How many carbs are in oatmeal?
Oatmeal (1 cup, cooked) has 25.4 g of total carbs and 3.7 g of fiber, which is 21.6 g of net carbs. Per 100 g: 10.8 g carbs, 9.2 g net carbs.
Carbs & keto check
Is oatmeal keto? Carbs in oatmeal
Not keto
Not really. Oatmeal has 21.6 g net carbs per serving (1 cup, cooked); 9.2 g per 100 g. That's 108% of a strict 20 g daily keto limit in a single serving.
Net carbs · 1 cup, cooked21.6 g
Net carbs · 100 g9.2 g
Total carbs25.4 g
Fiber3.7 g
Calories145
Protein6.1 g
217 g of oatmeal = a whole 20 g net carb day
Nutrition
Carbs in oatmeal by serving
Net carbs = total carbs − fiber. Values from the Keto.app food database.
| Serving | Net carbs | Carbs | Fiber | kcal | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 cup, cooked (234 g) | 21.6 g | 25.4 g | 3.7 g | 145 | 6.1 g | 2.4 g |
| 100 g | 9.2 g | 10.8 g | 1.6 g | 62 | 2.6 g | 1 g |
| 1 cup, dry, yields (468 g) | 43.2 g | 50.7 g | 7.5 g | 290 | 12.1 g | 4.8 g |
| 1 oz, dry, yields (164 g) | 15.2 g | 17.8 g | 2.6 g | 102 | 4.2 g | 1.7 g |
| 1 serving (157g) | 14.5 g | 17 g | 2.5 g | 97 | 4.1 g | 1.6 g |
From Keto.app data
What keto dieters actually log
Oatmeal has been added to Keto.app food diaries 10,778 times over about 10 years.
Most-logged results for “oatmeal”
- Oatmeal10,778
- Oatmeal Cookie1,068
- Oatmeal with Fruit504
- Instant Oatmeal274
- Great Value Oatmeal337
Times logged by Keto.app users, over about 10 years.
FAQ
Oatmeal on keto
Is oatmeal keto friendly?
Not really. Oatmeal has 21.6 g net carbs per serving (1 cup, cooked); 9.2 g per 100 g. That's 108% of a strict 20 g daily keto limit in a single serving.
How much oatmeal can I eat on keto?
On a strict 20 g net carb day, 217 g of oatmeal would use your entire carb budget. Most people on keto keep it to a few bites, or skip it.
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