oat milk keto friendly

Can You Drink Oat Milk On The Keto Diet?

It is commonly known among the keto community that regular dairy milk is not ketogenic. That is why many keto dieters are using keto-friendly milk alternatives such as almond milk, cashew milk, or coconut milk.

Oat milk is another commonly used milk alternative. It is one of the tastiest and cheapest milk substitutes out there. It goes well with coffee, as well as in smoothies and shakes.

But, can you have oat milk on the keto diet? Keep on reading to find out. 

What Is Oat Milk?

Oat milk is plant-based milk which is derived from the whole oat seed by extracting the plant material with water. 

The process of making oat milk is very easy and fast. You can easily make oat milk at home by soaking the oat seeds in water overnight, then adding them to a blender with more water and blending them until every oat seed is finely blended. 

Then you separate the oat milk from the blended oat seeds by running the mixture through a cheesecloth or a gauze and a sift. You can add vanilla extract or vanilla seeds and a pinch of salt to boost the flavor. 

Oat Milk Nutritional Facts

In the table below is the nutritional information on 8 Oz or 240 ml of unsweetened oat milk. (*)

Calories79.2 kcal
Fat1.49 grams
Protein4.01 grams
Total Carbs14 grams
Fiber1.92 grams
Net Carbs12.08 grams

Is oat milk healthy?

Oat milk has numerous nutritional benefits. It is rich in a unique type of insoluble fiber, called beta-glucan which has many health benefits. Some of them include helping to lower bad blood cholesterol, improving immune system function and lowering appetite. (*) (*)

It is also rich in protein- with 4 grams per 240 ml or 8 Oz. 

Oat milk is also naturally rich in vitamin B12, riboflavin (B2), calcium, and phosphorus. 

The B vitamins in oat milk, which are vitamin B12 and B2, have numerous health benefits. Some of which include elevation of mood, combating oxidative stress, as well as bettering the health of hair, nails, and skin. These vitamins are also very important for the correct function of the nervous system. (*) (*) (*)

Because it is separated from the actual oat seeds,  plain oat milk is not as nutritious as the whole oats. That is why some brands are adding additional micronutrients such as iron, calcium, potassium, and vitamins A and vitamin D to enrich the oat milk even more.

Can I Drink Oat Milk On Keto Diet?

In 240 ml or 8 Oz. of oat milk, there are 79.2 calories, 1.5 grams of fat, 4 grams of protein, 14 grams of total carbs out of which 2 grams are fiber and 12 are net carbs.

Oat milk is very nutritious- it is rich in protein and a unique type of fiber, as well as numerous micronutrients such as vitamins B12 and B2, calcium, and phosphorus. However, oat milk is also high in net carbs. The amount of net carbs in 240 ml is more than half of a strict keto dieters’ daily net carb allowance. 

The amount of net carbs that oat milk contains makes it a non-ketogenic milk substitute. This means that it cannot be used by a strict keto dieter. If you are not on a strict keto diet or you are on a low keto diet and you want to use it, you still can do so. However, you need to make sure you carefully monitor the amount you consume. 

See more: Is oatmeal keto?

Bottom line

Is oat milk keto-friendly?

No, oat milk is not strictly keto-friendly, as it contains about half of the daily net carb allowance of a strict keto dieter. 

How many net carbs are in oat milk?

Oat milk contains about 12 grams of net carbs per 240ml or 8Oz. 


Oat milk is plant-based milk, which people often use as a dairy milk alternative. It is rich in protein, fiber, and many micronutrients such as vitamins from the B category, calcium, and phosphorus. 

Despite the nutritious value that oat milk has, it is still high in net carbs as it contains 12 grams of net carbs per 240 ml or 8 Oz. This means that it is not keto-friendly milk and it should be avoided if you are on a strict keto diet. 

If you are not on a strict keto diet, and you want to consume oat milk, make sure you monitor the quantity you use.

See more: Almond milk vs Coconut milk

*image by step-tatyana@yandex.ru/depositphotos

Can You Drink Oat Milk On The Keto Diet?
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