Oatmeal is not recommended for a ketogenic diet, as oats are mostly carbs.


Is It Keto?


Why isn’t Oatmeal Keto Friendly?

High in Carbs

Typically, generic oatmeal contains around 23 grams of total net carbs. In a typical keto diet, it’s ideal to only eat around 20-30 grams of total net carbs a day.

Due to its high carb content, oatmeal is not recommended for a ketogenic diet. If you eat oatmeal, be sure to limit your carb intake for the rest of the day to keep within your allotted daily carb amount.

Low in Fats

In one cup of cooked oatmeal, there are around 3.2 grams of total fat content. Oatmeal typically has a higher fat content than most other grains.

In a ketogenic diet, it’s ideal to have around 70% of your daily macronutrients allotted to healthy fats. Since oatmeal is so low in fats and high in carbs, it is not keto-friendly.

Nutritional Info

Serving size: 1 cup, cooked

Net Carbs23 grams
Fat3.2 grams
Protein 6 grams
Total Carbs27 grams
Fiber4 grams
Calories158 calories
Sugars1.1 grams


If you’re craving the warmth and comfort that a bowl of oatmeal brings, there are plenty of breakfast alternatives that can fit into your ketogenic diet, including:

  • Chia Seed Oatmeal: 2 grams of net carbs.
  • Flaxseed Oatmeal: 0 grams of net carbs.
  • Hemp Heart Seeds: 1 gram of net carbs.
  • Coconut Flakes: 3 grams of net carbs.

Although typical oatmeal made out of oats isn’t fit for a keto diet, there are plenty of oatmeal options available that are made from grains with a lower carb content.

The Bottom Line

Oatmeal is not suitable for a ketogenic diet, as it’s high in carbs and low in fats. Regular oatmeal can be replaced by oatmeal made from grains with lower carbs, like chia seeds or flaxseeds.

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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