is oatmeal keto

Eating Oatmeal On Keto Diet: What You Need to Know

Oatmeal is a popular food that is found as a part of many different diets. It is a food loved by many people for its versatility, mild flavor, and relatively low price. It goes well with many different additions like fruits and nuts, plus it is filling and it is nutrient-dense.

If you are a fan of this food and have been enjoying it until now, but you are planning to start a low carb or a keto diet, you may be wondering if you can still have it while you make these lifestyle changes. Or if you are already on a low carb or keto diet, you may want to know if it can fit in your daily carb intake. 

If you want to know if oatmeal belongs in a low carb or keto diet, keep on reading!

What Is Oatmeal?

It is a type of coarse flour that is made from hulled oat grains. They can be steel-cut or milled. Ground or milled oats are also called white oats. Steel-cut oats are known by a few different names such as Irish oatmeal, coarse oatmeal, or pinhead oatmeal. 

This product can also be categorized by its cooking time such as “quick” or “old fashioned”. The cooking time can be shortened by adding enzymes, the size of the oats, or by precooking them. 

In the US and Canada, the term “oatmeal” is often referred to cooked oat porridge made from steel-cut, ground, or rolled oats. Some brands also add other grains, fruit, or legumes, as well as sugar, preservatives, and additives. 

Oatmeal Nutrition Facts

The table below shows the nutritional information on 100 grams of oatmeal made with rolled oats. The information may vary because of differences in ingredients in different brands. (*)

Calories400 kcal
Protein14 grams
Fat8 grams
Total Carbs68 grams
Fiber10 grams
Net Carbs58 grams

Glycemic Index (GI) of oats

The glycemic index scale is a relative scale that rates foods from 0 to 100 depending on how much they raise blood sugar levels, when compared to pure glucose, where pure glucose has a GI of 100. 

Rolled oats are the main ingredient in oatmeal, and their GI is 55 ± 2. Instant oat porridge comes at around GI of 79 ± 3.

Health benefits

Oats are one of the most nutritious foods you can have. Apart from their macronutrients, they are also a good source of micronutrients such as manganese, magnesium, phosphorus, copper, and vitamin B1. 

The fiber they contain is a unique form of soluble fiber called beta-glucan. This type of fiber only partially dissolves in liquids and creates a thick gel-like substance in the intestines. This special property can help you feel fuller for longer and therefore help control appetite and lose weight. (*)

Research has shown that beta-glucan also has cholesterol-lowering properties, as well as properties that can help maintain a healthy gut microflora. (*) (*)

Can You Eat Oatmeal On The Keto Diet?

Oatmeal is a tasty and nutritious food that can be consumed in many different ways.

On 100 grams serving it has 400 calories, 14 grams of protein, 8 grams of fat, 68 grams of total carbs out of which 10 grams are fiber and 58 are net carbs.

Just by looking at the nutritional information, you can see that a 100-gram serving contains almost triple the number of carbs allowed on the strict keto diet. This makes it hard to incorporate in both the keto diet and in a low-carb diet, as it takes up too many carbs.

Apart from the high net carb amount, this food has a high glycemic index of 55 ± 2 and instant oat porridge has an even higher glycemic index of 79 ± 3. This means that it quickly raises blood sugar levels and that it will most definitely kick you out of ketosis if you consume it. 

Overall, oatmeal is not a good meal for a low-carb or keto diet. It has too many carbs and it has a high glycemic index. Additionally, some manufacturers add sugar, maple syrup, honey, and other non ketogenic sweeteners, as well as fruits and nuts, which can increase the net carb content. Sometimes brands also add non-ketogenic artificial additives and preservatives. All this makes oatmeal a non-ketogenic food.

If you still want to consume it, you need to make sure you watch the amount you consume carefully and always check the ingredient list. 

For a keto-friendly version, check our low carb oatmeal recipe.

Bottom Line:

Is oatmeal keto-friendly?

No, it is not keto-friendly.

How many net carbs does oatmeal have?

It contains 58 grams of net carbs per 100 grams of rolled oats. 


Oatmeal is a popular and nutritious food that is loved by many people. It can be consumed in many ways and apart from its variable nature and mild taste it also contains a special type of fiber that can help you feel fuller. 

However, despite the taste and the health benefits of its fiber and other nutrients, this food has a large number of net carbs which make it hard to incorporate into a low carb or keto diet. It also stands high on the glycemic index scale. 

If you still decide that you want to consume this food while being on a low-carb or keto diet, you should carefully monitor the amount you consume. Many brands add non-ketogenic preservatives, additives, or sweeteners to their product, so make sure you carefully read the nutritional label and ingredient list.

Up next: Is oat milk keto?

oatmeal net carbs

*image by AndreySt/depositphotos

Eating Oatmeal On Keto Diet: What You Need to Know
Scroll to Top