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Is Oat Milk Keto-Friendly?

Oat Milk on a kitchen counter

Is Oat Milk Keto-Friendly? Well, the answer is - only in moderation.

With the rising popularity of both the keto diet and plant-based milks like Oat Milk, it's a question many are asking.

Oat Milk is packed with benefits and offers a unique, creamy taste that's hard to resist.

However, when it comes to the ketogenic diet, it's all about maintaining a balance of macronutrients - and that's where Oat Milk encounters some challenges due to its carbohydrate content.


  • Is Oat Milk keto-friendly? Yes, but only in moderation due to its carbohydrate content.
  • Oat Milk offers nutritional benefits but can challenge a strict keto diet due to its higher carb content.
  • Be aware of potential drawbacks, especially the odds of experiencing the keto flu, when incorporating Oat Milk into a keto diet.

Is Oat Milk Keto-Friendly?

Oat Milk, a popular dairy-free milk option, has a unique place when it comes to its compatibility with the ketogenic lifestyle. Given its nutritional profile, it can be said that Oat Milk is keto-friendly, but only in moderation.

Here's why: The ketogenic diet is a low-carb, high-fat dietary regimen. The goal of this diet is to promote a metabolic state called ketosis, where the body primarily burns fat for energy instead of glucose. To achieve this, it's crucial to keep daily carbohydrate intake low. Oat Milk, while rich in nutrients, contains 5.1g of carbohydrates per 100g. This amount is significant enough to affect ketosis if consumed in large quantities.

Comparing this carbohydrate content to the typical serving size, one can see why it's important to exercise moderation. A standard serving of Oat Milk, usually around 100g, thus contains 5.1g of net carbs. This represents a sizable portion of the daily carb limit for those on a strict keto diet, which is often 20g to 50g of carbs per day.

Can You Have Oat Milk on a Strict Keto Diet?

When it comes to a strict keto diet, one where carbohydrate intake is limited to less than 20g of net carbs per day, moderation is key when considering Oat Milk. Given its carbohydrate content of 5.1g per 100g serving, it's apparent that Oat Milk can quickly use up a substantial portion of the daily carb allowance on a strict keto diet.

While it's not impossible to include Oat Milk in a strict keto diet, it certainly requires careful portion control. For instance, using a small amount in a cup of coffee or tea could be manageable. However, larger servings, such as a full glass of Oat Milk or using it liberally in recipes, may push your daily carb intake over the limit.

Now, if you're following a less strict form of keto or a low-carb diet, where daily carb intake is capped at around 30-50g of net carbs, Oat Milk becomes a bit more manageable. Still, portion control remains important due to its carb content.

To ensure you can include Oat Milk in your diet without disrupting ketosis, here are some carb tracking tips:

1. Use a carb tracking app: These apps can help monitor your daily carb intake and ensure you're staying within your limit.

2. Measure your servings: Instead of estimating, use a measuring cup to ensure you're not consuming more carbs than you think.

3. Read labels: Always check the nutritional information on the package to know exactly how many carbs you're getting.

Carbs In Oat Milk

Oat Milk contains 5.1g of net carbs per 100g serving. This is relatively high for those on a keto diet, which emphasizes minimizing carb intake.

Oat Milk Nutrition Facts

Oat milk is a nutrient-rich beverage, offering an array of both macro and micronutrients. A 100g serving provides 5.1g of carbohydrates, 2.75g of total fats, and 0.8g of protein, making it a good source of energy.

It stands out for its micronutrient content too. A significant amount of calcium (148.5mg) is present, vital for bone health. It also contains an impressive amount of vitamin B-6, B-12, and vitamin D, essential for the body's immune and nervous system and aiding in the absorption of calcium respectively. Oat milk is also a source of minerals like potassium (148.4mg) and sodium (41.98mg), needed for maintaining fluid balance and nerve function.

The beverage carries trace amounts of iron, zinc, and copper that participate in many crucial bodily functions. The presence of magnesium (5.91mg) and phosphorus (89.18mg) assists in nerve signaling and bone mineralization. Also noteworthy are the amounts of Thiamin and Riboflavin, aiding in energy production and cellular function.

The amino acid profile in oat milk includes essential amino acids like Leucine, Lysine, and Phenylalanine. These are crucial for protein synthesis and neurotransmitter regulation. Moreover, oat milk contains 90.56g of water per 100g, contributing to your daily hydration needs.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 5.1g
Total fats 2.75g
Protein 0.8g
Sodium, Na 41.98mg
Potassium, K 148.4mg
Magnesium, Mg 5.91mg
Calcium, Ca 148.5mg
Vitamin B-6 0.01mg
Vitamin B-12 0.51ug
Vitamin D2 (ergocalciferol) 1.69ug
Vitamin D3 (cholecalciferol) 0.01ug
Copper, Cu 0.03mg
Iron, Fe 0.26mg
Molybdenum, Mo 10.09ug
Phosphorus, P 89.18mg
Zinc, Zn 0.09mg
Nitrogen 0.13g
Manganese, Mn 0.13mg
Thiamin 0.04mg
Riboflavin 0.28mg
Niacin 0.1mg
Biotin 1.41ug
Retinol 84.73ug
Water 90.56g
Tryptophan 0.01g
Threonine 0.02g
Isoleucine 0.02g
Leucine 0.08g
Lysine 0.06g
Methionine 0.01g
Phenylalanine 0.07g
Tyrosine 0.04g
Valine 0.03g
Arginine 0.08g
Histidine 0.02g
Alanine 0.04g
Aspartic acid 0.08g
Glutamic acid 0.15g
Glycine 0.06g
Proline 0.07g
Serine 0.06g
Cysteine 0.02g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Oat Milk on a Keto Diet

Incorporating Oat Milk into a keto diet does come with certain considerations. The primary challenge is its carbohydrate content. With 5.1g net carbs per 100g, Oat Milk can contribute significantly to daily carb limits, making it potentially difficult to maintain the ketogenic state of ketosis, where the body burns fat for fuel instead of carbs.

Moreover, overconsumption of Oat Milk could lead to an intake of excess calories without providing the satiety that generally comes with high-fat, moderate-protein keto foods. This could potentially lead to overeating or snacking, which might disrupt a balanced keto diet.

On the other hand, Oat Milk has several attributes that can contribute to overall health and wellness. It's a good source of several vitamins and minerals, including B vitamins, calcium, and iron. Moreover, it is often fortified with additional nutrients, making it a nutrient-dense addition to the diet.

Incorporating Oat Milk Into Your Keto Meal Plan

Incorporating Oat Milk into a keto meal plan can be a bit of a balancing act due to its carbohydrate content. However, with careful planning, portion control, and some creative culinary ideas, it's definitely achievable. Here are some tips on how to enjoy Oat Milk in your keto diet:

  1. Use Sparingly in Hot Drinks: A small amount of Oat Milk can add a creamy touch to your coffee or tea. Just remember to measure your serving to keep track of your carb intake.
  2. Pair with Low-Carb Foods: If you're using Oat Milk in a smoothie, consider pairing it with low-carb fruits like berries and adding a source of healthy fats like avocados or chia seeds to balance the macros.
  3. Get Creative with Keto Recipes: Oat Milk can be used in a variety of keto recipes, from savory soups to creamy sauces. For example, a small amount can be used to add creaminess to a keto-friendly mushroom soup or a cauliflower mash.
  4. Portion Control and Carb Counting: Always keep in mind that while Oat Milk can be part of a keto diet, portion control is crucial. Make sure to count the carbs from Oat Milk as part of your daily carb limit.

Keto-Compatible Alternatives for Oat Milk

While Oat Milk can be incorporated into a keto diet with careful planning, there are several other alternatives that are more inherently compatible with this low-carb lifestyle. If you're looking for lower-carb substitutes, consider these options:

  1. Almond Milk: Often considered a go-to substitute for traditional dairy, unsweetened almond milk contains fewer carbs than Oat Milk. It's also a good source of vitamin E.
  2. Coconut Milk: Unsweetened coconut milk is another excellent option. With its naturally high fat content and low carbohydrate level, it fits well into the macronutrient distribution of a keto diet.
  3. Hemp Milk: Made from hemp seeds, this milk alternative has a nutty flavor and offers a decent amount of healthy fats. Just make sure to pick an unsweetened version to keep carbs in check.
  4. Macadamia Milk: This relatively new player in the plant-based milk scene is a great low-carb option. It's rich, creamy, and has a naturally sweet taste, making it a good substitute for Oat Milk in a keto diet.

Concluding Thoughts on Oat Milk and Keto

While Oat Milk offers a variety of nutritional benefits, its compatibility with a strict keto diet is somewhat limited due to its higher carbohydrate content. Staying under the strict 20g of carbs per day limit on a keto diet can be challenging when incorporating Oat Milk, even with diligent portion control.

Reducing Oat Milk in your keto diet might involve using it sparingly in certain recipes, opting for smaller servings, or considering suitable low-carb alternatives like almond milk or coconut milk. These alternatives can offer some of the creaminess and versatility of Oat Milk without the higher carb content.

Lastly, one idea not previously covered is the potential for homemade, low-carb milk alternatives. For instance, blending soaked almonds or coconut with water and then straining the mixture can produce a homemade, keto-friendly milk substitute. This allows you to control the ingredients and avoid any added sugars or carbs.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

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Frequently Asked Questions

Yes, but it should be consumed in moderation due to its higher carbohydrate content.

No, the carbohydrate content can vary among different brands and types of Oat Milk. Always check the nutrition label before consumption.