How many carbs are in milk?
Milk (1 cup) has 11 g of total carbs and 0 g of fiber, which is 11 g of net carbs. Per 100 g: 4.5 g carbs, 4.5 g net carbs.
Carbs & keto check
Is milk keto? Carbs in milk
In moderation
In moderation. Milk has 11 g net carbs per serving (1 cup); 4.5 g per 100 g, about 55% of a 20 g daily limit, so keep the portion small.
Net carbs · 1 cup11 g
Net carbs · 100 g4.5 g
Total carbs11 g
Fiber0 g
Calories146
Protein7.9 g
444 g of milk = a whole 20 g net carb day
Nutrition
Carbs in milk by serving
Net carbs = total carbs − fiber. Values from the Keto.app food database.
| Serving | Net carbs | Carbs | Fiber | kcal | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 cup (244 g) | 11 g | 11 g | 0 g | 146 | 7.9 g | 7.9 g |
| 100 ml | 4.7 g | 4.7 g | 0 g | 62 | 3.3 g | 3.4 g |
| 100 g | 4.5 g | 4.5 g | 0 g | 60 | 3.2 g | 3.2 g |
| 1 fl oz (30.5 g) | 1.4 g | 1.4 g | 0 g | 18 | 1 g | 1 g |
From Keto.app data
What keto dieters actually log
Whole Milk has been added to Keto.app food diaries 52,647 times over about 10 years.
Most-logged results for “milk”
- Whole Milk52,647
- Coffee with Milk34,125
- Almond Milk27,269
- 2% Fat Milk35,228
- Milk2,892
Times logged by Keto.app users, over about 10 years.
Keto swap
Almond Milk
0.2 g net carbs per 100 g vs 4.5 g in milk. Keto.app users have logged almond milk 27,269 times.
FAQ
Milk on keto
Is milk keto friendly?
In moderation. Milk has 11 g net carbs per serving (1 cup); 4.5 g per 100 g, about 55% of a 20 g daily limit, so keep the portion small.
How much milk can I eat on keto?
On a strict 20 g net carb day, 444 g of milk would use your entire carb budget. Most people on keto keep it to a small portion.
What can I eat instead of milk on keto?
Almond Milk is a popular low-carb swap with 0.2 g net carbs per 100 g.
Your plan, in your pocket
Track it all in Keto.app
Log meals in seconds, see how each food fits your net carbs, and follow your plan day by day.