Dairy on Keto - What You Can and Can't Eat
This keto dairy guide compares net carbs, lactose, fat, protein, and calories so you can quickly choose cheese, cream, curds, milk, and sweet dairy with less guessing.
Lactose
More lactose usually means a worse keto fit.
Fat
Higher fat with lower carbs is usually easier to fit.
Processing
Aged cheeses are usually better than milk, while sweet dairy is worse.
Dairy products in this section
Can fit
24 products
Use caution
21 products
Limited
4 products
Better to avoid
10 products
Dairy filters
Use filters to separate cheese, high-fat dairy, milk, and sweet dairy quickly.
Check the whole day
After choosing a dairy serving, check the whole day in the keto macros calculator and keep room for protein, fat, and net carbs.
Popular dairy choices
Cheddar
Can fit keto≈ 1.3 g net carbs / 100 g
Cheddar: sharp flavor, low lactose, and high fat make it easy to portion in slices.
Gouda
Can fit keto≈ 2.2 g net carbs / 100 g
Gouda: a measured slice gives steady fat with very little lactose.
Parmesan
Use caution≈ 4.1 g net carbs / 100 g
Parmesan: dense flavor means even a small amount adds taste, though carbs are slightly higher.
Brie
Can fit keto≈ 0.5 g net carbs / 100 g
Brie: fat is high and carbs are very low, so a small wedge can work well.
Mozzarella
Use caution≈ 3.1 g net carbs / 100 g
Mozzarella can fit keto in a measured portion, but 1 g lactose per 100 g is the number to watch.
Cream cheese
Use caution≈ 4.1 g net carbs / 100 g
Cream cheese can fit keto in a measured portion, but 3.2 g lactose per 100 g is the number to watch.
Sour cream
Use caution≈ 3.4 g net carbs / 100 g
Sour cream is fermented, but still has 3.2 g lactose per 100 g, so choose plain portions without sugar.
Greek yogurt
Use caution≈ 3.6 g net carbs / 100 g
Greek yogurt is fermented, but still has 3.3 g lactose per 100 g, so choose plain portions without sugar.
Full-fat cottage cheese
Can fit keto≈ 3 g net carbs / 100 g
Full-fat cottage cheese combines 16.7 g protein with 9 g fat per 100 g; higher-fat versions are usually easier for keto.
Mascarpone
Use caution≈ 4 g net carbs / 100 g
Mascarpone combines 5 g protein with 42 g fat per 100 g; higher-fat versions are usually easier for keto.
Butter
Can fit keto≈ 0.1 g net carbs / 100 g
Butter is mostly dairy fat: 81.1 g fat and only 0.1 g lactose per 100 g.
Ghee
Can fit keto≈ 0 g net carbs / 100 g
Ghee is mostly dairy fat: 99.8 g fat and only 0 g lactose per 100 g.
Calculate net carbs
If you compare labels, open the net carbs calculator and check the carb impact quickly.
Hard and semi-hard cheeses
9 products
Cheddar
Can fit keto≈ 1.3 g net carbs / 100 g
Cheddar: sharp flavor, low lactose, and high fat make it easy to portion in slices.
Gouda
Can fit keto≈ 2.2 g net carbs / 100 g
Gouda: a measured slice gives steady fat with very little lactose.
Edam
Can fit keto≈ 1.4 g net carbs / 100 g
Edam: mild taste and low carbs make it useful for sandwiches without bread.
Russian cheese
Can fit keto≈ 0.3 g net carbs / 100 g
Russian cheese: very low carbs make it one of the simpler everyday cheese choices.
Dutch cheese
Can fit keto≈ 0.5 g net carbs / 100 g
Dutch cheese: low lactose and plenty of protein make it easy to fit as a snack.
Tilsit
Can fit keto≈ 1.9 g net carbs / 100 g
Tilsit: stronger flavor helps keep the serving smaller without losing taste.
Maasdam
Can fit keto≈ 0.8 g net carbs / 100 g
Maasdam: sweet nutty flavor still comes with low carbs, so portion control is straightforward.
Parmesan
Use caution≈ 4.1 g net carbs / 100 g
Parmesan: dense flavor means even a small amount adds taste, though carbs are slightly higher.
Grana Padano
Can fit keto≈ 0 g net carbs / 100 g
Grana Padano: very low lactose and high protein make it convenient for small grated servings.
Soft cheeses
5 products
Brie
Can fit keto≈ 0.5 g net carbs / 100 g
Brie: fat is high and carbs are very low, so a small wedge can work well.
Camembert
Can fit keto≈ 0.5 g net carbs / 100 g
Camembert: creamy fat and low lactose make it easier than milk-based snacks.
Blue cheese
Can fit keto≈ 2.3 g net carbs / 100 g
Blue cheese: intense flavor helps keep the serving small while carbs stay low.
Gorgonzola
Can fit keto≈ 2.3 g net carbs / 100 g
Gorgonzola: rich flavor and fat make it better as a measured topping than a large serving.
Roquefort
Can fit keto≈ 2 g net carbs / 100 g
Roquefort: salty, intense flavor makes a small portion enough for keto meals.
Fresh cheeses
5 products
Mozzarella
Use caution≈ 3.1 g net carbs / 100 g
Mozzarella can fit keto in a measured portion, but 1 g lactose per 100 g is the number to watch.
Suluguni
Can fit keto≈ 0.4 g net carbs / 100 g
Suluguni can work well on keto with 0.4 g carbs, 0.5 g lactose, and 22 g fat per 100 g.
Adyghe cheese
Can fit keto≈ 1.5 g net carbs / 100 g
Adyghe cheese can work well on keto with 1.5 g carbs, 1.2 g lactose, and 19.8 g fat per 100 g.
Feta
Use caution≈ 4.1 g net carbs / 100 g
Feta can fit keto in a measured portion, but 1.4 g lactose per 100 g is the number to watch.
Bryndza
Can fit keto≈ 0.4 g net carbs / 100 g
Bryndza can work well on keto with 0.4 g carbs, 0.6 g lactose, and 20 g fat per 100 g.
Spreadable cheeses
3 products
Cottage cheese spread
Can fit keto≈ 3 g net carbs / 100 g
Cottage cheese spread can work well on keto with 3 g carbs, 2.5 g lactose, and 21 g fat per 100 g.
Cream cheese
Use caution≈ 4.1 g net carbs / 100 g
Cream cheese can fit keto in a measured portion, but 3.2 g lactose per 100 g is the number to watch.
Soft cheese spread
Use caution≈ 3.5 g net carbs / 100 g
Soft cheese spread can fit keto in a measured portion, but 2.8 g lactose per 100 g is the number to watch.
Fermented dairy
9 products
Sour cream
Use caution≈ 3.4 g net carbs / 100 g
Sour cream is fermented, but still has 3.2 g lactose per 100 g, so choose plain portions without sugar.
Kefir
Use caution≈ 4 g net carbs / 100 g
Kefir is fermented, but still has 3.8 g lactose per 100 g, so choose plain portions without sugar.
Ryazhenka
Use caution≈ 4.2 g net carbs / 100 g
Ryazhenka is fermented, but still has 4 g lactose per 100 g, so choose plain portions without sugar.
Plain yogurt
Use caution≈ 4.7 g net carbs / 100 g
Plain yogurt is fermented, but still has 4.4 g lactose per 100 g, so choose plain portions without sugar.
Greek yogurt
Use caution≈ 3.6 g net carbs / 100 g
Greek yogurt is fermented, but still has 3.3 g lactose per 100 g, so choose plain portions without sugar.
Drinking yogurt
Limited≈ 8 g net carbs / 100 g
Drinking yogurt is fermented, but still has 5 g lactose per 100 g, so choose plain portions without sugar.
Flavored yogurt
Better to avoid≈ 12 g net carbs / 100 g
Flavored yogurt has added sugar and 12 g carbs per 100 g, so it is closer to dessert than keto dairy.
Ayran
Can fit keto≈ 2.8 g net carbs / 100 g
Ayran is fermented, but still has 2.6 g lactose per 100 g, so choose plain portions without sugar.
Tan
Can fit keto≈ 2.6 g net carbs / 100 g
Tan is fermented, but still has 2.4 g lactose per 100 g, so choose plain portions without sugar.
Curds & similar
5 products
Full-fat cottage cheese
Can fit keto≈ 3 g net carbs / 100 g
Full-fat cottage cheese combines 16.7 g protein with 9 g fat per 100 g; higher-fat versions are usually easier for keto.
Medium-fat cottage cheese
Use caution≈ 3.3 g net carbs / 100 g
Medium-fat cottage cheese combines 17 g protein with 5 g fat per 100 g; higher-fat versions are usually easier for keto.
Low-fat cottage cheese
Use caution≈ 3.5 g net carbs / 100 g
Low-fat cottage cheese combines 18 g protein with 0.6 g fat per 100 g; higher-fat versions are usually easier for keto.
Ricotta
Can fit keto≈ 3 g net carbs / 100 g
Ricotta combines 11.3 g protein with 13 g fat per 100 g; higher-fat versions are usually easier for keto.
Mascarpone
Use caution≈ 4 g net carbs / 100 g
Mascarpone combines 5 g protein with 42 g fat per 100 g; higher-fat versions are usually easier for keto.
High-fat dairy
6 products
Butter
Can fit keto≈ 0.1 g net carbs / 100 g
Butter is mostly dairy fat: 81.1 g fat and only 0.1 g lactose per 100 g.
Ghee
Can fit keto≈ 0 g net carbs / 100 g
Ghee is mostly dairy fat: 99.8 g fat and only 0 g lactose per 100 g.
Light cream 10%
Use caution≈ 4 g net carbs / 100 g
Light cream 10% has 10 g fat per 100 g, so it works best as a measured addition to coffee, sauces, or desserts.
Cream 20%
Use caution≈ 3.7 g net carbs / 100 g
Cream 20% has 20 g fat per 100 g, so it works best as a measured addition to coffee, sauces, or desserts.
Heavy cream 33%
Use caution≈ 3.2 g net carbs / 100 g
Heavy cream 33% has 33 g fat per 100 g, so it works best as a measured addition to coffee, sauces, or desserts.
Whipping cream
Can fit keto≈ 3 g net carbs / 100 g
Whipping cream has 35 g fat per 100 g, so it works best as a measured addition to coffee, sauces, or desserts.
Milk
6 products
Whole milk
Use caution≈ 4.8 g net carbs / 100 g
Whole milk brings mostly lactose: 4.8 g lactose and 4.8 g carbs per 100 g, so large glasses add up fast.
Pasteurized milk
Use caution≈ 4.8 g net carbs / 100 g
Pasteurized milk brings mostly lactose: 4.8 g lactose and 4.8 g carbs per 100 g, so large glasses add up fast.
UHT milk
Use caution≈ 4.8 g net carbs / 100 g
UHT milk brings mostly lactose: 4.8 g lactose and 4.8 g carbs per 100 g, so large glasses add up fast.
Skim milk
Use caution≈ 5 g net carbs / 100 g
Skim milk brings mostly lactose: 5 g lactose and 5 g carbs per 100 g, so large glasses add up fast.
Goat milk
Use caution≈ 4.5 g net carbs / 100 g
Goat milk brings mostly lactose: 4.5 g lactose and 4.5 g carbs per 100 g, so large glasses add up fast.
Sheep milk
Limited≈ 5.4 g net carbs / 100 g
Sheep milk brings mostly lactose: 5.4 g lactose and 5.4 g carbs per 100 g, so large glasses add up fast.
Sweet dairy
7 products
Condensed milk
Better to avoid≈ 54 g net carbs / 100 g
Condensed milk has added sugar and 54 g carbs per 100 g, so it is closer to dessert than keto dairy.
Sweetened condensed milk
Better to avoid≈ 56 g net carbs / 100 g
Sweetened condensed milk has added sugar and 56 g carbs per 100 g, so it is closer to dessert than keto dairy.
Milkshake
Better to avoid≈ 18 g net carbs / 100 g
Milkshake has added sugar and 18 g carbs per 100 g, so it is closer to dessert than keto dairy.
Ice cream
Better to avoid≈ 24 g net carbs / 100 g
Ice cream has added sugar and 24 g carbs per 100 g, so it is closer to dessert than keto dairy.
Dairy dessert
Better to avoid≈ 22 g net carbs / 100 g
Dairy dessert has added sugar and 22 g carbs per 100 g, so it is closer to dessert than keto dairy.
Glazed curd snack
Better to avoid≈ 35 g net carbs / 100 g
Glazed curd snack has added sugar and 35 g carbs per 100 g, so it is closer to dessert than keto dairy.
Sweet yogurt
Better to avoid≈ 14 g net carbs / 100 g
Sweet yogurt has added sugar and 14 g carbs per 100 g, so it is closer to dessert than keto dairy.
Powder & processed
4 products
Milk powder
Better to avoid≈ 38 g net carbs / 100 g
Milk powder is concentrated, so check labels carefully: this version has 38 g carbs per 100 g.
Cream powder
Better to avoid≈ 30 g net carbs / 100 g
Cream powder is concentrated, so check labels carefully: this version has 30 g carbs per 100 g.
Whey
Limited≈ 5.1 g net carbs / 100 g
Whey is concentrated, so check labels carefully: this version has 5.1 g carbs per 100 g.
Whey protein
Limited≈ 6 g net carbs / 100 g
Whey protein is concentrated, so check labels carefully: this version has 6 g carbs per 100 g.
Dairy table
Per 100 g comparison: product, net carbs, and keto status.
| Product | Net carbs | Keto |
|---|---|---|
Cheddar 1.3 g net carbs / 100 g | 1.3 g | Can fit keto |
Gouda 2.2 g net carbs / 100 g | 2.2 g | Can fit keto |
Edam 1.4 g net carbs / 100 g | 1.4 g | Can fit keto |
Russian cheese 0.3 g net carbs / 100 g | 0.3 g | Can fit keto |
Dutch cheese 0.5 g net carbs / 100 g | 0.5 g | Can fit keto |
Tilsit 1.9 g net carbs / 100 g | 1.9 g | Can fit keto |
Maasdam 0.8 g net carbs / 100 g | 0.8 g | Can fit keto |
Parmesan 4.1 g net carbs / 100 g | 4.1 g | Use caution |
Grana Padano 0 g net carbs / 100 g | 0 g | Can fit keto |
Brie 0.5 g net carbs / 100 g | 0.5 g | Can fit keto |
Camembert 0.5 g net carbs / 100 g | 0.5 g | Can fit keto |
Blue cheese 2.3 g net carbs / 100 g | 2.3 g | Can fit keto |
Gorgonzola 2.3 g net carbs / 100 g | 2.3 g | Can fit keto |
Roquefort 2 g net carbs / 100 g | 2 g | Can fit keto |
Mozzarella 3.1 g net carbs / 100 g | 3.1 g | Use caution |
Suluguni 0.4 g net carbs / 100 g | 0.4 g | Can fit keto |
Show 43 products more
| 1.5 g | Can fit keto | |
| 4.1 g | Use caution | |
| 0.4 g | Can fit keto | |
| 3 g | Can fit keto | |
| 4.1 g | Use caution | |
| 3.5 g | Use caution | |
| 3.4 g | Use caution | |
| 4 g | Use caution | |
| 4.2 g | Use caution | |
| 4.7 g | Use caution | |
| 3.6 g | Use caution | |
| 8 g | Limited | |
| 12 g | Better to avoid | |
| 2.8 g | Can fit keto | |
| 2.6 g | Can fit keto | |
| 3 g | Can fit keto | |
| 3.3 g | Use caution | |
| 3.5 g | Use caution | |
| 3 g | Can fit keto | |
| 4 g | Use caution | |
| 0.1 g | Can fit keto | |
| 0 g | Can fit keto | |
| 4 g | Use caution | |
| 3.7 g | Use caution | |
| 3.2 g | Use caution | |
| 3 g | Can fit keto | |
| 4.8 g | Use caution | |
| 4.8 g | Use caution | |
| 4.8 g | Use caution | |
| 5 g | Use caution | |
| 4.5 g | Use caution | |
| 5.4 g | Limited | |
| 54 g | Better to avoid | |
| 56 g | Better to avoid | |
| 18 g | Better to avoid | |
| 24 g | Better to avoid | |
| 22 g | Better to avoid | |
| 35 g | Better to avoid | |
| 14 g | Better to avoid | |
| 38 g | Better to avoid | |
| 30 g | Better to avoid | |
| 5.1 g | Limited | |
| 6 g | Limited |
How to choose dairy on keto
Look beyond calories: lactose and net carbs matter most. Lower lactose and higher fat usually make dairy easier to fit.
What to choose more often
Aged cheeses, butter, ghee, heavy cream, and unsweetened full-fat dairy are usually better than milk or sweet yogurt.
Common mistakes
The biggest mistakes are choosing low-fat products, drinking large servings of milk, and treating plain yogurt as unlimited.