Is oat milk keto?
Oat milk
Made from oats, so it's starchy even when "unsweetened" — around 14 g net carbs per cup.
Nutrition per serving
1 cup · 240 g- Net carbs
- 14g
- Calories
- 120kcal
- Protein
- 3g
- Fat
- 5g
- Total carbs
- 16 g
- Fiber
- 1.9 g
About 84.7 g of oat milk adds up to 5 g net carbs — about 35% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 120 kcal | 50 kcal |
| Total carbohydrate | 16 g | 6.7 g |
| Dietary fiber | 1.9 g | 0.8 g |
| Net carbs | 14 g | 5.9 g |
| Sugars | 7 g | 2.9 g |
| Protein | 3 g | 1.3 g |
| Fat | 5 g | 2.1 g |
Portion calculator
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Better keto swaps for oat milk
Keto milk substitutes 5 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace oat milk
Frequently asked questions
Is oat milk keto?
No — oat milk is not keto-friendly. Made from oats, so it's starchy even when "unsweetened" — around 14 g net carbs per cup.
How many net carbs are in oat milk?
1 cup (240 g) of oat milk has about 14 g net carbs (16 g total carbs minus 1.9 g fiber). Per 100 g, that's 5.9 g net carbs.
How much oat milk can I eat on keto?
About 84.7 g of oat milk adds up to 5 g net carbs — about 35% of a typical serving. On a typical 20 g daily limit, one serving uses about 71% of your carbs.
What is a good keto substitute for oat milk?
Try almond milk (unsweetened), soy milk (unsweetened), coconut milk (carton, unsweetened). See our full guide: keto milk substitutes.
