2% milk can fit into a keto diet in very small portions, but it’s easy to overconsume carbs from lactose. At ~4.7g net carbs per 100g, keep it to splashes in coffee or measured recipe uses—don’t drink it by the glass on strict keto.
YOUR PORTION
Per 100 g (as listed by source). USDA FoodData Central.
Scales this reference to your portion, with no extra deductions. Calculation and units.
4.7gnet carbs in your portion
The 100 g reference amount has 4.7g net carbs, so measure portions carefully.
Per 100 g (as listed by source)
Source: USDA FoodData Central reference record
Source fit: generic reference; variety, brand, or preparation may differ
Net-carb calculation: total carbohydrate - fiber
This USDA record is used as a generic nutrition reference; variety, brand, or preparation may differ.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
Add a splash to coffee or espresso for creaminess without a major carb hit.
Use small amounts to enrich soups or pan sauces—measure to stay on target.
Blend a little with protein powder, nut butter, and ice; consider mixing with unsweetened almond milk to reduce carbs.
Whisk 1–2 tbsp into eggs for a softer curd while keeping carbs modest.
Combine with eggs and low-carb sweetener for a classic custard—portion carefully.
Simmer lightly with cheddar or mozzarella for a quick creamy sauce.