Is Almond Milk Keto?

Bonjour Keto Fans,

As part of our series of articles about various food types and the Keto diet, we are going to be looking at whether Almond Milk is Keto friendly?

Our usual audience will also know that at the end of this article you can also find a special Keto recipe. Also just a quick advert for our new Keto Calculator which can be found >> HERE << which could help you plan your daily Keto Macros.

If you have a keto recipe you would like to share with us, drop us an email at, and we can share your inspirations with the rest of the Keto world.

Is Almond Milk Keto?

If we have said it once, we have said it a thousand times, that when it comes to following a ketogenic diet, it’s important to pay attention to the macronutrient content of the foods you’re consuming. Almond milk is a popular alternative to cow’s milk for those who are looking for a low-carb and low-sugar option. But is it truly keto-friendly?

One serving of almond milk (1 cup) typically contains around 30-40 calories, 2-3 grams of fat, 1 gram of protein, and 2-3 grams of carbohydrates. While this may seem like a minimal amount of carbs, it’s important to remember that on a ketogenic diet, the goal is to limit daily carbohydrate intake to around 20-50 grams. Therefore, even a small amount of carbs can add up quickly if consumed in large quantities.

However, the majority of the carbs in almond milk come from the natural sugar found in almonds, called fructose, which is less likely to raise blood sugar levels as compared to other types of sugar. Additionally, almond milk is a good source of healthy fats, which is important for those following a ketogenic diet.There are also some almond milk brands that are specifically formulated for low-carb and ketogenic diets and contain less carbs per serving.

If you are considering using almond milk on a ketogenic diet, it’s important to be mindful of portion sizes and to choose brands that are lower in carbohydrates. By keeping these things in mind, almond milk can be a great addition to a ketogenic diet as a tasty and nutritious alternative to cow’s milk.

There are plenty milk alternatives available on the market. Each one has its own set of pros and cons when it comes to nutrition and taste. But how does almond milk compare to other popular alternatives when it comes to a ketogenic diet?

One alternative that is often compared to almond milk is cow’s milk. While cow’s milk is a good source of protein and calcium, it is high in carbohydrates and not suitable for a ketogenic diet. One cup of whole milk contains 12 grams of carbs, which is more than four times the amount found in the same amount of almond milk.

Another alternative that is becoming increasingly popular is coconut milk. Coconut milk is a good source of healthy fats and contains fewer carbs than cow’s milk, but it is also higher in calories and fat than almond milk. One cup of coconut milk contains around 450 calories and 48 grams of fat, which is quite a bit more than almond milk.

Soy milk is another alternative that is often compared to almond milk. Soy milk is a good source of protein, but it is also high in carbs and not suitable for a ketogenic diet. One cup of soy milk contains around 14 grams of carbs, which is more than four times the amount found in the same amount of almond milk.

Overall, when it comes to milk alternatives on a ketogenic diet, almond milk is a great option due to its low carbohydrate content and good source of healthy fats. It’s worth considering in comparison to other alternatives such as cow’s milk, coconut milk, and soy milk.



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  • 1 cup raw almonds
  • 4 cups water
  • 1 tsp vanilla extract (optional)
  • 1 tsp stevia or other keto-friendly sweetener (optional)


Keto Metrics


  • Carbohydrates: 1.5g per 1 cup of almond milk
  • Proteins: 3g per 1 cup of almond milk
  • Fats: 14g per 1 cup of almond milk
  • Calories: 129 per 1 cup of almond milk




Keto-friendly almond milk recipe

Step 1

Soak the almonds in water overnight, or for at least 8 hours.

Step 2

Drain and rinse the almonds and place them in a blender.

Step 3

Add 4 cups of fresh water and blend on high speed for 2-3 minutes, or until the almonds are fully broken down and the mixture is smooth.

Step 4

If desired, add vanilla extract and sweetener to the blender and blend for another 30 seconds

Step 5

Strain the mixture through a nut milk bag or fine mesh strainer to remove any almond pieces.

Step 6

Store the almond milk in an airtight container in the refrigerator for up to 3-4 days.

As you can see, this recipe is low in carbohydrates, making it a great option for those following a keto diet. The almond milk is also high in fat and protein, which are important for maintaining a ketogenic state. Additionally, the recipe is made with natural ingredients, which is important for those who want to avoid processed foods. You may also include some variations of the recipe by using coconut milk, cashew milk, and other nuts.



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