Category
Keto dairy: which ones fit and which don't
Which dairy products you can have on keto and which to avoid, ranked by net carbs with a clear yes / moderate / no verdict.
Yes, there are keto-friendly keto dairy options. The best: Butter, Whipping cream, and Keto coffee creamer. Below, the list with each verdict and net carbs per serving.
Yes
Butter
0 g net
/ 1 tablespoon
Yes
Whipping cream
0 g net
/ 1 tablespoon
Yes
Keto coffee creamer
0 g net
/ 1 tablespoon
Yes
Half and half
0 g net
/ 1 tablespoon
Yes
Mozzarella cheese
0 g net
/ 1 oz
Yes
Whipped cream
0 g net
/ 2 tablespoons
Yes
Heavy cream
0 g net
/ 2 tablespoons
Yes
Feta cheese
1 g net
/ 1 oz (about 1/4 cup crumbled)
Yes
Sour cream
1 g net
/ 2 tablespoons
Yes
Coconut milk
1 g net
/ 1/4 cup (60 ml)
In moderation
Greek yogurt
6 g net
/ 1 container (170 g)
In moderation
Whole plain yogurt
8 g net
/ 1 container (170 g)
In moderation
Plain Full-Fat Greek Yogurt
9 g net
/ 1 cup
In moderation
Yogurt
11 g net
/ 1 cup
In moderation
Plain Whole Milk Yogurt
11 g net
/ 1 cup
In moderation
Whole milk
12 g net
/ 1 cup
In moderation
Milk kefir
12 g net
/ 1 cup
In moderation
Milk
12 g net
/ 1 glass (250 ml)
No
Skim milk
12 g net
/ 1 glass (240 ml)
Frequently asked questions
Which keto dairy can I eat on keto?
On keto you can eat Butter, Whipping cream, Keto coffee creamer, and Half and half, with few net carbs per serving.
Which keto dairy should I avoid on keto?
Better avoid Skim milk: too many net carbs to stay in ketosis.