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Is Almond Milk Keto-Friendly?

Almond Milk on a kitchen counter

Is Almond Milk Keto-Friendly? The short answer is yes, and in this article, we'll dive into why.

We'll explore Almond Milk's carb content, its nutritional benefits, and tips for incorporating it into a keto meal plan.

We'll also compare it with other keto-friendly milk alternatives and even give tips on how to make your own at home.

Whether you're a keto veteran or a beginner, this guide will help you understand how Almond Milk fits into a keto lifestyle and how it can enhance your meals and nutrition.

So, let's get started.


  • Yes, Almond Milk is keto-friendly due to its low carbohydrate content.
  • Almond Milk is enriched with beneficial nutrients like Vitamin D3, Vitamin E, and Calcium, along with dietary fiber and healthy fats.
  • Discover tips on how to incorporate Almond Milk in your keto meals, and explore its comparison with other keto-friendly alternatives.

Is Almond Milk Keto-Friendly?

Indeed, Almond Milk is considered keto-friendly. This is primarily due to its low carbohydrate content, with only 1.11g of net carbs per 100g serving. This minimal carb count plays a significant role in its compatibility with a ketogenic diet, which prioritizes low-carb food choices.

The reason Almond Milk is a favored choice among those following a ketogenic diet is its nutrient profile. With just 1.11g of carbs per 100g, it’s a decidedly low-carb option. This low carb count is crucial for those on the keto diet, as the aim is to reduce carbohydrate intake significantly to encourage the body to enter a state of ketosis.

Can You Have Almond Milk on a Strict Keto Diet?

Yes, Almond Milk can typically be incorporated even into a strict keto diet. A strict ketogenic lifestyle usually involves limiting daily carbohydrate consumption to less than 20g. Given that a 100g serving of Almond Milk contains only 1.11g of net carbs, it fits comfortably within this limit.

Even if someone chose a less stringent approach to keto or a low-carb diet, where daily carb intake could range from 30-50g of net carbs, Almond Milk would still be a viable option due to its low carbohydrate content.

Carbs In Almond Milk

Almond Milk contains a minimal 1.11g of net carbs per 100g, making it a low-carb choice suitable for a ketogenic lifestyle. The glycemic index, which measures how quickly a food causes blood sugar levels to rise, is typically low for foods with such a low carbohydrate content. This suggests Almond Milk could have a low glycemic index, although specific values can vary depending on other factors, such as how the milk is processed.

Almond Milk Nutrition Facts

Almond milk is a rich source of nutrients. A 100g serving provides various macro and micronutrients vital for our body's optimal function. Let's explore its nutritional value.

Firstly, the macronutrients: Almond milk provides energy mainly through fats (1.1g) and a small amount of carbohydrates (0.7g), of which 0.4g is sugars. The protein content stands at 0.4g.

Delving into micronutrients, almond milk is notably rich in Calcium, offering about 188mg per 100g. It's also a good source of Vitamin D (1µg) and Vitamin E (1.97mg), known for their roles in bone health and antioxidant functions respectively.

Phosphorus and Potassium, both key players in cellular function, are present at 24mg and 50mg respectively. Trace elements like iron (0.56mg) and magnesium (17mg) are also part of almond milk's nutritional profile.

Note the presence of Sodium (51mg), an electrolyte vital for fluid balance and nerve transmission. Finally, Vitamin A (8µg) contributes to vision and immune health.

Nutrient NameAmount and Unit per 100g
Net Carbs1.11g
Carbohydrate, by difference1.31g
Fiber, total dietary0.2g
Total fats0.96g
Sodium, Na72.0mg
Potassium, K67.0mg
Magnesium, Mg6.0mg
Calcium, Ca184.0mg
Vitamin D3 (cholecalciferol)1.0ug
Vitamin E (alpha-tocopherol)6.33mg
Vitamin K (Dihydrophylloquinone)0.1ug
Copper, Cu0.02mg
Iron, Fe0.28mg
Phosphorus, P9.0mg
Selenium, Se0.1ug
Zinc, Zn0.06mg
Manganese, Mn0.04mg
Pantothenic acid0.01mg
Folate, total1.0ug
Choline, total3.1mg
Fatty acids, total saturated0.08g
Fatty acids, total monounsaturated0.59g
Fatty acids, total polyunsaturated0.24g
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 Almond Milk on a Keto Diet

Almond Milk is enriched with several beneficial nutrients such as Vitamin D3, Vitamin E, and Calcium, making it a valuable addition to a keto diet from a nutritional perspective. It also contains dietary fiber and healthy monounsaturated fats. However, it's worth noting that Almond Milk does contain sodium, so it's crucial to be mindful of overall sodium intake when including it in your diet.

Incorporating Almond Milk into Your Keto Meal Plan

  1. Use Almond Milk as a Dairy Substitute: Almond Milk's versatility makes it an ideal dairy substitute in various dishes. It works well in smoothies, soups, and sauces that require a creamy texture.
  2. Try Keto Recipes with Almond Milk: Almond Milk can be used in a variety of keto recipes. It works well in low-carb desserts, protein shakes, or creamy soups. Experimenting with new recipes can make your keto journey more enjoyable.
  3. Mind Your Portions: While Almond Milk is low in carbs, it's essential to note that these can add up with larger portions. Remember to count the carbs from Almond Milk towards your daily limit to maintain ketosis.

Keto-Compatible Alternatives for Almond Milk

  1. Coconut Milk: Known for its high fat content and low carb count, Coconut Milk is another excellent dairy alternative for those on a keto diet. It can be used similarly to Almond Milk in smoothies, soups, and sauces.
  2. Macadamia Nut Milk: This is another nut milk with a similar nutritional profile to Almond Milk, containing fewer carbs and a good amount of healthy fats. It can be used as a direct substitute for Almond Milk in most keto-friendly recipes.
  3. Flax Milk: It's a low-carb, high-fiber milk that's also a good source of omega-3 fatty acids. It's a bit thinner than Almond Milk but can replace it in recipes like smoothies, coffee, or protein shakes.
  4. Cashew Milk: Slightly creamier than Almond Milk, Cashew Milk offers a low carbohydrate and high healthy fat option. It can be a delicious alternative for baking or making keto-friendly sauces.

Concluding Thoughts on Almond Milk and Keto

Almond Milk's low carbohydrate content and rich nutritional profile make it an excellent choice for those on a keto diet. It provides valuable nutrients like Vitamin D3, Vitamin E, and Calcium, along with dietary fiber and healthy fats. However, it's essential to consider the sodium content and manage portions to maintain your daily carb limits.

Experimentation can be the spice of life on a keto diet, and Almond Milk's versatility opens up numerous culinary avenues. From substituting dairy in smoothies and soups to starring in low-carb desserts, the sky is the limit with Almond Milk. Plus, if you're looking for variety, there are other keto-friendly milk alternatives like Coconut Milk, Macadamia Nut Milk, Flax Milk, and Cashew Milk to try.

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.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Yes, due to its low carbohydrate content, Almond Milk can be an excellent choice for those on a keto diet.

Almond Milk does contain a small amount of carbs, but it's lower in carbs compared to other types of milk, making it a good option for keto.