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Is Oat Flour Keto Friendly?

Not Keto Friendly

Answer: No, oat flour is not Keto-friendly. With its high carbohydrate content, it can easily push you out of ketosis.

Despite its numerous health benefits, oat flour is not suitable for the ketogenic diet:

  • Carbohydrates content: With a whopping 65.7 grams of carbohydrates per 100 grams, oat flour significantly exceeds the recommended daily carb intake for a standard keto diet, which is typically limited to 20-50 grams.
  • High in calories: Oat flour has 404 kcal per 100 grams, which can add up quickly if you’re trying to maintain a calorie deficit for weight loss, a common goal for many on the keto diet.
  • Protein and fat: While oat flour contains a reasonable amount of protein (14.66 g) and fat (9.12 g), the ketogenic diet focuses on high fat, moderate protein, and low carb intake, hence oat flour does not fit in this ratio.
  • Dietary fiber: Oat flour has a good amount of dietary fiber (6.5 g) which is beneficial for digestion, but it’s the high carbohydrate content that makes it unsuitable for the keto diet.
  • Alternatives to oat flour: For those on the keto diet, almond flour or coconut flour are better alternatives as they have lower carb content and higher fat content, aligning better with the ketogenic diet’s macronutrient distribution.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories404
  • % Daily Value *
  • Total Fat 9.12g 15%
    • Saturated Fat 1.61g 9%
  • Cholesterol 0mg 0%
  • Sodium 19mg 1%
  • Potassium 371mg 11%
  • Total Carbohydrate 65.7g 22%
    • Dietary Fiber 6.5g 26%
    • Sugars 0.8g
  • Protein 14.66g 30%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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