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Is Oat Milk Keto? A Guide to Dairy-Free Alternatives

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  Published on June 24th, 2021
  Reading time: 2 minutes
  Last modified June 17th, 2023
is oat milk keto

Dairy-free milk alternatives have skyrocketed in popularity. Soy and almond milk were once dominating this market, but now cashew, coconut, banana, and oat milks are all widely available. Oat milk is popping up in coffee shops and food chains all around. But, just because it’s dairy-free doesn’t mean it’s low in sugar. Is oat milk keto? Can it be consumed on a low-carbohydrate diet?

What is Oat Milk?

Before we go into whether or not oat milk is keto, it is important to understand what oat milk is. Animal milk comes from the mammary glands of that animal. However, nut and grain milks are simply created by passing water through that source. Oat milk is made by grinding oats and water together, removing the pulp, and consuming the liquid left behind.

Because of this, oat milk still contains carbohydrates from the oats.

Oat Milk Nutrition Facts

Compared to other dairy-free milk alternatives, like coconut and almond milk, oat milk has a much higher carbohydrate content.

1 cup (1 serving) of unsweetened oat milk contains 45 calories, 0.5g of fat, 8g of carbohydrates, 1g of fiber, and 1g of protein.

On the other hand, here are the nutrition facts (per cup) for other popular alternatives to cow’s milk:

  • Unsweetened Almond milk: 30 calories, 2.5g of fat, 1g of carbohydrates, and 1g of protein
  • Unsweetened Cashew milk: 25 calories, 2g of fat, 1g of carbohydrates, and <1g of protein
  • Unsweetened Coconut milk: 45-50 calories, 5g of fat, 1g of carbohydrates, and 1g of protein
  • Unsweetened Macadamia Nut Milk: 50 calories, 4.5g of fat,<1g of carbohydrates, and 1g of protein
ketogenic diet milk alternatives

Is Oat Milk Keto?

No, oat milk isn’t inherently keto. Although, unsweetened oat milk could potentially be consumed in moderation. Since 1 cup is 8g of carbohydrates, consuming only 1/4 cup or 1/2 cup might fit into your macronutrients. However, why choose oat milk when there are plenty of other plant-based and low-carb milk alternatives?

That means skip the oat milk shaken espresso next time you are at Starbucks and try the almond milk espresso instead!

Do You Consume Oat Milk On Keto?

Comment below and share with the community what milk substitutes you enjoy on the keto diet!

At ketogenic.com, we are committed to supporting, inspiring, and educating people on the benefits of living a ketogenic lifestyle. We do this by bringing together the top researchers, practitioners, and thought-leaders who provide resources, experience, and awareness associated around the Ketogenic diet. Utilizing the latest cutting-edge research along with practical experience, the team at ketogenic.com aims to foster awareness, understanding, and connectedness in helping others optimize their life on a ketogenic diet.


  1. Jessica says:

    I love my oat milk and I’m am just beginning a keto diet. When will I be able to consume my beloved milk of choice again? This is very disheartening and almost a deal breaker for me and keto.

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