Is Oat milk keto?
Not keto-friendly
No, oat milk is not keto-friendly. A serving (1 cup (240 g)) has about 16.1 g of net carbs, about 64% of a typical 25 g daily limit.
The short answer
Oats are a grain, and a cup carries about 15 grams of carbs.
A typical serving is 1 cup (240 g). That has 115 calories, 2.4 g protein, 3.6 g fat and 16.1 g net carbs (18 g total carbs − 1.9 g fiber).
How many servings fit in your carb budget?
Based on using your entire daily net-carb limit on this one food, which you would not do in practice.
Lower-carb swaps for oat milk
Nutrition facts
Per 100 g: 48 kcal · 6.7 g net carbs · 1 g protein · 1.5 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is oat milk keto?
No, oat milk is not keto-friendly. A serving (1 cup (240 g)) has about 16.1 g of net carbs, about 64% of a typical 25 g daily limit.
How many carbs are in oat milk?
A serving of oat milk (1 cup (240 g)) has about 18 g of total carbohydrates and 1.9 g of fiber, which works out to roughly 16.1 g of net carbs. Per 100 g it has about 6.7 g of net carbs.
Can I eat oat milk on a keto diet?
Most people on keto avoid it. Oats are a grain, and a cup carries about 15 grams of carbs. If you want to fit it in, treat it as an occasional small portion and count the carbs.
What can I eat instead of oat milk?
Lower-carb swaps include almond milk (unsweetened), soy milk (unsweetened), coconut milk (canned, full-fat).
More eggs & dairy
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