Keto eggs & dairy

Eggs, butter, cream and most cheeses are very low in carbs. Milk, sweetened yogurt and ice cream are not.

Lowest in net carbs per serving: asiago (0 g), butter (0 g), ghee (0 g), goat cheese (0 g), havarti (0 g).

Keto-friendly 48

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly eggs & dairy
Food	Net carbs	Calories	Protein	Fat
Asiago 1 oz	0 g	100	7 g	8 g
Butter 1 tbsp	0 g	100	0.1 g	11 g
Ghee 1 tbsp	0 g	117	0 g	13 g
Goat cheese 1 oz	0 g	74	5.2 g	5.9 g
Havarti 1 slice	0 g	110	6 g	9 g
Manchego 1 oz	0 g	120	7 g	10 g
Brie 1 oz	0.1 g	94	5.8 g	7.8 g
Camembert 1 oz	0.1 g	84	5.5 g	6.8 g
Gruyère 1 oz	0.1 g	116	8.3 g	9.1 g
Limburger 1 oz	0.1 g	92	5.6 g	7.6 g
Egg whites 1 large egg white	0.2 g	17	3.6 g	0.1 g
Monterey Jack 1 oz	0.2 g	104	6.9 g	8.5 g
Quail eggs 5 eggs	0.2 g	71	5.9 g	5 g
Muenster 1 slice	0.3 g	103	6.6 g	8.4 g
Edam 1 oz	0.4 g	100	7 g	8 g
Eggs 1 large egg	0.4 g	72	6.3 g	4.8 g
Fontina 1 oz	0.4 g	109	7.2 g	8.7 g
Swiss cheese 1 oz	0.4 g	110	7.5 g	8.7 g
Egg yolks 1 large yolk	0.6 g	55	2.7 g	4.5 g
Gouda 1 oz	0.6 g	100	7 g	7.7 g
Half-and-half 1 tbsp	0.6 g	20	0.5 g	1.7 g
Halloumi 1 oz	0.6 g	90	6.1 g	7 g
Provolone 1 slice	0.6 g	98	7.2 g	7.5 g
Blue cheese 1 oz	0.7 g	99	6 g	8 g
Colby 1 oz	0.7 g	110	6.7 g	9 g
Fresh mozzarella 1 oz	0.7 g	84	6.2 g	6.2 g
Mozzarella (shredded) 1 oz	0.7 g	89	6 g	6.9 g
American cheese 1 slice	0.8 g	78	3.8 g	6.7 g
Brick cheese 1 oz	0.8 g	104	6.5 g	8.3 g
Crème fraîche 2 tbsp	0.8 g	89	0.8 g	9 g
Queso fresco 1 oz	0.8 g	84	5.1 g	6.7 g
Cheddar cheese 1 oz	0.9 g	113	6.4 g	9.3 g
Cheese curds 1 oz	0.9 g	113	6.4 g	9.3 g
Heavy cream 2 tbsp	0.9 g	102	0.9 g	11 g
Parmesan 1 oz	0.9 g	110	10 g	7 g
Duck eggs 1 egg	1 g	130	9 g	9.6 g
Mascarpone 2 tbsp	1 g	120	1 g	13 g
Neufchâtel 2 tbsp	1 g	73	2.7 g	6.6 g
Paneer 1 oz	1 g	90	7 g	7 g
Romano 1 oz	1 g	108	8.9 g	7.5 g
Cotija 1 oz	1.1 g	102	5.6 g	8.4 g
Feta 1 oz	1.1 g	74	4 g	6 g
Sour cream 2 tbsp	1.1 g	48	0.6 g	4.6 g
Liquid egg substitute ¼ cup	1.2 g	29	6 g	0 g
Cream cheese 2 tbsp	1.6 g	102	1.8 g	10 g
String cheese 1 stick	1.6 g	83	6.7 g	5.5 g
Whipped cream (canned) ¼ cup	1.9 g	39	0.5 g	3.3 g
Cottage cheese ½ cup	3.8 g	111	13 g	4.9 g

Limit — small portions 4

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions eggs & dairy
Food	Net carbs	Calories	Protein	Fat	Eat instead
Ultra-filtered milk 1 cup	6 g	120	13 g	4.5 g	Heavy cream Almond milk (unsweetened) Milk swaps →
Greek yogurt (plain, full-fat) ¾ cup	6.8 g	165	15 g	8.5 g	Sour cream Cream cheese
Yogurt (plain, whole milk) ¾ cup	7.9 g	104	5.9 g	5.5 g	Greek yogurt (plain, full-fat) Sour cream
Ricotta ½ cup	9 g	186	9.3 g	13 g	Cream cheese Mascarpone Cottage cheese

Not keto 10

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto eggs & dairy
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Coffee creamer (flavored) 1 tbsp	5.1 g	38	0.1 g	2 g	0.2 g	Heavy cream Half-and-half Milk swaps →
Goat milk 1 cup	11 g	168	8.7 g	10 g	0 g	Heavy cream Almond milk (unsweetened) Milk swaps →
Kefir (plain) 1 cup	12 g	104	9.2 g	2.5 g	0 g	Greek yogurt (plain, full-fat) Sour cream Milk swaps →
Buttermilk 1 cup	12 g	98	8.1 g	2.6 g	0 g	Sour cream Heavy cream Milk swaps →
Whole milk 1 cup	12 g	149	7.7 g	7.9 g	0 g	Almond milk (unsweetened) Heavy cream Soy milk (unsweetened) Milk swaps →
Skim milk 1 cup	12 g	83	8.3 g	0.2 g	0 g	Almond milk (unsweetened) Heavy cream Milk swaps →
Evaporated milk ½ cup	13 g	169	8.6 g	9.5 g	0 g	Heavy cream Half-and-half Milk swaps →
Ice cream ½ cup	15 g	137	2.3 g	7.3 g	0.5 g	Heavy cream Erythritol Desserts swaps →
Sweetened condensed milk 2 tbsp	21 g	122	3 g	3.3 g	0 g	Heavy cream Desserts swaps →
Fruit yogurt ¾ cup	21 g	180	13 g	5.1 g	0 g	Greek yogurt (plain, full-fat) Raspberries Desserts swaps →