Is flavored instant oatmeal keto?
Flavored instant oatmeal
A packet of maple-and-brown-sugar instant oatmeal has about 30 g net carbs, roughly a third of it added sugar. "Noatmeal" — hemp hearts, chia and flax simmered in almond milk — has the same cozy texture.
Nutrition per serving
1 packet (dry) · 43 g- Net carbs
- 30g
- Calories
- 166kcal
- Protein
- 4g
- Fat
- 2g
- Total carbs
- 33 g
- Fiber
- 3.1 g
About 7.2 g of flavored instant oatmeal adds up to 5 g net carbs — about 17% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 166 kcal | 386 kcal |
| Total carbohydrate | 33 g | 77 g |
| Dietary fiber | 3.1 g | 7.2 g |
| Net carbs | 30 g | 70 g |
| Sugars | 13 g | 30 g |
| Protein | 4 g | 9.3 g |
| Fat | 2 g | 4.7 g |
Portion calculator
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Better keto swaps for flavored instant oatmeal
Keto substitutes for cereal, oatmeal & pancakes 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is flavored instant oatmeal keto?
No — flavored instant oatmeal is not keto-friendly. A packet of maple-and-brown-sugar instant oatmeal has about 30 g net carbs, roughly a third of it added sugar. "Noatmeal" — hemp hearts, chia and flax simmered in almond milk — has the same cozy texture.
How many net carbs are in flavored instant oatmeal?
1 packet (dry) (43 g) of flavored instant oatmeal has about 30 g net carbs (33 g total carbs minus 3.1 g fiber). Per 100 g, that's 70 g net carbs.
How much flavored instant oatmeal can I eat on keto?
About 7.2 g of flavored instant oatmeal adds up to 5 g net carbs — about 17% of a typical serving. On a typical 20 g daily limit, one serving uses about 150% of your carbs.
What is a good keto substitute for flavored instant oatmeal?
Try hemp hearts, chia seeds, flaxseed (ground), almond milk (unsweetened). See our full guide: keto substitutes for cereal, oatmeal & pancakes.
