Carbs in Oat
Keto-friendlyHow many carbs are in oat?
Oat has 7.1g net carbs per 100g — 7.9g total carbs minus 0.8g fiber — plus 0.8g protein, 0.6g fat, and 38 calories. With this carb count, oat fits a keto or low-carb diet (usually 20–50g net carbs per day) in normal portions. Values are per per 100 g, sourced from Open Food Facts; net carbs are computed by CarbMeNot.
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Last updated June 10, 2026 · Reviewed by Jordan Lee, Nutrition Editor
Values per 100 g.
Is oat keto-friendly?
Yes, oat can fit a keto diet in moderate portions. It has 7.1g net carbs per 100g (7.9g total carbs − 0.8g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
Carbs by serving size
| Serving | Net carbs | Total carbs | Protein | Calories |
|---|---|---|---|---|
| 100 g (3.5 oz) | 7.1g | 7.9g | 0.8g | 38 |
| 1 oz (28 g) | 2g | 2.2g | 0.2g | 11 |
How many calories are in oat?
Oat has 38 calories per 100g. That's alongside 0.8g protein, 0.6g fat, and 7.1g net carbs per 100g.
Nutrition facts
| Nutrient | Amount (per 100 g) |
|---|---|
| Calories | 38 |
| Total carbs | 7.9g |
| Net carbs | 7.1g |
| Fiber | 0.8g |
| Sugar | 1.7g |
| Sugar alcohols | 0g |
| Protein | 0.8g |
| Fat | 0.6g |
| Sodium | 50mg |
| Potassium | 0mg |
Source: Open Food Facts (Planet Oat). Net carbs = total carbs − fiber − sugar alcohols, computed by CarbMeNot.
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Frequently asked questions
- How many carbs are in oat?
- Oat has 7.9g of total carbs and 7.1g of net carbs per 100 grams.
- How many net carbs are in oat?
- Oat has 7.1g of net carbs per 100 grams (total carbs 7.9g minus 0.8g fiber).
- Is oat keto-friendly?
- Yes, oat can fit a keto diet in moderate portions. It has 7.1g net carbs per 100g (7.9g total carbs − 0.8g fiber). On a standard keto diet (20–50g net carbs per day), that leaves plenty of room for other foods and meals.
- How many calories are in oat?
- Oat has 38 calories per 100 grams.
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CarbMeNot provides general nutrition information, not medical advice. Values are estimates — verify before relying on them for any health decision. See our Medical Disclaimer.