Carbs In Milk


The number of carbs in milk and other products varies somewhat. For instance, the carbohydrate content of full cream milk is considerably higher than full cream cheese.

Carbs in milk.
Carbs in milk.

For people on low-carb diets or doing keto, it is important to know the carbohydrate content of dairy products.

Dairy is one of the richest sources of calcium which is important for bone health amongst other things.

To see the impact of dairy on your blood glucose or ketone levels, use a ketone monitor after eating.

Getting some sort of dairy into your diet is important. But you need to distinguish which dairy foods are low carb and which are not.

How Many Carbs In Milk?

Regular full cream milk has 12g of carbs per cup.

However, there are various types of milk available, full cream, buttermilk, skim milk, and different levels of reduced-fat milk.

The different kinds of milk vary in fat content with a slight variation in carbohydrates and protein.

As the fat is reduced, the carbs in milk are increased.

Carbohydrates In Different Types of Milk

Cows milk is generally considered unsuitable for the ketogenic diet and Atkins as it has too many carbohydrates. Some low-carb practitioners do consume it, but not if they’re wanting to get into ketosis.

  • Full cream milk = 12g carbs, 8g fat, 8g protein per cup
  • 2% milk = 12g carbs, 3.5g fat, 8g protein per cup
  • 1% milk: 13g carbs, 2.5g fat, 8g protein per cup
  • Skim milk = 13g carbs, 0g fat, 8g protein per cup

As you can see, the carbohydrates in milk are too high for the keto diet, so we do not consume dairy (cows) milk or use it in our low-carb recipes.

We do use various nut milk on occasion, however.  Such as almond, macadamia, and coconut milk (in small portions as recipe ingredients mostly). But these are not dairy products.

How Many Carbs In Cheese?

The carbohydrate content in most cheeses is very low. The majority of cheese is made up primarily of protein and fat cheese.

Cheese is also very low in lactose (sugar in milk) compared to milk.

If in doubt, read the nutrition label and check for the sugar content.

If you’re lactose intolerant and to keep carbs to a minimum, avoid fresh cheeses (and consult your specialist).

Carbohydrates In Cheese (per 1oz)

Cheese comes in many forms, from cream cheese, soft cheese, cured and hard cheeses. Their carbohydrate content varies.

  • Cheddar Cheese = 0.4g carbs, 9.4g fat, 7g protein
  • Colby Cheese = 0.7g carbs, 9.1g fat, 6.7g protein
  • Cream Cheese = 1.2g carbs, 9.7g fat, 1.7g protein
  • Mozzarella Cheese = 0.6g carbs, 6.3g fat, 6.3g protein
  • Parmesan Cheese = 0.9g carbs, 7.3g fat, 10g protein
  • Swiss Cheese = 1.5g carbs, 7.9 fat, 7.6g protein
  • Feta = 1.2g carbs, 6g fat, 4g protein
  • Brie = 0.1g carbs, 7.9g fat, 5.9g protein

Delicious Low Carb Cheese Recipes

We use cheese extensively throughout our low-carb recipes.

The carbs in cheese make it a versatile ingredient.

The cheese we use will depend on the type of low-carb dish we’re cooking.

  1. Easy Low Carb Cheese Chips
  2. Ketogenic Three Cheese Pie
  3. LCHF Ham and Cheese Omelette
  4. Easy Low Carb Cheese and Bacon Cauliflower Casserole
  5. Low Carb Vanilla Cheesecake Fat Bombs

How Many Carbs in Cream?

Full cream has 0.4 grams of carbohydrates per tablespoon and is a great alternative (when used by the tablespoon) to milk for people on a ketogenic or other low-carb diet.

The carbs in cream compared to fat and protein is very low.

Use one tablespoon of full cream in a cup of coffee or tea as a low-carb, high-fat option.

Be aware that while heavy cream is low carb, the high-fat makes one full cup of cream a whopping 820 calories.

Carbohydrates In Cream (per tablespoon)

Try and avoid low-fat versions and keep your portions small when consuming cream.

  • Heavy Cream = 0.4g carbs, 5.6g fat, 0.3g protein
  • Half and Half = 0.6g, 1.7g fat, 0.4g protein
  • Sour Cream = 0.5g carbs, 2.5g fat, 0.4g protein

Keto Cream Recipes

Full fat cream is a good part of many of our keto recipes.

Cream being low in carbs and high in fat makes it an ideal food thickener and gives a richer, smoother flavor.

  1. Low Carb Cherry Cream Cookie Bars
  2. Low Carb Raspberry & Chocolate Cream Pie
  3. Raspberry Cream Fat Bombs
  4. Keto Ice Cream Recipe – Low Carb Chocolate
  5. Low Carb Key Lime Pie

How Many Carbs In Butter?

Butter has almost no carbohydrates. There are under 0.1 grams of carbs per 100g of regular salted or unsalted butter

Butter is a staple for people on low-carb, high-fat diets such as the Keto and Atkins diets.

Butter has virtually no carbs, almost no protein, and is nearly entirely made of fat.

Carbohydrates In Butter (per tablespoon)

Keeping butter on hand is key to a successful ketogenic diet. Almost pure fat and full of flavor, butter is the swiss army knife of LCHF eating. The carbs in butter are very low.

  • Salted & Unsalted Butter = 0.1g carbs, 11.5g fat, 0.1g protein
  • Clarified Butter (Ghee) = 0 carbs, 12.5g fat, 0g protein

Butter can be used in various ways in low-carb recipes.

low carb butter recipes
We make a lot of low-carb butter recipes.

We make various flavored compound butter recipes to add to our meat dishes.

How Many Carbs In Yoghurt

Full-fat natural yogurt has  9g of carbohydrates per cup.

Personally, I avoid yogurt on a ketogenic diet. The carbs in yogurt throw me out of ketosis. I’m quite sensitive to sudden carbohydrate intake.

But the number of carbs in yogurt may fit in with your low-carb diet if ketosis isn’t what you’re aiming for.

The best low carbohydrate option for LCHF diets is full-fat Greek yogurt.

Carbohydrates in Yogurt ( 1 cup)

  • Full Fat Greek Yogurt = 9.1g carbs, 11.4g fat, 20.4g protein
  • 2% Greek Yogurt = 9.1g carbs, 4.5g fat, 22.7g protein
  • 0% (fat-free) Greek Yogurt) = 9.3g carbs, 0g fat, 24g protein

There you have it. From the list above, you can work out which dairy products fit in with your diet’s macros.

Carbs in dairy vary by product, as seen by the carbohydrate difference between milk, cheese, and butter.

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Matt Dobson

I am the founder of My Keto Kitchen. I am a nutritionist, cooking enthusiast, and part-time Van Lifer! Along with a qualified chef, we have created a collection of delicious and healthy recipes.

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