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Is Rolled Oats Keto Friendly?

Not Keto Friendly

Answer: Unfortunately, rolled oats are not considered keto-friendly. With a high carbohydrate content, they don’t align with the strict low-carb requirements of a ketogenic diet.

When we look closer at the nutritional facts, several key points become clear:

  • High in Carbohydrates: Rolled oats contain 67.7g of total carbohydrates per 100g, which is far too high for a keto diet where the daily limit is usually under 50g, often around 20-30g for stricter followers.
  • Low in Fats: A keto diet emphasizes high-fat, low-carb foods, and with only 6.52g of total fat per 100g, rolled oats don’t meet the high-fat criterion.
  • Relatively High in Protein: While rolled oats do offer 13.15g of protein per 100g, a keto diet focuses more on fat intake rather than protein, making this attribute less beneficial in this context.
  • High in Fiber: The 10.1g of dietary fiber in rolled oats is a positive aspect as fiber is essential for gut health, but unfortunately, it does not make up for the high carb content.

In conclusion, despite the many health benefits of rolled oats, they are not suitable for those following a keto diet due to their high carbohydrate and low-fat content.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories379
  • % Daily Value *
  • Total Fat 6.52g 11%
    • Saturated Fat 1.11g 6%
  • Cholesterol 0mg 0%
  • Sodium 6mg 1%
  • Potassium 362mg 11%
  • Total Carbohydrate 67.7g 23%
    • Dietary Fiber 10.1g 41%
    • Sugars 0.99g
  • Protein 13.15g 27%

    * 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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