| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| Butter | 0.0g | ✅ Keto |
| heavy cream | 0.0g | ✅ Keto |
| cheddar cheese | 1.3g | ✅ Keto |
| mozzarella | 2.2g | ✅ Keto |
| mozzarella cheese | 2.2g | ✅ Keto |
Dairy is a cornerstone of the ketogenic diet — most full-fat dairy products are naturally low in carbohydrates and high in fat, which aligns well with keto macros. Hard cheeses like cheddar, parmesan, and gouda contain less than 1g net carbs per 100g. Heavy cream has just 3g net carbs per 100g and is widely used in keto cooking and coffee.
The dairy products to watch on a low-carb diet are flavored yogurts, milk, and anything sweetened. Regular milk contains about 4.8g net carbs per 100g — a full glass (240ml) adds around 12g. Flavored yogurts can pack 12–20g net carbs per serving from added sugars. Plain, full-fat Greek yogurt is a better option at around 4–5g net carbs per 100g.
Ice cream is predictably high at 23–30g net carbs per 100g depending on the flavor. Several keto-friendly ice cream brands now exist that use erythritol or monk fruit instead of sugar, dropping to 3–8g net carbs per serving. Butter and heavy whipping cream remain among the most keto-friendly dairy options available.
Yes — most natural cheeses are very keto-friendly. Cheddar has 0.4g net carbs per 100g. Mozzarella has 0.6g. Cream cheese has 4.1g. Parmesan has 3.2g. Processed cheese products and cheese spreads may have higher carbs from added ingredients.
Whole milk has about 4.8g net carbs per 100g, which means an 8oz (240ml) glass has approximately 12g net carbs. Low-fat and skim milk have similar carb levels. Unsweetened almond milk (0.3g/100ml) and coconut milk (2.4g/100ml) are popular low-carb alternatives.
Plain, full-fat Greek yogurt can fit a low-carb diet — typically 4–6g net carbs per 100g. However, flavored Greek yogurts often contain 12–20g net carbs from added sugars or fruit. Always check the label. On strict keto (under 20g/day), portion size matters.
Yes — heavy cream added to coffee is very keto-friendly. Two tablespoons of heavy cream add about 1g net carbs and around 100 calories. It's one of the most popular keto coffee additions. Avoid flavored creamers, which are typically high in sugar.
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