Are oats (rolled) keto?
Oats (rolled)
A half-cup of dry oats has about 23 g net carbs before you add any sweetener or fruit.
Nutrition per serving
½ cup dry · 40 g- Net carbs
- 23g
- Calories
- 152kcal
- Protein
- 5.3g
- Fat
- 2.6g
- Total carbs
- 27 g
- Fiber
- 4 g
About 8.7 g of oats (rolled) adds up to 5 g net carbs — about 22% of a typical serving.
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Calories | 152 kcal | 379 kcal |
| Total carbohydrate | 27 g | 68 g |
| Dietary fiber | 4 g | 10 g |
| Net carbs | 23 g | 58 g |
| Sugars | 0.4 g | 1 g |
| Protein | 5.3 g | 13 g |
| Fat | 2.6 g | 6.5 g |
Portion calculator
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Better keto swaps for oats (rolled)
Keto substitutes for cereal, oatmeal & pancakes 6 alternatives with carb comparisons and recipes Read guide Low-carb recipes that replace oats (rolled)
Frequently asked questions
Are oats (rolled) keto?
No — oats (rolled) are not keto-friendly. A half-cup of dry oats has about 23 g net carbs before you add any sweetener or fruit.
How many net carbs are in oats (rolled)?
½ cup dry (40 g) of oats (rolled) has about 23 g net carbs (27 g total carbs minus 4 g fiber). Per 100 g, that's 58 g net carbs.
How much oats (rolled) can I eat on keto?
About 8.7 g of oats (rolled) adds up to 5 g net carbs — about 22% of a typical serving. On a typical 20 g daily limit, one serving uses about 115% of your carbs.
What is a good keto substitute for oats (rolled)?
Try hemp hearts, chia seeds, flaxseed (ground), shredded coconut (unsweetened). See our full guide: keto substitutes for cereal, oatmeal & pancakes.
