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 dairy options. The best: Butter, Mozzarella cheese, and Clotted Cream. Below, the list with each verdict and net carbs per serving.
Yes
Butter
0 g net
/ 1 tablespoon
Yes
Mozzarella cheese
0 g net
/ 50 g
Yes
Clotted Cream
0 g net
/ 2 tablespoons
Yes
Chantilly cream
1 g net
/ 2 tablespoons
Yes
Half and half
1 g net
/ 2 tablespoons
Yes
Whipping cream
1 g net
/ 2 tablespoons
Yes
Heavy cream
1 g net
/ 2 tablespoons
Yes
Sour cream
1 g net
/ 2 tablespoons
Yes
cream
1 g net
/ 2 tablespoons
Yes
Feta cheese
2 g net
/ 1.7 oz (50 g)
Yes
Whipped cream
2 g net
/ 2 tablespoons
Yes
Coconut milk
4 g net
/ 1 cup
In moderation
Greek yogurt
6 g net
/ 1 container (5.3 oz)
In moderation
Yogurt
11 g net
/ 1 cup
In moderation
Whole milk
11 g net
/ 1 glass
In moderation
buttermilk
11 g net
/ 1 glass
In moderation
Milk
11 g net
/ 1 glass
In moderation
Raw milk
12 g net
/ glass (240 ml)
In moderation
Milk kefir
12 g net
/ 1 glass
No
Skim milk
12 g net
/ 1 glass
No
Nonfat yogurt
18 g net
/ 1 pote (150 g)
No
ice cream sandwich
25 g net
/ 1 sandwich
No
kefir
25 g net
/ 1 cup
Frequently asked questions
Which dairy can I eat on keto?
On keto you can eat Butter, Mozzarella cheese, Clotted Cream, and Chantilly cream, with few net carbs per serving.
Which dairy should I avoid on keto?
Better avoid Skim milk, Nonfat yogurt, and ice cream sandwich: too many net carbs to stay in ketosis.
