Carbs in Almond Milk: Is Almond Milk Keto-Friendly?

minute read | Last update: Jan 22nd2024

This article is backed by studies and reviewed by a certified dietician.

Share with a friend who needs to see this

The week before I decided to switch to keto, I had a meeting with my nutritionist if the carbs in almond milk make it keto-friendly. I did this as I was looking for a healthier and nourishing replacement compared to dairy milk. The answer I got was the following.

Almond milk is one of the best plant-based and keto-friendly alternatives to non-dairy milk. It is keto-friendly because of the low carb, zero cholesterol content, and a lot of other health benefits.

That was all the clarification I needed. I had gotten an excellent replacement for my regular dairy milk and one of the healthiest non-dairy milk options at that. Keto-friendly almond milk is also something I could make myself while at home.

I’ll be talking about how it's carbs are great for a keto diet, making homemade keto-friendly milk, the health benefits of almond milk, and other vital points. If you also drink coffee, we’ve got some good news for you, so keep reading.

Sources researched


Your Saved Hours


Helped Readers


Do the carbs in almond milk fit into my keto diet?

In a keto-based diet, the central focus is always on the low amount of carbs and a high amount of fat. Almond milk fits perfectly into that description with a small number of carbs. When it comes to healthy unsaturated fats, almond milk is an excellent choice.

With about one gram of carbs per single cup serving (240ml) of unsweetened almond milk, it is well below the daily recommended intake of 50 grams. This means you can drink a lot of almond milk and still be on the safe side of ketosis.

What of the fat content? The USDA states that a 240ml serving of unsweetened almond milk contains 2.5 grams of fat. This is adequate to supplement other fat sources in your meal sources, depending on the calories needed.

There is a different measure of the calories and carbohydrates present for each variant of almond milk in the market. Below is a summary for each type of almond milk based on a 240ml cup serving:

  • Sweetened almond milk: 93 calories and 16 grams of carbohydrate
  • Unsweetened vanilla almond milk: 30 calories and 1 gram of carbohydrate
  • Sweetened chocolate almond milk: 123 calories and 23 grams of carbohydrate
  • Unsweetened chocolate almond milk: 51 calories and 3 grams of carbohydrate
  • Vanilla almond milk: 80 calories and 14 grams of carbohydrates
  • Unsweetened almond milk: 30 calories and 1.4 grams of carbohydrates

Whichever category of almond milk you go with, you still end up well below the recommended daily intake of 50 grams of carbohydrate. So yes, it fits perfectly well in your ketogenic diet.

Which type of almond milk is best suited to my keto diet and why?

The best type of almond milk for anyone on keto is unsweetened almond milk. The reason being its low amount of carbohydrates and low amount of calories.

Unsweetened almond milk also allows for the inclusion of other sources of carbs that are rich in nutrients. This is possible due to its low carb content that allows for more eating and an overall sense of satiety while staying in ketosis.

How do I make keto-friendly homemade almond milk?

I am a big fan of do-it-yourself, and I know the thrill one could feel when doing something on their own rather than getting it done externally. Homemade keto-friendly almond milk tends to be more nutritious than those on the store shelves.

This is because almond milk sold in stores is likely to be filled with additives such as emulsifiers and preservatives to increase its shelf-life.

Here are the instructions for making your keto-friendly almond milk free of additives and sweeteners:

  1. 1
    To make homemade keto-friendly milk, you’ll need raw almonds, a blender filtered water, and a bowl.
  2. 2
    Soak the raw almonds in the bowl and leave overnight to soften.
  3. 3
    Drain the next morning, rinse your almonds with clean water.
  4. 4
    Blend the almonds with sufficient filtered water till you have a frothy and milky mixture.
  5. 5
    Strain your almond mixture using a nut milk bag in a manner almost similar to kneading dough.
  6. 6
    Strain until all the liquid is released from the almonds.
  7. 7
    What you should have is a beige-colored milky substance with a pleasant smell.

The almond milk made this way can be stored in the refrigerator. It is advisable to shake the almond milk, as the fat may keep on separating.

What are the health benefits of almond milk when you are on the keto diet?

It is amazing how one can enjoy such a yummy non-dairy alternative on a keto diet, which has many health benefits. Here is how your body benefits from almond milk when you are on the keto diet.

Almond milk is rich in vitamin E, which improves overall brain function:

Vitamins and minerals are essential for the normal functioning of the body and even more vital during keto. Almond milk is naturally enriched with vitamin E, which is, of course, good news for us.

Vitamin E helps against inflammation, stress, heart disease, cancer and improves overall brain function. One 240ml cup serving of almond milk can provide half of the daily recommended vitamin E intake. Dairy milk, on the other hand, has no vitamin E.

Great source of calcium

Most almond milk sold is usually enriched with calcium, as almond milk is not as rich in this vitamin compared to whole cow’s milk. Thanks to almond milk being one of the highly consumed plant-based milk sources, manufacturers have begun enriching almond milk with calcium.

Right from childhood, calcium has always been touted as necessary for strong bones, which has not changed. Calcium also helps the functioning of the heart and nerves.

Reduce the risk of heart disease

Almond milk contains zero cholesterol which is good news for your heart. The absence of unhealthy fats and sodium in almond milk significantly reduces the occurrence of high blood pressure.

Almond milk also contains flavonoids that help to strengthen the arterial walls of your heart. This means the improved circulation of blood and transportation of other materials around the body.

Does not raise blood sugar

Despite being rich in nutrients and vitamins, almond milk is low in carbs and sugars (it is lactose-free). Almond milk is suitable for those who are at risk of diabetes.

Being relatively low in calories, almond milk is considered a food with a low glycemic index.

This means you can consume almond milk without worrying about your blood sugar levels spiking.

Enriched almond milk can be a great source of vitamin D

Vitamin D deficiency in the body could lead to fatigue and weak muscles. There are not many foods rich in vitamin D, as the most common source happens to be sunlight.

Most milk products are enriched with vitamin D to make up for the deficiency. Almond milk is not left out, as a one cup serving can provide up to 12% of the recommended daily intake.

Great for digestion due to its fiber content

Almond milk has about one gram of fiber per serving, which is vital as most people tend to ignore the fiber content of foods. Fiber is excellent for dealing with constipation, and a perfect option for those looking to shed weight, thanks to its satiety.

Absence of lactose makes it available to those with lactose-intolerance

Almond milk does not contain lactose like animal milk, but it is still an excellent alternative to whole milk. The absence of lactose means lactose-intolerant individuals can substitute animal milk for almond milk.

What is the nutrient profile of unsweetened almond milk?

A one-cup serving (240ml) of unsweetened almond milk contains:

  • Calories: 30
  • Sugars: 0 g
  • Carbohydrates: 1.5 g
  • Fat: 2.5 g
  • Protein: 1 g
  • Sodium: 170 mg

Expect vitamin E and minerals such as magnesium, potassium, riboflavin, calcium, and phosphorus in unsweetened almond milk.

What are some plant-based alternatives to keto-friendly almond milk?

There are other alternatives besides keto-friendly almond milk that are also low in carbs and rich in nutrients. These include coconut milk, soy milk, pea milk, and unsweetened hemp milk.

They can easily fit into your keto diet and can all be made in the comfort of your home.

Is an almond milk latte keto-friendly?

For my readers who consume coffee, this is what I promised you at the start of this article. Unsweetened almond milk goes perfectly well with your latte.

The next time you’re at Starbucks, ask for a ‘’skinny’’ latte (this means your regular whole milk gets replaced by almond milk).

Final Thoughts

Almond milk is fantastic for those on a keto diet. It ticks all the boxes in terms of carb content, zero sugars, vitamins, and minerals.

You also do not have to worry about all the complications you get with lactose. Overall, I would highly recommend almond milk as a great alternative to cow’s milk.


Is there any time when I cannot consume almond milk?

Yes. People who have allergies to nuts and their byproducts may experience hives and other symptoms. When switching to almond milk, such persons are advised to begin with small quantities to aid their body build tolerance.

Is almond milk the healthiest plant-based alternative while on a keto diet?

When it comes to nutrition, soy milk does better than almond milk. However, almond milk perfectly combines nutrients with significantly lower calories.

Are other non-dairy alternatives to almond milk equally healthy for keto?

Yes, of course. Coconut milk, macadamia nut milk, cashew milk, pea milk, soy milk, flax milk are all excellent non-dairy alternatives. However, be sure to check for the carb content as coconut milk, for instance, has twice the amount of carbs as almond milk.

About the author

The Authentic Keto Team is here to bring you health tips that help you with losing weight fast. We focus on a clean keto diet for beginners because we believe that is the easiest and most simple way to healthy eating. Our keto weight loss tips will not only bring you into ketosis fast but will also help you to improve your mental health, sleep problems, and wellness.

- Our goal is to make keto success easy. -

Add your first comment to this post

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}