Due to its low calorie count and nutty flavour, almond milk is one of the most popular plant-based milk replacements in the United States.

It is created by crushing almonds, soaking them in water, then sifting the particles away. What remains is a milky white beverage that is naturally high in a variety of minerals, including vitamin E and magnesium.

Furthermore, store-bought almond milk is frequently fortified with calcium and vitamin D to promote bone health.

As a result, for those who can’t or don’t want to consume cow’s milk, as well as those who like the taste and reduced calorie content, this plant-based milk can be a nutritious and fulfilling solution. However, it contains far less protein than dairy or soy milk products.

Still, you may be wondering if it’s a viable option for individuals on a ketogenic, or keto, diet.

To optimal benefits, the keto diet needs rigorous devotion to a high fat, extremely low carb diet. Given that milk and milk replacements frequently contain carbs, finding a milk-like beverage that is keto-friendly might be tricky.

This article explains if almond milk may be consumed as part of a balanced keto diet.

Carb content of almond milk

Unsweetened and sweetened almond milk are the two most common types.

While the nutritional value varies depending on the brand and flavour, unsweetened variations are lower in calories, carbohydrates, and sugar than sweetened varieties. Each cup (240 mL) delivers approximately:

Vitamin D
Vitamin E
3 grams
1.5 grams
1.4 grams
0 grams
0 grams
37% of the Daily Value (DV)
12% of the DV
46% of the DV
4% of the DV
2.5 grams
1 gram
16 grams
1 gram
15 grams 35% of the DV
12% of the DV
46% of the DV
4% of the DV

The keto diet accepts almond milk depending on the type and what else you eat and drink during the day.

Carbohydrate intake is typically limited to 5-10% of total calories on a conventional keto diet. This suggests that carbs should be reduced to 20-50 grammes per day for a 2,000-calorie diet.

Unsweetened almond milk has only 1.4 grammes of carbs per 1 cup (240 mL), as well as 37% of the daily value for calcium and 46% of the daily value for vitamin E, making it an excellent choice for a healthy keto diet.

Sweetened almond milk, on the other hand, is significantly more difficult to incorporate into a keto diet because it contains 16 grammes of carbs and 15 grammes of sugar.

Sweetened versions will severely limit your capacity to consume other beneficial carb sources throughout the day, such as low carb fruits and veggies.

When fortified, unsweetened almond milk contains only 1.4 grammes of carbs and is high in key nutrients, making it a nutritious, keto-friendly option. Sweetened almond milk, on the other hand, is too heavy in carbs and sugar to fit into a balanced keto diet.

Other keto-friendly alternative milk options

Because it is low in carbs, unsweetened almond milk is a terrific keto-friendly option. However, not all milks and milk substitutes are as poor in this vitamin.

Cow’s milk, for example, is not as keto-friendly due to its high carb level.

One cup (240 mL) has roughly 13 grammes of carbs, which can account for a significant portion of your daily carbohydrate limit.

However, there are alternative foods that can be incorporated into a keto diet. The carb counts for 1 cup (240 mL) of different low carb, plant-based milks are listed below.

  • Hemp milk: 0 grams
  • Ripple (pea milk): 0 grams
  • Coconut milk beverage (from a carton): 1 gram
  • Soy milk: 4 grams

Just bear in mind that these are for unsweetened versions, and sweetened varieties will be higher in carbs and more difficult to incorporate into this low carb way of eating.

Furthermore, you should read the label to see if they are calcium and vitamin D fortified. Also, keep in mind that some milk substitutes may be low in protein and fat.

Aside from almond milk, unsweetened hemp, pea, coconut, and soy milk are all low in carbohydrates and fit within a healthy keto diet.

The bottom line

Finding milk and milk substitutes that work with a healthy ketogenic diet can be challenging given that carbs are limited on the keto diet.

Unsweetened almond milk, on the other hand, is a tasty low carb choice that can bring a creamy texture and nutty flavour to your coffee and protein drinks. It is also useful in cooking and baking.

Just make sure to select unsweetened kinds, as sweetened varieties can be high in carbs and sugar. As a result, they can restrict the amount of carbs you can obtain from nutrient-rich foods like low carb fruits and vegetables.

If almond milk isn’t your thing, unsweetened hemp, pea, coconut, and soy milks are all low carb options that can be readily introduced into a keto diet. Check the labels for essential elements like calcium and vitamin D.