Is Oats (dry rolled) keto?
Not keto-friendly
No, oats (dry rolled) is not keto-friendly. A serving (½ cup (40 g)) has about 22.2 g of net carbs, about 89% of a typical 25 g daily limit.
The short answer
A wholesome grain, but too high in carbs for keto.
A typical serving is ½ cup (40 g). That has 156 calories, 6.8 g protein, 2.8 g fat and 22.2 g net carbs (26.4 g total carbs − 4.2 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 oats (dry rolled)
Nutrition facts
Per 100 g: 389 kcal · 55.4 g net carbs · 17 g protein · 6.9 g fat. Estimates vary by brand and preparation.
Frequently asked questions
Is oats (dry rolled) keto?
No, oats (dry rolled) is not keto-friendly. A serving (½ cup (40 g)) has about 22.2 g of net carbs, about 89% of a typical 25 g daily limit.
How many carbs are in oats (dry rolled)?
A serving of oats (dry rolled) (½ cup (40 g)) has about 26.4 g of total carbohydrates and 4.2 g of fiber, which works out to roughly 22.2 g of net carbs. Per 100 g it has about 55.4 g of net carbs.
Can I eat oats (dry rolled) on a keto diet?
Most people on keto avoid it. A wholesome grain, but too high in carbs for keto. If you want to fit it in, treat it as an occasional small portion and count the carbs.
What can I eat instead of oats (dry rolled)?
Lower-carb swaps include cauliflower, zucchini, shirataki noodles, spaghetti squash (cooked).
More grains & starches
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