Is the Vegan-Friendly Fairlife Milk Also Keto-Friendly?


A lot of fitness enthusiasts swear by this milk. Its nutritional profile can seem very appealing. It has few carbs and fats as compared to regular milk. And it contains much more protein than regular milk. 

If you’re a vegan trying to follow a keto lifestyle, this milk is lactose-free too. But is that enough to make it a good option for a keto diet? 

fairlife milk

Fairlife Milk

Serving Size: 250ml (1 cup)

not keto

Net Carbs








Is Fairlife Fat-Free, Ultra-Filtered, Lactose-Free Milk Keto?

When compared to regular dairy milk, it has half the carbs. That is, one serving of regular milk has 12 grams of carbs. Whereas this has 6 grams of carbs. But is that enough to make it ketogenic?

In simple words, Fairlife Fat-Free Ultra-Filtered Lactose-Free Milk is still very high in carbs and has less fat. 

To keep your body in the ketosis process, it is suggested that your daily intake of carbs should be between 20-30 grams. But it is the exact opposite in terms of the macronutrients it contains.

This makes it a complete no-no for those who follow a ketogenic diet. 

Analyzing the Nutritional Content of Fairlife Milk

The ideal macronutrient ratio of a keto diet is 5-10% carbs, 70-75% fat, and 20-25% protein. This means that most of the food items consumed during a keto diet should be high in fats and low in carbs.

Whereas, the nutritional content of Fairlife Milk is the exact opposite. In 1 cup (or 240 ml) of fairlife milk, there are 6 grams of carbs, 4.5 grams of fat, and 13 grams of protein. 

However, the ingredients used to make it are considered very clean since it does not contain non-keto ingredients like sugar, artificial sweeteners, additives, or refined oils. 

In fact, it is also very rich in calcium. A cup of Fairlife’s milk can make up for about 40% of the recommended daily calcium intake. 

Tips for Incorporating Fairlife Milk into a Keto Diet

Since we have established that Fairlife Milk’s carb content is not suitable for a keto diet, I would recommend significantly reducing its consumption or cutting it out of your diet altogether. 

You can consider consuming carb-free milk alternatives that are keto-friendly and healthy. Some common alternatives are:

  • Unsweetened Coconut Milk. Pure coconut milk (that is, a mixture of coconut and water) is the best keto-friendly milk replacement. It is high in fats and low in carbs. It is also gluten-free, vegan, and nut-free, which makes it suitable for a lot of people. Always make sure to buy coconut milk with only 2 listed ingredients: coconut and water. 
  • Unsweetened Nut Milk. If you don’t have any nut allergies, this can be a great option. You can choose from various nut milks like cashews, almonds, macadamia, walnuts, etc. All of them are low on net carbs and are easily available in all supermarkets. If you’re confused, you can always mix and try new combinations.   
  • Unsweetened Seed Milk. If you find the taste of coconut milk to be overpowering or if you suffer from nut allergies, then this is the perfect option for you. Two good examples are flaxseed milk and hempseed milk. Both are low in carbs (about 2 grams of carbs per serving) and can easily be found in grocery stores. 
  • Soy milk. This is a classic option. Just make sure you check the label properly while buying to see that it is organic and unsweetened. Soy milk is low in carbs and a popular option among keto diet followers. 


In conclusion, Fairlife’s fat-free, ultra-filtered, lactose-free milk is high in carbs. This makes it unsuitable for a keto diet. Consuming it can kick your system right out of ketosis

As tasting as it is and as delicious as it seems, I would not recommend consuming it on a keto diet since it will waste all your efforts in restricting your calorie consumption. In fact, you have a wide variety of milk alternatives to choose from that are dairy-free, low-carb, high-fat, and easily available. Some options are coconut milk, seed milk, nut milk, and soy milk.