Is 1% Milk Keto Friendly?

Find out if 1% Milk is actually keto friendly.

Many foods claim to be keto friendly for marketing purposes, but can actually throw you out of ketosis. Use our simple analysis tools to see if 1% Milk is really keto friendly.

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We based our calculations on a limit of 20g net carbs per day. We do not make dietary recomendations. Please consult with a doctor or nutritionist for any diet advice and to make sure you are healthy enough for the keto diet.

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Why this food is probably not keto friendly

When it comes to the keto diet, the main goal is to keep carbohydrate intake low in order to promote ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates. With this in mind, it's important to carefully consider the foods and beverages we consume to ensure we stay within the recommended carb limits. One such beverage that often raises questions for those following the keto diet is milk, specifically lowfat, fluid, 1% milkfat milk with added vitamin A and vitamin D.

As mentioned earlier, milk with 1% milkfat contains 13g of net carbs per serving. This puts it in the 'limited' category for the keto diet, which means it should be consumed sparingly or in small amounts. While it may be tempting to enjoy a glass of milk due to its nutritional benefits, such as providing calcium and vitamins, the high carb content can potentially hinder your progress on the keto diet by taking up a significant portion of your daily carb allowance.

Instead of consuming lowfat milk, those following the keto diet may want to consider alternative options that are lower in carbohydrates. Some popular choices include unsweetened almond milk or coconut milk, which typically contain fewer carbs and can still provide a satisfying, creamy texture. Additionally, full-fat dairy products such as heavy cream or full-fat yogurt can also be more suitable for the keto diet, as they contain less carbohydrates and a higher fat content, aligning better with the macronutrient goals of the diet.

In conclusion, while milk with 1% milkfat and added vitamins may have some nutritional benefits, its higher carbohydrate content makes it less ideal for those following the keto diet. It's best to enjoy this type of milk in limited amounts or explore alternative low-carb options to keep your progress on track and maintain ketosis.

About This Food

Calories in unbranded 1% Milk: 43
Fat in unbranded 1% Milk: 1
Carbs in unbranded 1% Milk: 13
Net carbs in unbranded 1% Milk: 13
Protein in unbranded 1% Milk: 3

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Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

Nutrition Facts

Serving Size 1cup

Amount Per Serving
Calories 43 Calories from Fat 20
% Daily Value*
Total Fat 1g 1%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 39mg 2%
Total Carbohydrate 13g 4%
Dietary Fiber 0g 0%
Sugars 0g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4