You’ve started keto, and you are focused on keeping your carbs low and whoa, all of a sudden you’re getting way too many carbs from your cream. What’s up with that? In this post, I’ll break down which cream should you use on Keto.

First, Lets Talk Bullet Proof Coffee

The traditional way of making Bullet Proof Coffee from Dave Asprey is as follows:


  • Filtered water
  • 2 ½ tablespoons Bulletproof Coffee Beans
  • 1 teaspoon-2 tablespoon Brain Octane Oil
  • 1-2 tablespoons grass-fed butter, or 1-2 teaspoons grass-fed ghee

Dave doesn’t add cream to the BulletProof Coffee (BPC); it’s just fats. His BPC is primarily for the effect of “switching on your brain” with ketones and is well-known in the keto circles. The Brain Octane Oil, or what we know as is MCT oil, which you can buy at Dischem or online, is converted to ketones. MCT Oil is not metabolized like other longer chain fats. MCT Oil hits your liver directly to be converted to ketones.

If you are intermittent fasting, then black coffee is it. Nothing else that contain calories be it either cream, butter or MCT oil. It will break your fast. 

Milk Is Out On Keto

Milk is not keto; cream is. You cannot drink milk in your coffee because milk has an insulin response, is high in carbs and causes inflammation. Milk is for little cows to help them grow. You want to add fats to your coffee to get the full benefit. Proper Bullet Proof Coffee’s purpose is to increase ketones.

Which Cream Should I Use on Keto?

Here are some creams we have available in our stores that most of us will chose while on keto. The Heavy Cream, Whipping Cream, and Pouring cream are available from Woolies. We also have Doughlasdale, and Gauteng Dairy, which are two local Dairies who’s creams are available in most of our grocers.

Heavy Cream

Heavy cream is also known as heavy whipping cream or like this one here from Woolies is called Double Thick Cream an dis ideal for keto.

Heavy cream has upward of 40 per cent milkfat, and it is the richest cream readily available. It also has a 0% Insulin index with only 1 gram of carbs per 100ml, which is zero if you’re adding a tablespoon to your coffee.

Insulin Score: It gives a percentage score for how strongly a food may stimulate insulin secretion, as secreting too much insulin is the hallmark of many unhealthy foods, like those containing added sugar and flour. This score matters most to people who are most affected by hyperinsulinemia, like diabetics. It helps planning meals that stimulate a low-normal rise in insulin all the while being truly nourishing.

Whipping Cream

Whipping cream usually contains upwards of approximately 30 -35 per cent milk fat. This one from Woolies is Whipping cream with 38,5g of milk fat. The one from Doughlasdale contains 34g of fat and falls in the same class as whipping cream which is also a good choice on keto.

Pouring Cream

Pouring cream contains the least amount of fat. In this case, it is the one from Woolworths coming in at 18,5g per 100ml.

That’s it for the fat content of each of these creams, let’s look at the carb content.

Carb Content Of Cream

Heavy cream, because it contains more fat, will have fewer carbs.

Whipping cream instantly jumps to 3,3g of carbs per 100ml as the fat content drops. Whipping cream here is 3,3g and Doughlasdale at 3,1g per 100ml. Pouring cream has the most amount of carbs, which is a whopping 5g of carbs per 100ml; ideally not the best option on keto.

Take a look at the table I’ve created comparing the fat, protein and carbs in each of the ones here.

Which cream to use on keto

I drink my BPC with two tablespoons of butter during the day when I am at my office working and can quickly blend the butter into my coffee. I don’t add MCT oil because I have a serving of my Exogenous Ketone Supplement aka BHB, and besides, MCT Oil makes me nauseous. I do enjoy the MCT Oil powder now and again and switch it up between the butter and MCT Oil powder.

When we are out and about, and I am not in the comfort of my home where I can blend my coffee, I will drink cream in my coffee. I do get a respiratory inflammatory effect from milk products, but hey, I have to choose my battles, and I am not prepared to give up dairy just yet.



How you enjoy your coffee is entirely up to you, but hopefully, I have shed some light on the subject to help you make an informed decision. Whether you decide to drink butter, pouring cream or heavy whipping cream in your coffee, it needs to be taken into context with whatever your goal is. If you are doing keto and want to drink cream in your coffee, go for the heavy cream. Just keep in mind, heavy cream contains the highest amount of fat, which is all good, but it can quickly start adding up your total daily calorie intake. If you are a heavy coffee drinker, say 3-4 cups a day with 20-30g of heavy cream, it can easily be 300 calories for the day. 

I would personally stay away from Pouring Cream as it contains too many carbs and frankly, it is insulinogenic which defies the purpose of keto. At 3 cups of coffee through the day having 1-2 tablespoons of cream in your coffee, you’re standing 6 grams of carbs just from your coffee.

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