Can fat-free milk fit a keto diet?

Usually does not fit

Usually, no: skim milk does not fit a keto diet.

The 1 cup portion weighs 244 g and contains 12 g calculated net carbs, compared with 4.9 g calculated net carbs per 100 g.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 cup (244 g).

Calculated net carbs

12 g

Total carbohydrate

12 g

Dietary fiber

0 g

Editorial illustration of Milk, fat free (skim).

Nutrition facts for Skim milk

Source-portion carb band: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion: 1 cup (244 g)	Per 100 g
Energy	83 kcal	34 kcal
Protein	8.4 g	3.4 g
Total fat	0.2 g	0.1 g
Saturated fat	0.1 g	0 g
Total carbohydrate	12 g	4.9 g
Dietary fiber	0 g	0 g
Calculated net carbs	12 g	4.9 g
Total sugars	12.3 g	5.1 g
Sodium	100 mg	41 mg
Potassium	407.5 mg	167 mg

The table keeps the USDA basis separate from the selected portion.

1. Food formSkim milk
2. USDA per-100 g basis4.9 g calculated net carbs
3. Selected source portion12 g calculated net carbs
4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category

Compare this form and portion with other records in dairy & alternatives. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the keto dairy guide.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 4.9 g − 0 g = 4.9 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Milk, fat free (skim)
• FoodData Central ID: FDC ID 2705388
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 cup (244 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2705388. https://fdc.nal.usda.gov/food-search/?query=2705388, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip

Compare related foods

• Lactose-free milk, whole — Compare another form of milk.
• Whole milk — Compare another form of milk.
• Milk, dry, reconstituted, whole — Compare another form of milk.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can fat-free milk fit a keto diet?

Skim milk usually does not fit a keto diet: 1 cup (244 g) has 12 g calculated net carbs.

How many net carbs are in Skim milk?

The listed 1 cup (244 g) has 12 g calculated net carbs. Per 100 g, the record has 4.9 g calculated net carbs.

How are net carbs calculated for Skim milk?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 4.9 g total carbohydrate minus 0 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Skim milk nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2705388. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. September 11, 2026Updated after final factual and editorial review
2. August 24, 2026First published