is oat milk keto? [ Top 10 Health Benefits ]

Written by Parul Sonja in Milk Last Updated November 5, 2023

If you’ve been keeping up with the latest health trends, you may have heard about the rise of oat milk as a popular dairy-free alternative to milk. But is oat milk keto-friendly? Let’s delve into its nutritional profile and find out if it fits within the constraints of the ketogenic diet.

Oat milk has gained a lot of attention for its creamy texture, nutty flavor, and environmental sustainability. But for those following a keto diet, the million-dollar question is: is oat milk keto-friendly?

In this blog post, we will dive into the top 10 health benefits of oat milk and explore whether it can fit into a keto lifestyle.

Whether you’re a keto veteran or just curious about the hype around oat milk, read on to find out more.

is oat milk keto? Oat milk is not considered keto-friendly as it contains a higher amount of carbohydrates compared to other alternative kinds of milk such as almond or coconut milk. On a keto diet, it is important to limit your carb intake to stay in a state of ketosis and achieve weight loss goals. Therefore, it is recommended to opt for unsweetened, lower-carb milk options on a keto diet.

Can I Eat Oatmeal on Keto? – Dr. Berg on Ketogenic Diet

Is OAT Milk Healthy?

Oat milk is a nutritious plant-based milk alternative that is rich in fiber, vitamins, and minerals. It is also lactose, cholesterol, and dairy-free, making it a healthy option for individuals with dietary restrictions. 

However, it is important to choose an unsweetened variety to limit added sugars and to check for fortification with calcium and vitamin D to ensure proper nutrition. So, is oat milk keto-friendly? Let’s delve into its carbohydrate content and overall compatibility with the ketogenic diet.

OAT Milk Health Benefits

1. Lactose-Free: Oat milk is a great alternative for those who are lactose intolerant, as it is completely free from lactose. This makes it suitable for those with lactose sensitivity or allergy.

2. High in Nutrients: Oat milk is rich in important vitamins and minerals, including iron, calcium, potassium, and vitamins A, D, and B12. It also contains fiber and healthy fats.

3. Heart-Healthy: Oat milk contains beta-glucans, a type of soluble fiber that has been shown to lower cholesterol levels. This can help reduce the risk of heart disease and stroke.

4. Good for Digestion: The fiber in oat milk can help promote healthy digestion and relieve constipation. It can also help regulate blood sugar levels.

5. Dairy Alternative: Oat milk is a great option for those looking to reduce their dairy intake. It can be used in place of cow’s milk in recipes, cereal, coffee, and more.

6. Boosts Immunity: Oat milk contains zinc and selenium, two important minerals that play a role in immune function. This can help keep your immune system strong and protect against illness.

7. Weight Management: Oat milk is lower in calories and fat than cow’s milk, making it a great option for those looking to manage their weight. Plus, the fiber in oat milk can help you feel fuller for longer.

8. Bone Health: Oat milk is fortified with calcium and vitamin D, two essential nutrients for strong bones. This makes it a good option for those who are unable to consume dairy.

9. Skin Health: Oat milk is high in vitamin E, which has antioxidant properties that can help protect against skin damage and keep your skin healthy and youthful.

10. Sustainable Option: Oat milk production requires less water and land resources than dairy milk production, making it a more sustainable and environmentally friendly choice.

Overall, oat milk is a healthy and nutritious option for those looking to switch up their milk choices. It is versatile, easy to find, and packed with health benefits, making it a great addition to any diet.

is oat milk keto?

Oat milk is a popular choice for low-carb diets because it is made from oats, which are low in carbohydrates. It is also free from dairy, soy, and nuts, making it a suitable option for those with dietary restrictions.

Additionally, oat milk is high in fiber and has a creamy texture, making it a satisfying milk alternative for those on a low-carb diet.


One cup of oat milk typically has around 12 grams of net carbs, which can vary slightly depending on the brand and any added sugars or flavors. However, it is generally considered a lower-carb alternative to dairy milk or other plant-based kinds of milk, making it a popular option for those on low-carb diets.

Nutritional Value of OAT Milk

Oat milk is a popular plant-based milk alternative made from whole oat grains. Here is an overview of the nutritional value of oat milk per 240 ml (1 cup):

Saturated Fat0.5g

Vitamins and minerals: Oat milk is often fortified with various vitamins and minerals such as calcium, vitamin D, and vitamin B12.

Oat milk is known for its creamy texture and is a suitable option for those with dairy or nut allergies. While it is lower in protein compared to cow’s milk, it can still be a nutritious choice when incorporated into a balanced diet.

How Much OAT Milk Can You Have on Keto?

Oat milk is generally not recommended on the keto diet as it is high in carbohydrates and can disrupt the body’s state of ketosis. However, if consumed in small amounts and within your daily carb limit, it can be incorporated as an occasional treat. So, is oat milk keto-friendly? It’s essential to consider its carb content and consumption in moderation while adhering to the ketogenic guidelines.

Is Homemade OAT Milk Keto?

Yes, homemade oat milk can be considered keto-friendly as it is low in carbs and does not contain any dairy or animal products. However, it is important to monitor your intake and ensure it fits within your overall daily macros and dietary restrictions.

When Should You Avoid OAT Milk?

OAT milk should be avoided if someone has an allergy or sensitivity to oats or gluten, as it may cause an adverse reaction. It is also not recommended for those following a low-carb or keto diet as it is higher in carbohydrates compared to other plant-based milk alternatives. 

FAQs for Is OAT Milk Keto?

Is OAT milk ice cream keto?

No, oat milk ice cream is not keto-friendly as it contains carbohydrates from oats and added sugars. Keto diets typically restrict carbohydrate intake to induce a state of ketosis, so oat milk ice cream would not be suitable for this type of diet.

Is canned OAT milk ket?

It depends on the brand and ingredients in the canned oat milk. Some may contain added sweeteners or thickeners, making them higher in carbohydrates and potentially not keto-friendly. It is important to check the nutrition label and ingredients before consuming to ensure it fits within your personal keto diet requirements.

full-fat OAT milk vs plant-based milk

full-fat OAT milk vs plant-based milk

Full-fat OAT milk is a dairy milk alternative made from oats, while plant-based milk refers to any milk alternative derived from plants such as soy, almond, coconut, or oat milk. Full-fat OAT milk contains more fat and nutrients than most plant-based milk options and has a creamier texture, while plant-based milk may be lower in calories and fat but still provide important nutrients.

Can I Have OAT Milk in my Coffee on the Keto Diet?

It is not recommended to have oat milk in your coffee while on the Keto diet as it is high in carbohydrates and can sabotage ketosis. It is better to use alternative milk options such as almond or coconut milk, which have lower carb content.

Different Types of OAT Milk on a Low-Carb Diet

There are multiple types of oat milk available for those following a low-carb diet, including unsweetened, reduced sugar, and keto-friendly options. These variations have lower amounts of carbohydrates than traditional oat milk, making them suitable for those watching their carb intake. Some brands also offer oat milk made from other low-carb ingredients such as almonds or coconut. 

How Much OAT Milk Can You Drink on a Low-Carb Diet?

On a low-carb diet, it is recommended to limit your intake of oat milk to one serving per day. This is because oat milk is relatively high in carbohydrates, with around 15 grams per cup. Therefore, it’s important to balance your intake of oat milk with other low-carb foods to stay within your recommended daily carb limit.

Is Unsweetened OAT Milk Keto Friendly?

Yes, unsweetened OAT milk can be considered keto-friendly as it has a low carbohydrate and sugar content compared to other dairy alternatives. However, it is important to note that oat milk is not as low in carbs as almond or coconut milk, so it should be consumed in moderation as part of a keto diet.


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More about Oat Milk.

Oat milk, while a popular non-dairy milk substitute, may not be considered keto-friendly due to its higher carbohydrate content, potentially containing added sugar. This could make it unsuitable for those following a strict ketogenic diet, which focuses on minimal carbohydrate intake.

For individuals adhering to a strict keto regimen, options like unsweetened almond milk, coconut milk, or macadamia milk might be better alternatives. Oat milk’s higher carbohydrate count, despite its health benefits and gluten-free nature, could be a concern for those aiming to maintain a low-carb, high-fat dietary pattern.

parul shanja
Food Nimki