KETO VERDICTLIMIT
Limit on keto: unsweetened oat milk typically has ~6.5g net carbs per 100ml. Carbs add up fast compared with almond/hemp/pea milks—use small splashes only.
Is Oat Milk Keto?
Other
Limit on keto: unsweetened oat milk typically has ~6.5g net carbs per 100ml. Carbs add up fast compared with almond/hemp/pea milks—use small splashes only.
- Net carbs (100g)6.5g
- Protein (100g)1g
- Fat (100g)1.5g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100g (raw)
Net Carbs
6.5g
Total Carbs
7.1g
Fiber
0.6g
Protein
1g
Fat
1.5g
Calories
45
Source: USDA FoodData Central
WHY TO LIMIT IT ON KETO
- Higher carbs than keto-friendly alternatives—best kept to small portions
- Oat starches can yield simple sugars (maltose) in some brands, raising glycemic impact
- Creamy texture is pleasant, but fat content is low—pair with added fats if used
- Use for occasional flavor/foam rather than a daily staple
- Choose unsweetened and avoid enzyme-treated, sweetened, or barista styles when possible
- Consider mixing with lower-carb milks to dilute carbs
HEALTH BENEFITS
- Beta-glucans from oats may support heart health (amount varies by processing/brand)
- Fortified versions can provide B vitamins and minerals
- Soluble fiber may aid satiety and cholesterol management (again brand-dependent)
- Plant-based and dairy-free option for those avoiding lactose
PREPARATION SUGGESTIONS
OCCASIONAL DRINK
Use a 30–60ml splash in coffee/tea; prefer unsweetened versions.
HIGHER-CARB DAYS
Reserve for days with a higher carb allowance (e.g., targeted/cyclical keto).
LIMITED PORTIONS
Keep to ≤100ml per serving to manage carbs.
MIXED DRINKS
Blend half almond-milk-unsweetened with half oat milk to reduce net carbs.
AVOID DAILY
Use almond-milk-unsweetened, hemp-milk, or pea-milk-unsweetened as everyday choices.
BETA-GLUCAN FOCUS
If using for fiber, pick brands that list beta-glucan content and are unsweetened.