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Is Goat Milk Keto-Friendly?

Goat Milk on a kitchen counter

Is Goat's milk keto-friendly? That's a question many keto dieters find themselves pondering as they navigate the dairy aisle. In this article, we're going to dive deep into the world of goat's milk, examining its nutritional content


  • No, goat milk is not keto-friendly due to its relatively high carb content.
  • Goat milk boasts a rich nutritional profile, offering a good source of protein, essential minerals, and vitamins.
  • Explore this article further to discover keto-compatible alternatives for goat milk.

Is Goat Milk Keto-Friendly?

Goat milk is not considered keto-friendly. Its carbohydrate content, one of the primary concerns for individuals on a keto diet, stands at 4.45g per 100g serving.

It also contains lactose. Lactose is a type of sugar naturally found in milk, including goat's milk. It's what gives milk its slightly sweet taste. However, on a keto diet, where the goal is to limit carbohydrate intake to maintain a state of ketosis, lactose can present a challenge. Since lactose contributes to the total carb count of goat's milk, this makes it less than ideal for those strictly following a keto lifestyle.

Can You Have Goat Milk on a Strict Keto Diet?

No, goat milk can not be a part of a strict keto diet. A strict ketogenic plan typically involves consuming less than 20g of carbohydrates per day. Given that goat milk has 4.45g of net carbs per 100g serving, it can be tricky to include it. More importantly, lactose as milk sugar, can kick you out of ketosis.

Carbs In Goat Milk

Goat's milk, much like cow's milk, contains carbohydrates primarily in the form of lactose. Lactose is a natural sugar found in the milk of mammals, including goats, cows, and humans. It's what gives milk its slightly sweet flavor. In goat's milk, the amount of carbs can vary, but it generally contains around 4.45 grams of carbohydrates per 100 grams, with the majority of these carbs coming directly from lactose.

The presence of lactose as the main source of carbs in goat's milk means that while it offers nutritional benefits such as being a good source of calcium, protein, and various vitamins, its carb content could pose a challenge for those on a strict keto diet.

The keto diet emphasizes minimizing carbohydrate intake to maintain a state of ketosis, where the body burns fat for fuel instead of carbs. Therefore, the lactose in goat's milk could potentially disrupt this metabolic state if consumed in quantities that exceed an individual's daily carb allowance.

Goat Milk Nutrition Facts

Goat milk is a treasure trove of vital nutrients. A 100g serving offers a robust nutritional profile: 69 calories, 4.1g of proteins, 4.5g of fat, and 4.4g of carbohydrates. It provides essential macronutrients needed for bodily functions.

  • In terms of micronutrients, goat milk shines. It is a source of vital minerals such as Calcium (134mg), Phosphorus (111mg), and Potassium (204mg). These minerals play critical roles in bone health and maintaining the body's fluid balance.
  • Moreover, goat milk is rich in vitamins. It contains Vitamin A (57µg), a key component for vision and immunity, and Vitamin B2 (0.3mg), which aids in energy production.
  • Goat milk also features an impressive array of fatty acids. It contains 2.7g of Saturated Fat, 0.8g of Monounsaturated Fat, and 0.2g of Polyunsaturated Fat. Fatty acids are essential for brain health and controlling inflammation.
  • In addition, goat milk showcases trace elements like Zinc (0.3mg) and Selenium (1.4µg), which are crucial for immunity and thyroid function. Lastly, the presence of 3.6g of Sugar provides quick energy.

Keep in mind this is not medical advice and individual nutrient needs may vary.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference4.45g
Total fats4.14g
Sodium, Na50.0mg
Potassium, K204.0mg
Magnesium, Mg14.0mg
Calcium, Ca134.0mg
Vitamin A57.0ug
Vitamin B-60.05mg
Vitamin B-120.07ug
Vitamin C, total ascorbic acid1.3mg
Vitamin D3 (cholecalciferol)1.3ug
Vitamin E (alpha-tocopherol)0.07mg
Vitamin K10.3ug
Copper, Cu0.05mg
Iron, Fe0.05mg
Phosphorus, P111.0mg
Selenium, Se1.4ug
Zinc, Zn0.3mg
Manganese, Mn0.02mg
Pantothenic acid0.31mg
Folate, total1.0ug
Choline, total16.0mg
Aspartic acid0.21g
Glutamic acid0.63g
Fatty acids, total saturated2.67g
Fatty acids, total monounsaturated1.11g
Fatty acids, total polyunsaturated0.15g
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 Goat Milk on a Keto Diet

Goat milk boasts a rich nutritional profile that can offer numerous health benefits. It's a good source of protein, contributing to muscle repair and growth, and it's also packed with essential minerals like calcium, phosphorus, and potassium, which are crucial for bone health and proper cellular function. In addition, goat milk offers a variety of vitamins, including Vitamin A, which is vital for maintaining healthy vision, and various B vitamins, which help support energy production and brain function.

But it's not really recommended for the keto diet.

If you're following a more relaxed, low-carb diet, then you can enjoy goat milk!

Keto-Compatible Alternatives for Goat Milk

  1. Almond Milk: Almond milk is a popular non-dairy alternative that's low in carbs and fits well into a keto diet. It can be used in a variety of recipes, such as smoothies or keto-friendly baked goods. However, it's important to choose unsweetened versions to keep the carb content low.
  2. Coconut Milk: Another non-dairy option, coconut milk is rich in healthy fats and low in carbs, making it a great choice for the keto diet. It can add a tropical twist to your smoothies, soups, and curries. Compared to goat milk, it typically has fewer carbs but more saturated fats, which can be beneficial for those on a keto diet.
  3. Heavy Cream: High in fats and low in carbs, heavy cream can be a good substitute for goat milk in various keto recipes. It's particularly suitable for keto desserts or coffee. It has a higher fat content compared to goat milk and can help increase satiety.

Concluding Thoughts on Goat Milk and Keto

So, what's the verdict on goat's milk and the keto diet? Well, even though goat's milk is nutritious and delicious, its carbs from lactose mean it's not the best buddy for keto. Since staying keto means keeping those carbs really low, goat's milk might not fit into everyone's plan.

But don't worry! There are some cool keto-friendly alternatives to keep your meals exciting. How about trying almond milk, coconut milk, or even hemp milk? These options are low in carbs and can still give you that creamy taste you're after in smoothies, coffee, and recipes. Plus, experimenting with these alternatives can be a fun way to discover new favorite drinks and dishes that fit right into your keto lifestyle. Keep it simple, and happy keto-ing!

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

No, goat milk is not keto-friendly due to its relatively high carb content and lactose.

Since it contains lactose, a milk sugar, goat milk can kick you out of ketosis.