Best Plant Milk for Keto Diet (2026)

Looking for the perfect plant-based milk for your keto lifestyle? Not all dairy alternatives are created equal when it comes to carb counts. This guide breaks down the best low-carb, keto-friendly plant milks to keep you in ketosis while enjoying your coffee, smoothies, and recipes.

Understanding Carbs in Plant Milk

When following a ketogenic diet, you're typically aiming to stay under 20-50g of net carbs per day. Since most people drink 1-2 cups of milk daily (in coffee, cereal, smoothies), choosing the right plant milk is crucial.

Net carbs are what matter for keto - that's total carbohydrates minus fiber. Most plant milks contain minimal fiber, so you're mainly looking at total carbs.

Complete Keto Plant Milk Breakdown

🥇 Almond Milk (Best Overall for Keto)

Net carbs per cup: 1-2g (unsweetened)

Almond milk is the gold standard for keto dieters. It's naturally low in carbs, widely available, and versatile enough for any use. The unsweetened versions from brands like Silk, Almond Breeze, and Califia Farms typically contain just 1g of net carbs per cup.

Best for: Coffee, smoothies, cereal, baking

Taste: Light, slightly nutty, neutral enough for most recipes

Texture: Thin to medium, depending on brand

🥥 Coconut Milk Beverage (Runner-Up)

Net carbs per cup: 1-2g (unsweetened)

Don't confuse this with canned coconut milk (which is much higher in fat and calories). Coconut milk beverage - the kind in cartons - is incredibly keto-friendly with minimal carbs and a subtle tropical flavor.

Best for: Coffee, smoothies, curries, drinking straight

Taste: Mild coconut flavor, naturally sweet

Texture: Creamy and smooth

🥜 Cashew Milk (Creamiest Option)

Net carbs per cup: 2g (unsweetened)

Cashew milk is slightly higher in carbs than almond or coconut, but still well within keto limits. What you get in return is an incredibly creamy texture that's perfect for coffee drinks and desserts.

Best for: Coffee, lattes, desserts, cream sauces

Taste: Rich, slightly sweet, very creamy

Texture: Thick and velvety

Plant Milks to AVOID on Keto

❌ Oat Milk

Net carbs per cup: 16-19g

Oat milk is delicious, but it's a carb bomb. Even unsweetened versions contain too many carbs for most keto diets. Save this one for cheat days.

❌ Rice Milk

Net carbs per cup: 22-27g

Rice milk is essentially liquid carbs. Definitely skip this on keto.

❌ Soy Milk (Controversial)

Net carbs per cup: 3-4g (unsweetened)

Soy milk sits in a gray area. While unsweetened versions have manageable carbs for keto (3-4g), they're higher than almond or coconut. Some people can fit it into their macros, others prefer to avoid it. Learn more in our protein guide.

How to Choose the Best Keto Plant Milk

When shopping for keto-friendly plant milk, follow these guidelines:

1. Always choose unsweetened - This is non-negotiable
2. Check the nutrition label - Aim for 2g or less net carbs per cup
3. Watch for hidden sugars - Some brands add thickeners or flavors that increase carb counts
4. Consider texture needs - Almond milk is thinner, cashew and coconut are creamier

❓ Frequently Asked Questions

What is the best plant milk for keto?

Unsweetened almond milk is the best plant milk for keto with only 1-2g net carbs per cup. Unsweetened coconut milk is a close second, also with 1-2g net carbs. Both are low enough in carbs to easily fit into a ketogenic diet while providing versatility for coffee, smoothies, and cooking.

Is almond milk keto-friendly?

Yes, unsweetened almond milk is very keto-friendly with only 1-2g net carbs per cup. However, sweetened almond milk contains 10-13g carbs and should be avoided on keto. Always check the label and choose unsweetened versions.

Can I drink oat milk on keto?

No, oat milk is not keto-friendly. Even unsweetened oat milk contains 16-19g net carbs per cup, which is too high for most ketogenic diets. Oat milk should be avoided when following keto.

Which plant milk has the lowest carbs?

Unsweetened almond milk and unsweetened coconut milk (beverage) tie for the lowest carbs at 1-2g net carbs per cup. Unsweetened cashew milk is a close second with 2g net carbs per cup.

Is coconut milk keto-friendly?

Yes, unsweetened coconut milk beverage is keto-friendly with only 1-2g net carbs per cup. Don't confuse this with canned coconut milk, which is much higher in fat and calories. For keto, use the unsweetened carton coconut milk.

Can I have soy milk on keto?

Unsweetened soy milk is borderline for keto with 3-4g net carbs per cup. Some people can fit it into their macros, especially if they're on a higher carb limit (30-50g/day). However, almond or coconut milk are better choices if you want to stay well under your carb limit.

Bottom Line

For most people on keto, unsweetened almond milk is the best all-around choice. It's low in carbs (1-2g per cup), widely available, affordable, and works in virtually any recipe. Coconut milk is a close second, especially if you enjoy the flavor.

Avoid oat milk and rice milk completely - they're carb bombs that will kick you out of ketosis. And always, always choose unsweetened versions.

For more on fitting plant milk into your weight loss goals, check our comprehensive guide.