Is Oat Milk Good for Keto Diet? Benefits and Risks Explored

Is oat milk good for keto diet? This is a question that has been on the minds of many people looking to maintain a low-carb lifestyle. The keto diet has been proven to be effective in achieving weight loss, controlling blood sugar levels, and reducing the risk of chronic diseases. For this reason, many people are looking for alternatives to traditional dairy milk that are low in carbohydrates. Oat milk has recently gained popularity as a non-dairy alternative, but is it good for keto dieters?

Oat milk has become a favorite among those looking for a dairy-free alternative to milk. This is because it is creamy, nutritious, and tastes great. However, for those on a keto diet, the question remains – is oat milk good for keto diet? The answer is not straightforward. The carbohydrates in oat milk can vary depending on the brand, the sweeteners used, and the processing methods. While some brands of oat milk are high in carbs, others have low carbohydrate content, making them suitable for a keto diet.

Therefore, if you are looking to incorporate oat milk into your keto diet, you need to choose a brand that is low in carbohydrates and does not contain added sugars. This way, you can enjoy the creamy taste of oat milk without compromising on your daily carbohydrate intake. Ultimately, whether or not oat milk is good for keto diet comes down to the carbohydrate content, so be sure to check the nutrition label before making your purchase.

Nutritional Content of Oat Milk

Oat milk is a popular dairy-free alternative to cow’s milk that is made by soaking, blending, and straining oats with water. It has gained popularity among people following different types of diets, including the keto diet. However, when it comes to the keto diet, people need to pay attention to the nutritional content of oat milk as it might contain more carbohydrates than what is allowed in the diet.

  • CARBOHYDRATES: One cup (240ml) of unsweetened oat milk contains around 16-18 grams of carbohydrates, which includes about 2-4 grams of fiber. On the keto diet, it is recommended to limit carbohydrates to 20-50 grams per day, depending on an individual’s daily caloric intake. So, oat milk can quickly add up to an individual’s daily carbohydrate intake if not consumed in moderation.
  • PROTEIN: On average, one cup of oat milk contains 3-4 grams of protein. This makes it less protein-dense compared to cow or almond milk. However, it can still be a good source of protein if combined with other protein-rich foods.
  • FATS: Oat milk is low in fat compared to other non-dairy milk alternatives. One cup contains only around 2 grams of fat. This might not be enough for people following the keto diet, as the diet includes a higher fat intake and a lower carbohydrate intake to put the body into a state of ketosis.

In conclusion, while oat milk can be a good alternative to cow’s milk, people following the keto diet should pay attention to the nutritional content of oat milk to ensure it fits their daily macronutrient intake. It is recommended to opt for unsweetened, low-carbohydrate, and high-fat alternatives like coconut milk or almond milk that align better with the keto diet goals.

Carbohydrate Content of Oat Milk

Oat milk has gained popularity as a plant-based milk alternative, particularly for individuals following a vegan or vegetarian lifestyle. Moreover, it’s gluten-free, nut-free, and soy-free, making it suitable for those with dietary restrictions. However, for individuals following a ketogenic diet, oat milk may not be the best option because of its carbohydrate content.

Here’s a quick overview of the carbohydrate content of oat milk:

  • A standard serving of oat milk – 1 cup (240 mL) – may contain approximately 14 grams of carbohydrates, including 2 grams of fiber.
  • While 2 grams of fiber help reduce the net carbs, the remaining 12 grams of carbohydrates can significantly contribute to your daily carbohydrate intake.

It is essential to note that carbohydrates are the primary source of energy for the body. However, when following a ketogenic diet, the goal is to limit carbohydrate intake to a minimum of 20 to 50 grams per day, depending on the individual’s needs. Consuming oat milk regularly might hinder reaching this goal and keep you from entering a state of ketosis.

If you’re craving a plant-based milk alternative, you might opt for unsweetened almond milk. A serving of unsweetened almond milk – 1 cup (240 mL) – contains approximately 1 gram of carbohydrates, making it a better option for individuals following a ketogenic diet.


If you’re following a ketogenic diet, it’s crucial to keep track of your carbohydrate intake and choose foods that fit within your daily limit. Though oat milk could be a healthy addition to one’s regular diet with its various nutrients, it might not be the best option for individuals following a ketogenic diet. Instead, it would be best to consider low-carbohydrate alternatives or reduce oat milk intake to fit within your daily carbohydrate limit.

Milk AlternativesCarbohydrate Content (per 1 cup serving)
Oat Milk14 grams
Unsweetened Almond Milk1 gram
Unsweetened Coconut Milk1 gram
Unsweetened Soy Milk3 grams

Overall, it’s essential to make informed choices based on the nutritional content of the foods you consume in your diet. Though oat milk may not be the best milk alternative for individuals following a ketogenic diet, it can still meet the dietary needs for those who can afford to consume moderate carbohydrates.

Does oat milk fit within daily keto macronutrient ratios?

Following a keto diet requires a careful calculation of macronutrient ratios. To achieve and maintain ketosis, individuals should aim to consume a high amount of healthy fats, a moderate amount of protein, and a low amount of carbohydrates.

  • Healthy fats should make up the majority of daily caloric intake, with approximately 70-75% of calories coming from fat sources.
  • Protein should make up around 20-25% of daily calories.
  • Carbohydrates should be limited to 5-10% of daily calories, or 20-50 grams per day, depending on individual needs and goals.

Oat milk is a plant-based milk alternative that has gained popularity in recent years due to its creamy texture and mild taste. However, as with any food or beverage, it’s important to determine whether oat milk fits within daily keto macronutrient ratios.

One cup of unsweetened oat milk contains approximately 120 calories, 5 grams of fat, 2 grams of protein, and 16 grams of carbohydrates, with 2 grams of fiber and no added sugars. While the fat content is relatively low, the carbohydrate content is too high to fit within the daily keto macronutrient ratios for many individuals.

However, some individuals may be able to fit small amounts of oat milk into their daily keto diet by carefully tracking their macronutrient intake and adjusting other food choices accordingly. For example, if an individual consumes a very low or zero carbohydrate breakfast and lunch, they may be able to fit a small amount of oat milk into their dinner or snack without exceeding their daily carbohydrate limit.

NutrientAmount in 1 Cup
Added sugars0g

If an individual wants to incorporate oat milk into their daily keto diet, they should opt for unsweetened varieties and limit their intake to small amounts, such as a splash in their coffee or a drizzle over their low-carbohydrate oatmeal. It’s important to note that oat milk will still contribute to daily carbohydrate intake, so individuals should carefully track their macronutrient intake and adjust accordingly.

Benefits of consuming oat milk on a keto diet

The keto diet involves consuming low-carb, high-fat foods to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates. Oat milk, on the other hand, is a non-dairy milk alternative made from oats and water. While oats are typically higher in carbs than other keto-friendly foods, oat milk can still be a beneficial addition to a keto diet.

  • Good source of fiber: Oat milk contains soluble fiber, which can help reduce cholesterol levels and improve digestive health. These benefits are particularly important on a high-fat diet like keto, as it can help prevent constipation and support overall gut health.
  • Low in calories: Unlike other non-dairy milk alternatives like coconut or almond milk, oat milk is lower in calories and can help you stay within your daily calorie limit while still enjoying a flavorful milk alternative.
  • Rich in vitamins and minerals: Oat milk is naturally high in important vitamins like B12 and D, as well as minerals like calcium and iron. This is particularly beneficial for vegans or those who follow a plant-based diet and may struggle to get these nutrients from their food alone.

While oat milk may contain slightly more carbs than other keto-friendly foods, incorporating it in moderation can provide a variety of benefits for those following a ketogenic lifestyle.

When choosing an oat milk brand, it’s important to look for unsweetened options to avoid added sugars and excess carbs. A 1-cup serving of unsweetened oat milk typically contains around 2-3 grams of net carbs, making it a suitable choice for those following a keto diet.

BrandNet Carbs per 1-cup serving (unsweetened)
Califia Farms3g

Overall, consuming oat milk in moderation on a keto diet can provide a variety of benefits, including a good source of fiber, low calorie content, and important vitamins and minerals. When choosing a brand, be sure to opt for unsweetened options with low net carb counts to stay within your daily macronutrient goals.

How to Incorporate Oat Milk into a Keto Meal Plan

Following a keto diet means limiting your daily carbohydrate intake to as low as possible, while increasing your consumption of healthy fats and moderate protein. As such, it can be challenging to find suitable keto-friendly dairy substitutes that are not only low in carbs but also provide enough nutrients. Luckily, oat milk is a versatile milk alternative that fits well into a keto meal plan while offering a host of health benefits.

Here are some ideas on how to incorporate oat milk in a keto diet:

  • Use it in your morning coffee or tea instead of traditional dairy milk or creamer.
  • Add it to a keto smoothie with berries, avocado, and your choice of keto-friendly protein powder for an additional nutrient boost.
  • Swap out traditional dairy milk with oat milk in your keto-friendly recipes for baked goods such as pancakes, cookies, and muffins.

One thing to note is that not all oat milk brands are created equal. Some may contain added sugars or other non-keto-friendly ingredients, so make sure to read the labels carefully before purchasing.

If you want to make your own oat milk at home, it’s a straightforward process. All you need is water and rolled oats. Simply blend the oats and water until smooth, strain out the pulp, and store the oat milk in the refrigerator for up to five days.

Macronutrient1 cup (240 ml) unsweetened oat milk

Overall, incorporating oat milk into a keto diet can provide a delicious and nutrient-packed dairy alternative. With its low calorie and carb count, oat milk is perfect for those who are looking to maintain or lose weight while enjoying a delicious drink. Remember to choose unsweetened oat milk for the best keto-friendly option and incorporate it into your meals in moderation for optimal health benefits.

Potential Impact of Oat Milk on Ketosis

Oat milk is gaining popularity among many people, especially vegans and those who are lactose intolerant. It is made by blending soaked oats with water and then straining the mixture through a cheesecloth or a nut milk bag. However, for those following the ketogenic diet, the question arises: is oat milk good for the keto diet?

  • Carbohydrate Content: Oat milk can contain a high amount of carbohydrates when compared to other milk alternatives like almond or coconut milk. This is because a cup of oat milk may contain around 16g of net carbs, which can affect ketosis for those on a strict low-carb diet.
  • Fiber Content: Oats are a good source of fiber, and some brands of oat milk may contain additional fiber from added sources like chicory root. Fiber can be beneficial for digestion and weight loss, but it does not get metabolized as glucose, making it a keto-friendly nutrient.
  • Protein Content: Oat milk has a lower protein content than cow’s milk or other plant-based milk alternatives, with only around 1-2g of protein per cup. For those on the keto diet, a moderate protein intake is essential, making it important to choose milk alternatives with a higher protein content.

Therefore, it is important to be mindful of the carbohydrate content in oat milk and incorporate it in moderation into a ketogenic diet. It is possible to enjoy oat milk on a keto diet if you keep track of your carbohydrate intake and consume it in moderation as part of a balanced diet.

Here is a breakdown of the carbohydrate, fiber, and protein content in some popular oat milk brands:

Carbohydrates (per cup)Fiber (per cup)Protein (per cup)
Pacific Foods Oat Milk20g3g2g
Califia Farms Oat Milk14g2g2g

Although it is possible to enjoy oats in moderation on a keto diet, it is important to prioritize low-carb, high-protein milk alternatives like almond milk, cashew milk, or coconut milk. Always read the nutrition label and track your carbohydrate intake to ensure you are staying within your daily limit while still enjoying your favorite milk alternatives.

Comparison of oat milk to other keto-friendly milk alternatives

As individuals following a keto diet, it’s essential to find alternatives to traditional milk that are low in carbs and won’t kick us out of ketosis. Oat milk has become a popular alternative, but how does it compare to other keto-friendly milk alternatives? Let’s take a closer look:

  • Almond Milk: Almond milk is a popular dairy-free alternative to traditional milk. It’s low in carbs, with only 1 gram of net carbs per cup. This makes it an excellent choice for a substitution in keto diets. However, almond milk is lower in protein than oat milk which may be a downside for some individuals.
  • Coconut Milk: Coconut milk is a great dairy-free, keto alternative to milk. It’s high in fat and low in carbs, with only 2 grams of net carbs per cup. Coconut milk is a great keto option, but it does have a coconut flavor that may not appeal to everyone.
  • Hemp Milk: Hemp milk is produced from hemp seeds and is low in carbs. With only 1 gram of net carbs per cup, it’s an excellent substitute for milk in keto diets. Hemp milk is also high in protein and has a great nutty flavor that many people love.

Overall, when compared to other keto-friendly milk alternatives, oat milk has a higher carbohydrate content with approximately 12 grams of net carbs per cup. However, it may still be a viable option for those who are less strict with their keto diet or who are just looking for a dairy-free alternative to traditional milk that has a similar taste and texture.

Milk OptionNet Carbs per cupProtein per cup
Oat Milk12g3g
Almond Milk1g1g
Coconut Milk2g1g
Hemp Milk1g3g

Therefore, if you’re following a strict keto diet, oat milk may not be the best option. However, there are plenty of other keto-friendly milk alternatives available to choose from, all with their unique taste and nutritional benefits.

Oat Milk Brands and Their Keto Compatibility

With the popularity of oat milk rising, it’s important for those on the keto diet to know which brands are compatible. While oat milk can be a healthy alternative to dairy milk for some, it does contain carbohydrates that can impact ketosis. Here are some popular oat milk brands and their keto compatibility.

  • Oatly: While Oatly is a widely popular oat milk brand, it is not keto-friendly as it contains 16 grams of carbohydrates per cup.
  • Califia Farms: Califia Farms offers a few different varieties of oat milk, but their unsweetened option only contains 2 grams of carbohydrates per cup, making it a better choice for those on the keto diet.
  • Planet Oat: Planet Oat’s original oat milk contains 10 grams of carbohydrates per cup, which is higher than some other brands but still manageable in moderation for those on the keto diet.

It’s important to remember that even keto-friendly oat milk brands should be consumed in moderation as they do contain carbohydrates. It’s recommended to limit consumption to 1-2 servings per day and to track your carb intake to ensure you stay in ketosis.

If you’re looking for a lower carb alternative to oat milk, you might consider trying almond milk or coconut milk. These options typically have fewer carbohydrates per cup and can be a great addition to a keto diet.

Oat Milk BrandCarbohydrates Per Cup
Oatly16 grams
Califia Farms (unsweetened)2 grams
Planet Oat (original)10 grams

Overall, while oat milk can be a delicious and healthy option, it’s important to be mindful of your carbohydrate intake if you’re on the keto diet. Choosing a keto-friendly oat milk brand and consuming it in moderation can help you stay on track with your diet goals.

Recipes using oat milk within a keto diet

Oat milk is a popular dairy alternative made from oats and water. It’s high in fiber and low in fat, making it a great option for those on a keto diet. Here are some easy recipes using oat milk that are perfect for a keto-friendly meal plan.

  • Oat milk smoothie: Blend together 1 cup unsweetened oat milk, 1/2 a frozen banana, 1 scoop vanilla protein powder, and 1 tablespoon almond butter for a delicious and filling breakfast smoothie.
  • Oat milk pudding: Mix together 1/2 cup chia seeds, 1/2 cup unsweetened oat milk, 1/2 cup unsweetened almond milk, and 1 teaspoon vanilla extract. Let set in the fridge for a few hours or overnight for a delicious and nutritious pudding.
  • Oat milk latte: Heat up 1 cup unsweetened oat milk on the stove or in the microwave. Add in a shot of espresso or a strong cup of coffee, and sweetener of your choice for a delicious and creamy latte.

Additionally, oat milk can be used in place of traditional dairy milk in many recipes. Here’s a table to show how oat milk compares to other types of milk:

Milk TypeCaloriesFat (g)Carbs (g)Protein (g)
Whole Milk1468138
2% Milk1225128
Skim Milk860.4128
Almond Milk30311
Coconut Milk4541.50.5
Oat Milk1205112

As you can see, oat milk is a great alternative to traditional dairy milk and other plant-based milks. It’s higher in carbs than almond or coconut milk, but it’s still low enough to fit into a keto diet in moderation.

Oat Milk and Weight Loss on Keto Diet

Many people wonder if oat milk is a good choice for a keto diet, especially when it comes to weight loss. While oat milk does have some benefits, it may not be the best fit for those following a keto diet to lose weight.

  • Oat milk is relatively high in carbs compared to other non-dairy milk alternatives, making it challenging to fit into a keto diet without going over the carb limit.
  • One cup of oat milk contains around 16-20 grams of carbs, with 2-4 grams of fiber, depending on the brand. This may not seem like much, but when you consider that most people on a keto diet aim to stay below 20-30 grams of carbs per day, it can quickly add up.
  • That being said, oat milk does have some nutritional benefits that can support weight loss on a keto diet. It contains vitamins and minerals such as iron, calcium, and vitamin D, which are essential for overall health.

In short, if you’re trying to lose weight on a keto diet, it’s best to limit or avoid oat milk. If you do want to incorporate it into your diet, it’s essential to track your carbs closely and make sure you’re staying within your daily carb limit.

However, if you’re not strictly following a keto diet but still want to reap some of the benefits of oat milk, there are a few things you can do:

  • Choose an unsweetened and unflavored variety to avoid any unnecessary added sugars or carbs.
  • Use it in moderation and as a replacement for other high-carb foods or drinks.
  • Consider making your own oat milk at home to control the ingredients and carb count.

Ultimately, the decision to include oat milk in your keto diet for weight loss depends on your individual goals and dietary needs. While it’s not the best option for those strictly following a keto diet, it can be a part of a balanced diet for others.

Oat Milk Nutritional Facts (per 1 cup)Amount

In conclusion, while oat milk does have some nutritional benefits, it may not be the best choice for those trying to lose weight on a keto diet. Tracking your carb intake and choosing unsweetened, unflavored varieties can make it easier to include in moderation if desired.

Bottom Line: Oat Milk Can Be Great For Your Keto Diet

So, the verdict is in: oat milk is an excellent addition to your keto diet, as long as you keep an eye on your daily carbohydrate intake. It’s a fantastic alternative for those who are lactose intolerant or who simply prefer plant-based milk. Moreover, its nutrient properties make it a great addition to your keto diet, providing you with essential vitamins and minerals. So, don’t hesitate to substitute your regular milk with oat milk, and enjoy your keto journey to the fullest! Thanks for reading, folks! We hope to see you again soon for more insights on the keto lifestyle.