Is oat milk keto friendly? It’s a question that has become more and more prevalent as alternative milk options have risen in popularity.

Is Oat Milk Keto?

Not Entirely.

Oat milk can be incorporated into a keto friendly diet only if properly accounted for in one’s daily carb budget.

Why isn’t Oat Milk Fully Keto Friendly?

High in Carbs for Strict Keto Diets

An 8 oz serving of oat milk contains a total of 12 grams of net carbs. That being said, oat milk is not recommended for strict keto dieters, as it can use up almost half of their carb allowance of 20-30 grams a day.

On the other hand, those not on a strict keto diet can incorporate oat milk into their diet if the amount they consume is carefully monitored and accounted for.

Nutrition Info

Serving size: 8 oz

Net Carbs12 grams
Fat1.5 grams
Protein4 grams
Total Carbs14 grams
Fiber2 grams
Calories79.2 calories
Sugars4 grams


If you’re on a strict keto diet trying to stay below your 20-30 grams of daily carbs, it’s best to avoid the use of oat milk.

Fortunately, there are alternatives for oat milk that are more keto friendly, including:

  • Unsweetened Almond Milk: 1.4 grams of carbs.
  • Coconut Milk: 0.8 grams of carbs.
  • Flax Milk: 2 grams of carbs.
  • Cashew Milk: 8 grams of carbs.

Similar to oat milk, coffee mate is not keto-friendly. The sugar-free variant would be considered dirty keto, so would work for your coffee so long as you don’t mind the additives.

The Bottom Line

With 12 grams of total net carbs per serving, oat milk isn’t a keto friendly option for those on strict keto diets. For those on a more lenient ketogenic diet, oat milk can be used if properly accounted for.

In order to achieve a healthy weight loss on keto, it’s important to achieve the ideal macronutrient ratio of 70% fat, 20-25% protein, and 5-10% carbs per day.

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