Is goat milk keto?
Goat milk
Not keto No — goat milk is not keto-friendly.
Goat milk has slightly less lactose than cow milk but still about 11 g net carbs per cup.
Nutrition per serving
1 cup · 244 g- Net carbs
- 11g
- Calories
- 168kcal
- Protein
- 8.7g
- Fat
- 10g
- Total carbs
- 11 g
- Fiber
- 0 g
One serving vs. a 20 g daily net-carb limit 55%
0.5× the daily limit
About 111 g of goat milk adds up to 5 g net carbs — about 46% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 168 kcal | 69 kcal |
| Total carbohydrate | 11 g | 4.5 g |
| Dietary fiber | 0 g | 0 g |
| Net carbs | 11 g | 4.5 g |
| Sugars | 11 g | 4.5 g |
| Protein | 8.7 g | 3.6 g |
| Fat | 10 g | 4.1 g |
Portion calculator
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Better keto swaps for goat milk
Keto milk substitutes 5 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is goat milk keto?
No — goat milk is not keto-friendly. Goat milk has slightly less lactose than cow milk but still about 11 g net carbs per cup.
How many net carbs are in goat milk?
1 cup (244 g) of goat milk has about 11 g net carbs (11 g total carbs minus 0 g fiber). Per 100 g, that's 4.5 g net carbs.
How much goat milk can I eat on keto?
About 111 g of goat milk adds up to 5 g net carbs — about 46% of a typical serving. On a typical 20 g daily limit, one serving uses about 55% of your carbs.
What is a good keto substitute for goat milk?
Try heavy cream, almond milk (unsweetened). See our full guide: keto milk substitutes.
