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Is Half and Half Keto-Friendly?

Half and Half on a kitchen counter

Wondering if Half and Half is keto-friendly? Well, you're in the right place! Yes, it's keto-friendly, and in this article, we delve deeper into its nutritional profile.

We'll break down Half and Half's carbohydrate content, explore how to incorporate it in a keto diet, discuss its health implications, and even suggest some keto-compatible alternatives.

Let's dive in to discover the yummy and nutritious journey of Half and Half on a keto diet.


  • Yes, Half and Half is keto-friendly with a moderate carb content.
  • It offers a variety of nutrients, including essential vitamins and minerals.
  • Scroll down to explore how to effectively include Half and Half in your keto diet and its health implications.

Is Half and Half Keto-Friendly?

Yes, Half and Half is considered keto-friendly. This is primarily based on its carbohydrate content, which is one of the main factors to consider when determining whether a food is suitable for a ketogenic diet. Half and Half contains 4.3g of carbs per 100g, a relatively low amount that fits within the limits of most keto diet plans.

The primary reason Half and Half is deemed keto-friendly lies in the low-carb, high-fat principle that defines the ketogenic diet. The diet aims to reduce carbohydrate intake dramatically and replace it with fat. Fats become the body's main fuel source, and Half and Half, with its 11.5g of total fats per 100g, aligns well with this principle.

Given the serving size, the average person might not consume 100g of Half and Half in one go. However, even in smaller quantities, the carbohydrate content remains low, ensuring it doesn't significantly impact the overall daily carb limit of a keto diet, which is typically around 20 to 50 grams. The net carbs, which is the total carbs minus fiber, in Half and Half also remains at 4.3g per 100g, keeping it within the keto-friendly category.

Can You Have Half and Half on a Strict Keto Diet?

Certainly, Half and Half can fit into a strict ketogenic diet. On such a diet, the daily carbohydrate intake is typically limited to less than 20g. Given that Half and Half contains 4.3g of carbs per 100g, it can be included in a strict keto diet with careful portion control.

A strict keto diet is not the only approach to achieving ketosis. Some individuals follow a more flexible low-carb diet, allowing for 30-50g of net carbs per day. In this scenario, Half and Half can also be conveniently incorporated without significantly impacting daily carb limits.

To continue enjoying Half and Half without disrupting ketosis, it's advisable to regularly track your carbohydrate intake. Tools like food diaries, mobile apps, or nutrition databases can aid in this tracking process. By keeping tabs on your daily carb count, you can ensure that additions like Half and Half don't push you over your limit.

Carbs In Half and Half

Half and Half contains a moderate amount of carbs, with 4.3g per 100g. This is the net carb value, which is calculated by deducting the fiber content from the total carbohydrate content. Since Half and Half does not contain any fiber, the total and net carbs are the same.

Half and Half Nutrition Facts

In a 100g serving of Half and Half, there are 123 calories, principally from fats and sugars. The key macronutrients are 10.4g of fat, 9.8g of carbohydrates (largely sugars), and a meager 3.3g of protein. Its fat content is a blend of both saturated and unsaturated fats. It contains 6.6g of saturated fat, which is considered high. But, it also provides 2.3g of monounsaturated fat and 0.5g of polyunsaturated fat, offering a more balanced fat profile. On the micronutrient front, Half and Half is enriched with calcium (providing 11% of the daily recommended intake) and Vitamin A, but lacks significantly in other vitamins and minerals. While Half and Half is relatively high in sugars, containing 9.8g, it offers no dietary fiber. This makes it a less ideal option for those seeking foods with a balanced carbohydrate profile.
Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 4.3g
Total fats 11.5g
Protein 3.13g
Sodium, Na 61.0mg
Potassium, K 132.0mg
Magnesium, Mg 10.0mg
Calcium, Ca 107.0mg
Vitamin A 97.0ug
Vitamin B-6 0.05mg
Vitamin B-12 0.19ug
Vitamin C, total ascorbic acid 0.9mg
Vitamin E (alpha-tocopherol) 0.25mg
Vitamin K1 1.3ug
Copper, Cu 0.01mg
Iron, Fe 0.05mg
Phosphorus, P 95.0mg
Selenium, Se 3.2ug
Zinc, Zn 0.39mg
Fluoride, F 3.0ug
Cholesterol 35.0mg
Beta-carotene 22.0ug
Betaine 0.7mg
Manganese, Mn 0.0mg
Thiamin 0.03mg
Riboflavin 0.19mg
Niacin 0.11mg
Pantothenic acid 0.54mg
Folate, total 3.0ug
Choline, total 18.7mg
Retinol 95.0ug
Calories 131.0kcal
Water 80.57g
Tryptophan 0.07g
Threonine 0.14g
Isoleucine 0.16g
Leucine 0.26g
Lysine 0.14g
Methionine 0.07g
Cystine 0.02g
Phenylalanine 0.14g
Tyrosine 0.15g
Valine 0.19g
Arginine 0.07g
Histidine 0.07g
Alanine 0.1g
Aspartic acid 0.23g
Glutamic acid 0.63g
Glycine 0.07g
Proline 0.33g
Serine 0.1g
Fatty acids, total saturated 7.03g
Fatty acids, total monounsaturated 3.32g
Fatty acids, total polyunsaturated 0.55g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Half and Half on a Keto Diet

Half and Half is quite nutrient-dense, providing several vitamins and minerals. For instance, it offers calcium and phosphorus, which are essential for bone health. It also contains a variety of B vitamins, including B-6, B-12, riboflavin, and pantothenic acid, which contribute to energy metabolism.

Incorporating Half and Half into Your Keto Meal Plan

  1. Espresso Companion: Half and Half is a delightful addition to a morning espresso. It adds creaminess and a hint of sweetness without the need for sugar, making your beverage keto-friendly.
  2. Keto Recipes: Half and Half can be used in a variety of keto recipes. For instance, it can be added to keto-friendly soups or sauces to enhance texture and flavor or blended into a protein shake for added richness and nutrition.
  3. Portion and Carb Control: While Half and Half is keto-friendly, it's essential to keep track of portion sizes and count the carbs. This will ensure that it doesn't significantly impact your daily carb limit and disrupt ketosis.

Keto-Compatible Alternatives for Half and Half

  1. Almond Milk: This is a popular dairy-free, keto-friendly alternative to Half and Half. It is low in carbs and can be used in a variety of recipes, like keto smoothies or keto-friendly cereals. Nutritionally, unsweetened almond milk typically has less than 1g of carbs per 100g, significantly lower than Half and Half.
  2. Coconut Milk: This is another excellent keto-friendly substitute. It is thicker than almond milk, making it a good choice for keto soups or stews. It's high in healthy fats and low in carbs, with roughly 2g of carbs per 100g.
  3. Heavy Cream: This is a richer alternative to Half and Half. It can be used in coffee, sauces, or keto desserts. Its high-fat content makes it extremely keto-friendly, and it contains about 2.8g of carbs per 100g.

Concluding Thoughts on Half and Half and Keto

Half and Half can certainly find a place in a keto diet, given its moderate carb content of 4.3g per 100g. It's not only keto-friendly but also brings a variety of nutritional benefits to the table, including essential minerals and vitamins that contribute to bone health and energy metabolism.

While it can be enjoyed in various ways, from enhancing your morning espresso to adding richness to keto-friendly recipes, the key is portion control and carb counting. This ensures that it fits within your daily carb limit and doesn't disrupt ketosis.

Alternative options like almond milk, coconut milk, and heavy cream can also be explored for some dietary variety. Each of these substitutes brings unique nutritional benefits and can be utilized in a range of keto recipes.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Absolutely! Half and Half can be a great addition to your keto recipes, such as soups, sauces, and protein shakes, adding a creamy texture and flavor.

Half and Half contains approximately 4.3g of carbs per 100g, which is moderate compared to other dairy alternatives like almond milk (less than 1g per 100g) and coconut milk (around 2g per 100g).