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Are Oatmeal Raisin Cookies Keto-Friendly?

Oatmeal Raisin on a kitchen counter

Embarking on a ketogenic, or keto, diet brings forth numerous questions about the compatibility of various foods within this specialized dietary framework.

One such food cueing curiosity could be Oatmeal Raisin Cookies.

Are Oatmeal Raisin Cookies Keto-Friendly? The short answer is no, but the exploration doesn't stop there.


  • Oatmeal Raisin Cookies are not suitable for a ketogenic diet due to their high net carb content.
  • While replete with fiber and vitamins, Oatmeal Raisin Cookies can disrupt ketosis.
  • Interested in the challenges of staying in ketosis with Oatmeal Raisin Cookies? Dive further!

Are Oatmeal Raisin Cookies Keto-Friendly?

Now to answer the million-dollar question: Are Oatmeal Raisin Cookies keto-friendly? As much as we'd love to tell you that these scrumptious morsels can be a part of your keto diet, the nutritional facts tell a different story.

One hundred grams - not much more than a handful, really - of Oatmeal Raisin Cookies packs a startling 65.9g net carbs. It’s simple math to see that this is a significant chunk of carbohydrates, especially when you realize the typical keto diet suggests that your daily net carb intake remains between 20 to 50 grams. Essentially, just a serving of Oatmeal Raisin Cookies may explode your carb limit, swiftly pulling you out of ketosis – the metabolic state that is the heart of the ketogenic diet.

But that's not all. The sugars that raisins carry also contribute to the overall carbohydrate count, further damaging its keto compatibility. It's worth pointing out that carbs aren't inherently bad - but when it comes to maintaining a keto lifestyle, limiting them is vital, making Oatmeal Raisin Cookies less than ideal within this dietary framework.

Can You Have Oatmeal Raisin Cookies on a Strict Keto Diet?

Frankly, given their high net carb content, Oatmeal Raisin Cookies don't fit well within the parameters of a standard ketogenic diet.

In a strict ketogenic lifestyle, we're aiming for our bodies to enter and maintain a state of ketosis, where it's burning fat for fuel due to a significant reduction in carbohydrate intake. The problem with incorporating Oatmeal Raisin Cookies into such a diet is the hefty 65.9g net carbs per 100g serving it brings along. This amount of carb intake can disrupt the balance we are striving for, potentially kicking us out of our hard-earned ketosis.

Carbs in Oatmeal Raisin Cookies

A 100g serving of Oatmeal Raisin Cookies contains a substantial 65.9g of net carbs, a figure that sadly towers over the keto-friendly carb limit of 20 to 50 grams per day. With this amount, consuming even a small portion of Oatmeal Raisin Cookies could quickly lead you to reach or exceed your daily carb limit.

For instance, let's picture this: suppose you indulge in a mere 50g of Oatmeal Raisin Cookies - about half the size of an average bowl - your meal alone would contribute around 32.95g net carbs to your day. This is significantly high for anyone strictly following a keto lifestyle, where ideally every gram of carbohydrates counts.

Nutritional Snapshot of Oatmeal Raisin Cookies

In our comprehensive nutritional snapshot for a 100g sample of Oatmeal Raisin Cookies, there's an abundance of noteworthy elements. Commencing with macronutrients, Oatmeal Raisin is a significant source of carbs with 65.9g of net carbs, of which fiber constitutes 2.8g.

Moreover, it provides 18.1g of total fats, distributed between 4.52g of saturated, 10.02g of monounsaturated, and 2.54g of polyunsaturated fats, and 6.2g of protein.

Nutrient NameAmount and Unit per 100g
Net Carbs65.9g
Carbohydrate, by difference68.7g
Fiber, total dietary2.8g
Total fats18.1g
Sodium, Na520.0mg
Potassium, K142.0mg
Magnesium, Mg33.0mg
Calcium, Ca37.0mg
Vitamin A5.0ug
Vitamin B-60.07mg
Vitamin C, total ascorbic acid0.5mg
Vitamin E (alpha-tocopherol)0.26mg
Vitamin K18.0ug
Copper, Cu0.13mg
Iron, Fe2.58mg
Phosphorus, P138.0mg
Selenium, Se9.8ug
Zinc, Zn0.79mg
Lutein + zeaxanthin31.0ug
Folate, total59.0ug
Choline, total12.0mg
Folic acid52.0ug
Fatty acids, total saturated4.52g
Fatty acids, total monounsaturated10.02g
Fatty acids, total polyunsaturated2.54g
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 Oatmeal Raisin Cookies on a Keto Diet

From the keto lens, the most significant hurdle that Oatmeal Raisin Cookies presents is its potential to disrupt the state of ketosis, due to its high net carb content. As we know, a keto diet aims to run the body on fat for fuel, and for that to happen efficiently, carb intake needs to be significantly limited. Thus, incorporating Oatmeal Raisin Cookies regularly into a keto diet, with its 65.9g of net carbs per 100g, could easily derail a keto follower from achieving or maintaining ketosis.

But it's not all doom and gloom. From a broader dietary and health perspective, Oatmeal Raisin Cookies do possess beneficial nutrients. It comes packed with dietary fibers that support proper digestion and could contribute to cardiovascular health.

Keto-Compatible Alternatives for Oatmeal Raisin Cookies

For those following a keto diet but craving the classic taste of Oatmeal Raisin Cookies, there are several delicious alternatives that keep carbs in check. Here are some ideas to satisfy your sweet tooth without breaking your keto goals:

  1. Almond Flour Cookies: Substitute oats with almond flour for a low-carb base. Add in a sugar substitute like erythritol or stevia, cinnamon, and mix in a few keto-friendly raisin substitutes like chopped nuts or small amounts of low-carb berries.
  2. Coconut Flake Cookies: Use unsweetened coconut flakes to mimic the texture of oats. Combine with almond flour, a keto sweetener, and spices to create a cookie that's both chewy and satisfying.
  3. Flaxseed Meal Cookies: Flaxseed meal can give a texture somewhat similar to oatmeal. Mix it with almond flour, sweetener, and cinnamon. Use chia seeds soaked in a little water to replace the raisins for a similar chewy texture without the carbs.
  4. Chia Seed Cookies: Chia seeds can provide a texture similar to oatmeal when mixed into cookie dough. Add almond flour, keto sweetener, and a hint of vanilla extract for flavor. Incorporate nuts or a few cacao nibs for a raisin-like chewiness.

Concluding Thoughts on Oatmeal Raisin Cookies and Keto

The departure of Oatmeal Raisin Cookies has paved the way for some exciting, equally tasty, and keto-compatible alternatives like almond and flax seed cookies. Navigating these alternatives and innovatively putting them to use in different recipes can be a rewarding gastronomic endeavor!

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.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

No, Oatmeal Raisin Cookies are not considered keto-friendly due to their high net carb content that can disrupt the low-carb balance crucial for maintaining ketosis.

Yes, Oatmeal Raisin Cookies provide significant servings of dietary fiber and iron. However, their relatively high carbohydrate content makes them incompatible with a keto diet.