cup.
There are 39 calories in a typical cup of almond milk. However, the calorie count will vary depending on which brand you buy and whether you choose a flavored or sweetened variety.
Is Almond Milk Healthy?
Almond milk is a healthy alternative to dairy-based milk. It’s a great option for vegans, people with lactose intolerance, or people on a ketogenic diet.
In addition to being low in calories, almond milk provides the body with lots of vitamin E, which is a powerful antioxidant that helps to fight inflammation. Some types of almond milk are enriched with calcium and vitamin D, just like regular milk. Unlike its dairy-based counterpart, almond milk contains very little protein.
How Much Almond Milk Can I Drink on Keto?
With a daily limit of 50 grams of net carbs and almond milk containing only 3.4 grams, you can theoretically enjoy a few cups of almond milk per day. However, since almond milk offers little in the way of nutrition, you’ll probably want to save your carbs and calories for more substantial meals.
When Should You Avoid Almond Milk?
If you have a tree nut allergy, you definitely shouldn’t be consuming almond milk.
What Milk is Keto-Friendly?
Keto-approved milk choices include coconut, cashew, flax, macadamia, soy and pea milk. Almond milk is also ideal for a keto diet, as long as it’s unsweetened.
Which Milk is Lowest in Carbs?
With half a gram of carbohydrates per cup, macadamia nut milk wins the award for the lowest carbs. The only drawback is that it’s a bit pricey.
Is Coconut Milk Keto?
Coconut milk can be enjoyed sparingly on a keto diet. One cup (260 grams) contains over 6 grams of net carbs, so it’s definitely less suitable for keto than other plant-based milk.
Is Oat Milk Keto?
Since oats are quite high in carbs, oat milk isn’t suitable for a keto diet. With a whopping 17 grams of net carbs per cup, you’ll definitely want to steer clear of this one.
Is Vanilla Almond Milk Keto-Friendly?
Vanilla almond milk is sweetened with sugar, which ramps up the carb content. At 16 grams of net carbs per 240ml, just one cup could be enough to kick you out of ketosis.
Is Coffee with Almond Milk Keto?
Almond milk is a great way to enjoy a keto-friendly cup of coffee. Just be sure to stick to the unsweetened variety and you’ll be fine.
Keto Almond Milk Recipes
Keto Smoothie with Almond Milk
Looking for a keto-friendly smoothie that’s perfect for a light breakfast? This low-carb smoothie is made with almond milk and blueberries, and it’s only 6.4 grams of net carbs per serving.
- Net Carbs: 6.4 g
- Total Carbs: 7.7 g
- Calories: 102.6
- Fat: 5.8 g
- Protein: 6 g
Keto Almond Milk Ice Cream
This homemade ice cream contains no eggs and is 100% dairy-free. With its smooth, creamy texture and only 1 gram of net carbs per serving, it’s the perfect guilt-free keto treat.
- Net Carbs: 1 g
- Total Carbs: 1 g
- Calories: 20
- Fat: 2 g
- Protein: 1 g
Keto Almond Milk Chia Pudding
You only need 3 ingredients to make this low-carb pudding for breakfast. Packed with healthy fats and fiber, this keto-friendly almond milk chia pudding will keep you feeling full and energized all morning long.
- Net Carbs: 1.8 g
- Total Carbs: 8.4 g
- Calories: 105
- Fat: 7 g
- Protein: 3.6 g
Keto Chocolate Shake with Almond Milk
When you’re craving chocolate, give this keto-friendly shake a try. Made with frozen bananas and unsweetened cocoa powder, this almond milk shake is sugar-free and contains only 4 grams of net carbs.
- Net Carbs: 4 g
- Total Carbs: 13.9 g
- Calories: 202.2
- Fat: 16.7 g
- Protein: 4.9 g
Keto Strawberry Shake with Almond Milk
The nutty taste of almond milk and the sweetness of strawberries make a tasty combo in this keto-approved shake. Plus, it’s ready in just 10 minutes for a quick, no-fuss breakfast.
- Net Carbs: 3 g
- Total Carbs: 4 g
- Calories: 36
- Fat: 3 g
- Protein: 1 g
Keto Peanut Butter Almond Milk Smoothie
With over 9 grams of protein, this low-carb smoothie is filling enough to ward off your mid-morning cravings. You only need 5 ingredients and 5 minutes for a keto-friendly, peanut buttery smoothie
- Net Carbs: 5.6 g
- Total Carbs: 7.6 g
- Calories: 410
- Fat: 17 g
- Protein: 9.3 g
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Keto Blueberry Smoothie with Almond Milk Recipe
- ½ cup unsweetened almond milk
- ¼ cup frozen blueberries
- ¼ cup plain Greek yogurt
- erythritol or other keto sweeteners, to taste
- 5 ice cubes
- ½ teaspoon vanilla extract
- Add all ingredients to a blender, excepting the ice cubes.
- Using the highest speed, blend the ingredients together. Add the ice and blend again until the mixture is smooth.
- If you like a frothy smoothie, add some more ice and blend again.
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