Is oat fiber keto?
Oat fiber
Ground oat hulls, not oats: almost entirely insoluble fiber, so it has no net carbs. Small amounts add a wheat-like texture to keto breads and tortillas.
Nutrition per serving
2 tbsp · 8 g- Net carbs
- 0g
- Calories
- 0kcal
- Protein
- 0g
- Fat
- 0g
- Total carbs
- 7.2 g
- Fiber
- 7.2 g
Oat fiber has virtually no net carbs, so portion size is about calories and fullness, not carbs.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 0 kcal | 0 kcal |
| Total carbohydrate | 7.2 g | 90 g |
| Dietary fiber | 7.2 g | 90 g |
| Net carbs | 0 g | 0 g |
| Protein | 0 g | 0 g |
| Fat | 0 g | 0 g |
Portion calculator
Open carb counter →- Net carbs
- – g
- Calories
- –
- Protein
- – g
- Fat
- – g
0% of your 20 g daily net-carb limit. Personalize
How to eat oat fiber on keto
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Don't confuse it with oat flour, which is ground oats and very high in carbs.
Frequently asked questions
Is oat fiber keto?
Yes — oat fiber is keto-friendly. Ground oat hulls, not oats: almost entirely insoluble fiber, so it has no net carbs. Small amounts add a wheat-like texture to keto breads and tortillas.
How many net carbs are in oat fiber?
2 tbsp (8 g) of oat fiber has about 0 g net carbs (7.2 g total carbs minus 7.2 g fiber). Per 100 g, that's 0 g net carbs.
How much oat fiber can I eat on keto?
Oat fiber has virtually no net carbs, so portion size is about calories and fullness, not carbs. On a typical 20 g daily limit, one serving uses about 0% of your carbs.
What is a good keto substitute for oat fiber?
See our full guide: keto flour substitutes.
