Is Oatmeal Keto?

A popular breakfast staple, oatmeal is prepared by soaking oats (a whole grain) in water or milk. People consume oatmeal to add fiber to their diet or because they believe the claims that oatmeal is good for the heart. But the more important question is, is oatmeal keto-approved?

Is Oatmeal Keto-Friendly?

Oatmeal is full of starch, making it a non-keto-friendly option. So, if you’re on a very low-carb diet, oatmeal is best avoided. But the good news is that there are substitutes for oats that are low in carbs such as chia seeds and hemp heart seeds.

Carbs in Oatmeal

1 cup of cooked oatmeal provides 25.37 grams of carbohydrates (1). As you can tell, even a small amount can quickly fill your daily allowance on the keto diet which is 20-50 grams per day (or even lower). Carbs in oatmeal increase further with the addition of typical ingredients like milk, fruit, and honey.

Fats in Oatmeal

1 cup of cooked oatmeal provides 2.39 grams of fat (1). Therefore, it’s not the best choice for keto dieters. You need more dietary fat on keto for energy and to get adapted to this way of eating.

Protein in Oatmeal

1 cup of cooked oatmeal provides 6.06 grams of protein (1). While you need moderate amounts of protein on the keto diet, oatmeal still isn’t the best breakfast food because it’s too high in carbs.

Calories in Oatmeal

1 cup of cooked oatmeal has 145 calories (1), mostly coming from carbohydrates. Although many people love oatmeal because it’s low-calorie, ketoers are better off choosing other low-calorie options that are also keto-friendly.


In a nutshell, oatmeal is not keto. Oatmeal may be packed with nutrients and fill you up, but it won’t help you meet your weight loss goals on the keto diet. You can, instead, replace oats with chia seeds and hemp hearts. These are low-carb substitutes that are also full of health benefits.


  • FatSecret. Calories in 1 cup of cooked Oatmeal and Nutrition Facts
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Evidence based

This article is based on scientific evidence, written and reviewed by experts.

The founders of Ketogenic Buddies are health care professionals. As we grow, we include other qualified subject matter experts as part of our content team.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.