Low-carb diets have been popular for decades, and they’re not going away any time soon! If you’re on a low-carb diet or are simply monitoring your carb intake, you might be wondering which types of milk have the least carbs.
Hemp milk has the least carbs with 0 grams per cup, with several other options with two grams or fewer of carbs per cup.
We’ll review 11 of the lowest-carb milk options in this article as well as compare their nutrition stats so you can choose the best option!
Carbs in milk
Mammal milk is generally higher in carbs than plant-based milk. Why? Mammal milk contains lactose, or natural “milk sugar”, which is a type of carb. So cow milk, goat milk, and any other milk from animals aren’t low-carb.
Unsweetened plant-based milk can be very low in carbs because they’re primarily water that has been blended with nuts, seeds, and other plant-based foods. Sweetened plant-based milk isn’t low in carbs, so all of the low-carb examples on our list are unsweetened.
11 low-carb milks
Almond-coconut milk – 1 gram of carbs per cup
Almond-coconut milk is simply a blend of almond milk and coconut milk. If you like almond milk but also enjoy the flavor of coconut milk, then almond-coconut milk is for you!
Like all milk alternatives, be sure to choose unsweetened almond-coconut milk to keep it low in carbs.
Almond milk – 1 gram of carbs per cup
Likely the most popular milk alternative, almond milk is very low in carbs and is a great Paleo- and keto-friendly option. It’s not suitable if you have a tree nut allergy, but it’s gluten-free and dairy-free.
Coconut milk – 2 grams of carbs per cup
Another Paleo- and keto-friendly option, coconut milk is higher in fat but is low in carbs. Coconut milk without any added thickeners will be quite thin in texture due to the high water content, but some brands add thickeners to improve the texture.
Flax milk – 2 grams of carbs per cup
Flax milk is rich in healthy omega-3 fatty acids and is a good option for those with nut allergies. Some brands of flax milk (like Good Karma) have added protein in the form of pea protein.
Hazelnut milk – 1 gram of carbs per cup
Hazelnut milk isn’t as popular as other nut milks, so the kind we found wasn’t fortified with calcium and vitamin D like many of the more popular commercial types of nut milk.
Hemp milk – 0 grams of carbs per cup
The lowest-carb milk on our list, hemp milk is made from the non-psychoactive part of the cannabis plant. Like flax milk, hemp milk is rich in omega-3 fatty acids. Some brands add vitamin D and calcium while others don’t.
Macadamia milk – 1 gram of carbs per cup
Like the many other unsweetened nut-milks on this list, macadamia milk is fortified with calcium and vitamin D and is gluten-free, vegan, Paleo- and keto-friendly.
Pea milk – 1 gram of carbs per cup
Thanks to the protein in peas (a legume), pea milk is higher in protein than many other low-carb milk on our list. Some brands add sunflower oil and other nutrients such as vitamin B12, which is an important nutrient on a plant-based or vegan diet.
Sesame milk – 2 grams of carbs per cup
Sesame milk is good for tree nut allergies, but sesame recently became one of the top most common food allergens. Like pea milk, sesame milk is richer in protein and is considered a complete protein (it contains all of the amino acids your body doesn’t make on its own).
Sunflower seed milk – 2 grams of carbs per cup
Sunflower seeds are a great peanut and tree nut alternative, so sunflower milk is also suitable allergen-friendly milk.
Walnut milk – 1 gram of carbs per cup
Walnut milk is very high in fat (11 grams per cup), so walnut milk is a great keto-friendly option because of its high fat and low carb content.
Nutritional comparison of low-carb milk
|Per cup (237 ml/8 oz.)||Calories||Total fat (saturated)||Total carbs||Total sugars (incl. added)||Protein|
|Almond-coconut milk||40||3.5 g (1 g)||1 g||0 g||1 g|
|Almond milk||30||2.5 g (0 g)||1 g||0 g||1 g|
|Coconut milk||40||4 g (3.5 g)||2 g||<1 g (0 g)||0 g|
|Flax milk||70||3.5 g (0 g)||2 g||0 g||8 g|
|Hazelnut milk||90||9 g (0.5 g)||1 g||1 g (0 g)||2 g|
|Hemp milk||60||4.5 g (0 g)||0 g||0 g||3 g|
|Macadamia milk||50||5 g (1 g)||1 g||0 g||1 g|
|Pea milk||80||4.5 g (0.5 g)||1 g||0 g||8 g|
|Sesame milk||90||5 g (0.5 g)||2 g||0 g||8 g|
|Sunflower seed milk||50||4.5 g (0 g)||2 g||0 g||2 g|
|Walnut milk||120||11 g (1 g)||1 g||0 g||3 g|
Hemp milk is the lowest-carb milk with 0 grams per cup.
Cow’s milk, including 2% milk, generally isn’t considered low-carb friendly and is definitely not keto-friendly.