Can I have oat milk on keto? The low-carb truth about this popular milk alternative

December 5, 2025 •

4 min read

With the rise of plant-based milks, many ketogenic dieters have wondered if oat milk is a suitable option, but with approximately 16 to 18 grams of carbohydrates per cup, traditional oat milk is generally considered unsuitable for the keto diet. This article delves into the nutritional facts of oat milk and explains why it's a poor fit for ketosis, while also providing excellent low-carb alternatives.

Quick Summary

Oat milk's high carbohydrate content makes it an inappropriate choice for most ketogenic diets. Its carb load can easily exceed daily limits, interrupting ketosis. Low-carb alternatives like unsweetened almond and coconut milk are much better options.

Key Points

High Carbs: Oat milk is made from oats, which are naturally high in carbohydrates, making it unsuitable for a strict keto diet.
Ketosis Interruption: A single serving of oat milk contains enough carbs to potentially knock a person out of ketosis.
Unsweetened Isn't Enough: Even unsweetened oat milk has a high carb count due to the natural sugars from the oats.
Better Alternatives Exist: Keto-friendly options include unsweetened almond, coconut, cashew, and hemp milk, as well as heavy cream.
Read Labels: Always check the nutritional information and choose unsweetened milk alternatives to avoid hidden sugars and excess carbs.
Small Amounts for 'Keto-ish' Diets: A very small, portion-controlled amount might be considered for a less strict, 'keto-ish' diet, but is not recommended for strict ketosis.
Texture Trick: To mimic oat milk's creaminess, use a combination of low-carb milk (like almond) with heavy cream or MCT oil.

The Problem with Oat Milk on Keto: High Carbs

The fundamental principle of a ketogenic diet is to drastically reduce carbohydrate intake to put the body into a metabolic state called ketosis, where it burns fat for fuel instead of glucose. The standard keto diet typically limits daily net carb consumption to between 20 and 50 grams. Oat milk, unfortunately, runs counter to this goal.

Nutritional Breakdown of Oat Milk

Unlike nut-based milks, oat milk is made from oats, which are naturally high in carbohydrates. During processing, starches from the oats break down into sugars, which contributes to the final product's carb count. A single 8-ounce cup of unsweetened oat milk can contain approximately 16 grams of carbohydrates and 7 grams of sugar, depending on the brand. For someone on a strict keto diet with a 20-gram daily carb limit, this one cup of milk would consume over 75% of their allowance, leaving very little room for other foods. Sweetened versions, often used in coffee shops, have even higher sugar and carb counts, making them an absolute non-starter for anyone in ketosis.

How Oat Milk Impacts Ketosis

When you consume a high amount of carbohydrates, your body releases insulin to process the glucose, which is the exact process the keto diet aims to avoid. The significant carb content in oat milk can easily kick you out of ketosis, bringing an end to your body's fat-burning state. Regular consumption would make maintaining ketosis virtually impossible. Even small amounts can be problematic for those with a very low carb threshold.

Keto-Friendly Alternatives to Oat Milk

For those who love creamy beverages, there is no need to despair. Several delicious and low-carb alternatives are perfectly compatible with a ketogenic lifestyle. These options provide the flavor and texture you crave without the carb overload.

Unsweetened Almond Milk: One of the most popular and widely available options. Unsweetened almond milk contains only 1-2 grams of carbs per cup and is very low in calories. It's a versatile choice for smoothies, coffee, and recipes.
Unsweetened Coconut Milk: This milk alternative offers a richer, creamier texture than almond milk and a subtle coconut flavor. Unsweetened varieties contain just 1-3 grams of carbs per cup and are higher in fat, which is ideal for keto macros.
Hemp Milk: A great low-carb alternative, hemp milk typically contains 0-2 grams of carbs per cup and is rich in healthy omega-3 fats. It has a slightly nutty flavor and a creamy consistency.
Cashew Milk: With about 1-2 grams of carbs per cup (unsweetened), cashew milk is another excellent option. It's known for its creamy texture, making it a good fit for lattes and creamy sauces.
Heavy Cream or Half-and-Half: For those who don't avoid dairy, heavy cream and half-and-half are great for adding richness to coffee or recipes. They are very low in carbs and high in fat.
Flax Milk: This alternative offers a healthy dose of omega-3s and is very low in carbs, with some brands containing around 1 gram per cup.

Oat Milk vs. Keto-Friendly Milk Alternatives: A Comparison


Nutrient (per 1 cup)	Oat Milk	Unsweetened Almond Milk	Unsweetened Coconut Milk	Unsweetened Hemp Milk
Net Carbs	~14-17g	~1-2g	~1-3g	~0-2g
Calories	~120-130	~30-40	~45-50	~60-80
Fat	~5g	~2.5g	~4-5g	~5-7g
Texture	Very creamy	Thin, mild	Creamy, rich	Creamy, nutty
Keto Suitability	Not recommended	Highly recommended	Highly recommended	Highly recommended

Reading Labels and Making Informed Choices

Before purchasing any milk alternative, it is critical to read the nutritional information and ingredient list carefully. Many plant-based milks contain added sugars, thickeners, and preservatives that can increase the carb count and potentially affect ketosis. Always choose unsweetened varieties and check the total carbohydrate and fiber content to calculate net carbs. The label is your best friend when navigating the grocery store on a keto diet.

What if I want the creamy texture of oat milk?

If the creamy consistency of oat milk is what you love, you don't have to miss out. Keto-friendly alternatives can be used to achieve a similar richness. Combining unsweetened almond milk with a tablespoon of heavy cream or a scoop of MCT oil powder can mimic the creaminess of oat milk without the excess carbs. Full-fat coconut milk is also an excellent option for creating a creamy base for smoothies and sauces.

Conclusion: Can I have oat milk on keto?

In short, a strict ketogenic diet and oat milk are generally incompatible due to oat milk's high carbohydrate content. A single serving can easily push you over your daily carb limit, thereby stopping ketosis. However, the good news is that the market is full of delicious, keto-friendly alternatives that can satisfy your craving for a creamy milk. Options like unsweetened almond, coconut, and hemp milk are excellent substitutes that align with the low-carb, high-fat principles of the keto diet. For those following a modified or less strict low-carb diet, a very small, carefully measured splash of unsweetened oat milk might be permissible, but it's not a sustainable option for anyone seriously pursuing or maintaining ketosis. Prioritizing low-carb alternatives is the smartest and safest choice for your keto journey. For more information on navigating the keto diet, visit Healthline.

Frequently Asked Questions

The net carb count can vary by brand and whether it is sweetened, but a typical 8-ounce cup of unsweetened oat milk contains approximately 14 to 17 grams of net carbohydrates.

The best milk substitutes for a keto diet are unsweetened options that are very low in carbohydrates and ideally higher in fat. Excellent choices include unsweetened almond, coconut, hemp, or flax milk.

Yes, even a small amount of oat milk can potentially disrupt ketosis, especially for those on a stricter diet with a very low daily carb allowance. Its high glycemic load can cause a spike in blood sugar and insulin.

While oat milk offers some health benefits like fiber and contains no cholesterol, it is not a healthier option than low-carb alternatives for those on a keto diet. Cow's milk is also too high in natural sugars (lactose) for keto.

Absolutely not. Sweetened oat milk lattes are packed with sugar and carbs, making them completely incompatible with a ketogenic diet.

If you have a nut allergy, you can safely use other low-carb milk alternatives. Unsweetened coconut milk, hemp milk, or flax milk are all excellent keto-friendly options that do not contain nuts.

For creamy coffee on a keto diet, you can use heavy cream, half-and-half, full-fat coconut milk, or add a small amount of MCT oil to unsweetened almond milk.