Is oat flour keto?
Oat flour
Not keto No — oat flour is not keto-friendly.
Simply ground oats, with about 15 g net carbs per quarter cup.
Nutrition per serving
¼ cup · 26 g- Net carbs
- 15g
- Calories
- 105kcal
- Protein
- 3.8g
- Fat
- 2.4g
- Total carbs
- 17 g
- Fiber
- 1.7 g
One serving vs. a 20 g daily net-carb limit 77%
0.8× the daily limit
About 8.4 g of oat flour adds up to 5 g net carbs — about 32% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 105 kcal | 404 kcal |
| Total carbohydrate | 17 g | 66 g |
| Dietary fiber | 1.7 g | 6.5 g |
| Net carbs | 15 g | 59 g |
| Sugars | 0.2 g | 0.8 g |
| Protein | 3.8 g | 15 g |
| Fat | 2.4 g | 9.1 g |
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Better keto swaps for oat flour
Keto flour substitutes 6 alternatives with carb comparisons and recipes Read guide Frequently asked questions
Is oat flour keto?
No — oat flour is not keto-friendly. Simply ground oats, with about 15 g net carbs per quarter cup.
How many net carbs are in oat flour?
¼ cup (26 g) of oat flour has about 15 g net carbs (17 g total carbs minus 1.7 g fiber). Per 100 g, that's 59 g net carbs.
How much oat flour can I eat on keto?
About 8.4 g of oat flour adds up to 5 g net carbs — about 32% of a typical serving. On a typical 20 g daily limit, one serving uses about 77% of your carbs.
What is a good keto substitute for oat flour?
Try almond flour, oat fiber, flaxseed (ground). See our full guide: keto flour substitutes.
