Is Almond Milk Keto-Friendly?

author avatar Dr. Eric Berg 09/17/2023

Almond milk is a plant-based milk alternative and a popular choice for people with lactose intolerance or cow’s milk allergies. But is almond milk keto-friendly? 

Yes, almond milk is low in carbs and an ideal dairy-free keto milk that won’t interfere with fat-burning or push you out of ketosis.

Let’s look at almond milk’s carb count and discover more keto-friendly milk alternatives.  

Glass of almond milk on the table

What is almond milk?

Almond milk is a plant-based milk substitute made from raw almonds. 

It’s typically made by blending soaked almonds and straining the mixture through a fine mesh to remove the pulp, leaving a milk-like liquid.

This dairy-free milk alternative is a popular choice among individuals who are lactose intolerant, vegan, or prefer non-dairy options.

Almond milk has a slightly nutty flavor and creamy texture, which makes it an excellent choice for coffee, tea, and smoothies and a great cow's milk substitute for keto dessert recipes.

Commercial almond milk is widely available, and many homemade almond milk recipes exist for those who prefer to make it themselves.

Watch the video below to learn why you can safely enjoy almond milk on keto. 

How many carbs are in almond milk

One cup of unsweetened almond milk contains less than one gram of net carbs per cup, making it an ideal low-carb milk alternative that works great in desserts, smoothies, and coffee.

Some store-bought varieties are high in added sugars, which significantly increase their carb count and can quickly kick you out of ketosis

It’s crucial to avoid sweetened almond milk and always check the nutritional value information of the almond milk product you plan to use. 

If you have a high-speed blender, making your own almond milk is a great option to avoid commercial almond milks that are typically highly processed.

Simply soak raw almonds overnight in fresh water and blend until smooth. Strain the pulp through a cheesecloth or fine mesh to separate the liquid, and store your homemade almond milk in the fridge for up to four days.

Keto foods

Is almond milk keto-friendly?

Yes, unsweetened almond milk is a low-carb milk alternative that’s on the keto food list.

“Because of its low carb count, drinking almond milk won’t raise blood sugar or insulin levels, which keeps your metabolism in ketosis and maintains fat burning,” explains Dr. Berg.

Homemade almond milk isn’t just low in carbs but also contains several essential nutrients, including healthy fats, vitamin E, magnesium, and manganese, making it an excellent choice for a nutritious low-carb diet like Healthy Keto®

Research published in the Journal of Food Science found that almond milk contains significantly higher levels of heart-healthy monounsaturated and polyunsaturated fats than most other plant-based milk alternatives.  

Bottle of milk and selection of nuts on a table

More keto-friendly milk alternatives

If you have to avoid almond milk due to an almond sensitivity or tree nut allergy or don’t enjoy its nutty taste, you can choose from plenty of keto-friendly milk alternatives.  

Here are four low-carb milk alternatives.

1. Unsweetened cashew milk 

Cashew milk without added sugars contains around 1 to 2 grams of net carbs per cup. 

Its creamy texture makes cashew milk a great dairy-free and keto-approved addition to hot or iced coffees, dressings, stews, soups, and sauces. 

2. Unsweetened flax milk 

Unsweetened flax milk is another keto milk low in carbs and a great source of healthy omega-3 fats and antioxidants. 

One cup of unsweetened flaxseed milk contains one net carb—perfect for a Healthy Keto diet.  

Because of its nutty and slightly sweet flavor, flax milk works great for keto chia puddings and makes a delicious low-carb hot chocolate if mixed with unsweetened chocolate powder.  

3. Unsweetened macadamia nut milk 

Macadamia nut milk is a delicious low-carb milk alternative that contains around 1 gram of net carbs per cup. 

Macadamia nuts are exceptionally healthy, and their milk is an excellent source of several essential nutrients, including vitamins E, B2, and B12.  

4. Unsweetened coconut milk

Coconut milk is keto-friendly and another keto-friendly milk substitute. 

However, coconut milk contains slightly more carbs than most other types of low-carb milk. Half a cup of unsweetened coconut milk contains around 3 grams of carbs, and it’s crucial to include coconut milk in your daily net carb count to maintain fat-burning and ketosis.

Man declining milk

Milk alternatives to avoid on keto

Not all plant milks are keto-friendly, and it's essential to check their nutritional value information to avoid high-carb options that can interfere with ketosis. 

Here are some milk alternatives that should be avoided on keto.

Oat milk

Oat milk isn't keto-approved due to its low fat and high carb count.

One cup of oat milk has around 16 net carbs per cup, making it an unsuitable choice for a high-fat, low-carb diet. 

Rice milk

Rice milk contains more carbs than most other plant-based, non-dairy milk alternatives. 

Depending on the exact rice milk brand, one cup can contain up to 20 grams of net carbs, and it's best to avoid rice milk and other rice milk products while on the ketogenic diet. 

Soy milk

Unsweetened soy milk is relatively low in carbs. However, it's not a healthy milk for keto dieters. 

Many soy milk products are made from GMO crops linked to potentially adverse effects, including hormone imbalances, poor kidney and liver function, and fertility issues in both men and women.   

A study published in Critical Reviews in Food Science and Nutrition found, "The results of most studies with GM foods indicate that they may cause some common toxic effects such as hepatic, pancreatic, renal, or reproductive effects and may alter the hematological, biochemical, and immunologic parameters."

Happy man drinking milk

Key takeaways

Is almond milk keto-friendly? Yes, almond milk contains less than one gram of net carbs per cup, which makes it an excellent low-carb cow’s milk alternative that won’t interfere with ketosis. 

Choose unsweetened options and check nutrition labels to avoid sugary vanilla almond milk that can interfere with fat burning and push you out of ketosis. 


1. Is almond milk keto-friendly?

Yes, unsweetened almond milk is low in net carbs and an excellent plant-based milk alternative that you can safely enjoy on keto. 

2. How many carbs are in almond milk?

Unsweetened almond milk contains less than one gram of net carbs per cup, making it an ideal low-carb alternative to cow’s milk.  

However, some store-bought brands can contain sugar, and it’s important to check almond milk nutrition facts and avoid high-carb products such as sugary chocolate or vanilla almond milk. 

3. What kind of milk is safe on keto?

There are several low-carb alternatives to cow’s milk that you can enjoy on keto, such as unsweetened almond, flaxseed, macadamia nut, coconut milk, and pea milk.   

4. Why is cream keto but not milk?

Milk contains lactose, a carbohydrate that can raise blood sugar levels and interfere with ketosis. 

To make cream, cow’s milk is skimmed and separated by centrifuge, which removes most whey proteins and lactose. This results in a high-fat liquid that contains around 40 percent of fat and less than seven carbs per cup.  

5. What milk at Starbucks is keto?

Starbucks offers a range of low-carb milk alternatives, including heavy cream, almond milk, and coconut milk. Some locations also provide macadamia nut milk. 

Specifying that you want the unsweetened milk alternative is essential, as most Starbucks branches carry both sweetened and unsweetened options. 


6. How much almond milk can I drink on keto?

How much almond milk you can drink on keto depends on your daily net carb limit to maintain ketosis and how many other carb-containing foods you consume.

However, unsweetened almond milk contains less than one gram of carbs per one-cup serving, which isn’t enough to raise blood glucose levels and won’t interfere with fat burning even if you consume several cups daily.

7. Is almond milk safe on a keto diet?

Yes, you can enjoy almond milk on keto. Unsweetened almond milk contains less than one gram of net carbs per cup, making it an excellent low-carb milk alternative that works great in coffee, smoothies, dressings, and sauces. 

8. What is the best milk alternative on keto?

Unsweetened almond milk contains fewer carbs than other plant-based milk alternatives, making it one of the best milks to enjoy on keto.

9. Is homemade almond milk keto? 

Yes, homemade almond milk is an excellent low-carb milk alternative. Compared to store-bought, heavily processed varieties, homemade almond milk contains more vitamins and heart-healthy fats.

Healthy Keto Guide for Beginner

FREE Keto Diet Plan