Is Milk Keto-friendly?

By Marco Christiansen | Jun 21, 2021

8:45 AM

Milk is one of the staples of our diet, so you may be wondering whether or not you can have it on keto and include it in your recipes.

Even if the milk has natural benefits, regular cow's milk is not keto-friendly due to its relatively high carb content.

Milk has 4.63g of net carbs per 100g and a low to medium glycemic index (GI) of around 30 to 34. This makes it a low-GI beverage, causing a slow and low rise in blood sugar levels when consumed moderately.

Milk Nutrition Facts


100g of milk provides essential macronutrients: – Protein: 3.4g – Carbohydrates (lactose): 4.8g – Saturated fat: 1g


Micronutrients in milk include: – Calcium: 120mg (important for bone health) – Potassium: 150mg (maintains healthy blood pressure) – Phosphorus: 93mg (aids in energy metabolism)Conde Nast Traveler


Vitamin content per 100g of milk: – Vitamin B2 (Riboflavin): 0.18mg – Vitamin B12: 0.9µg – Also contains small amounts of Vitamin B1, B5, and B6.

Check out the Keto-Compatible Alternatives For Milk for a smooth keto diet!

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