Can regular or quick oatmeal fit a keto diet?

Usually does not fit

Usually, no: regular or quick oatmeal made with water and no added fat does not fit a keto diet.

1 cup, cooked (240 g) has 23.3 g calculated net carbs, compared with 9.7 g calculated net carbs per 100 g. Its exact recipe or formulation can differ.

Check another amount

Values update from the same USDA record. They do not estimate a personal carb target or ketosis response.

Amount in grams

Listed source portion: 1 cup, cooked (240 g).

Calculated net carbs

23.3 g

Total carbohydrate

27.4 g

Dietary fiber

4.1 g

Editorial illustration of Oatmeal, regular or quick, made with water, no added fat.

Nutrition facts for Oatmeal, regular or quick, made with water, no added fat

Source-portion carb band: Higher net carbs per listed portion. The category is based only on calculated net carbs for the listed portion: 5 g or less, more than 5 g to 10 g, or more than 10 g. Your total intake, preparation, and clinical context can change how a food fits your own plan.

Nutrient	Per listed portion: 1 cup, cooked (240 g)	Per 100 g
Energy	154 kcal	64 kcal
Protein	5.3 g	2.2 g
Total fat	2.6 g	1.1 g
Saturated fat	0.4 g	0.2 g
Total carbohydrate	27.4 g	11.4 g
Dietary fiber	4.1 g	1.7 g
Calculated net carbs	23.3 g	9.7 g
Total sugars	0.4 g	0.2 g
Sodium	168 mg	70 mg
Potassium	139.2 mg	58 mg

The table keeps the USDA basis separate from the selected portion.

1. Food formOatmeal, regular or quick, made with water, no added fat
2. USDA per-100 g basis9.7 g calculated net carbs
3. Selected source portion23.3 g calculated net carbs
4. Calculation boundaryPortion value is calculated from the cited 100 g record and portion weight

Explore this food category

Compare this form and portion with other records in grains, starches & baked foods. The category hub explains why forms, preparation, and portions should not be treated as interchangeable.

For meal-level context, use the low-carb substitutes.

How the calculation works

Calculated net carbs = total carbohydrate − dietary fiber. For this USDA record, that is 11.4 g − 1.7 g = 9.7 g per 100 g. Net carbs is a planning convention used on this site; it is not a separate USDA nutrient field or a regulatory nutrition-label value. This calculation does not automatically subtract sugar alcohols.

For the underlying approach and its limitations, see how net carbs are explained and the net-carb calculator.

Food record and source

• USDA food description: Oatmeal, regular or quick, made with water, no added fat
• FoodData Central ID: FDC ID 2708381
• Dataset: Survey (FNDDS) FNDDS 2021-2023 (2024-10-31)
• Record publication date: 10/31/2024
• Selected portion: 1 cup, cooked (240 g)

The nutrition values are reported by the USDA per 100 g. The per-portion column above is calculated from that value and the USDA portion weight; no household measure was invented for this page.

1. USDA FoodData Central, Survey (FNDDS) FNDDS 2021-2023 (2024-10-31), FDC ID 2708381. https://fdc.nal.usda.gov/food-search/?query=2708381, https://fdc.nal.usda.gov/fdc-datasets/FoodData_Central_survey_food_json_2024-10-31.zip

Compare related foods

• Whole wheat cereal, cooked — Compare another food in the breakfast grain group.
• Oatmeal, instant, fruit flavored, no added fat — Compare another food in the breakfast grain group.
• Oatmeal, instant, maple flavored, no added fat — Compare another food in the breakfast grain group.

Browse all Food Database entries or start with the keto food list for practical meal-planning context.

Frequently Asked Questions

Can regular or quick oatmeal fit a keto diet?

Regular or quick oatmeal made with water and no added fat usually does not fit a keto diet; 1 cup, cooked (240 g) contains 23.3 g calculated net carbs.

How many net carbs are in Oatmeal, regular or quick, made with water, no added fat?

The listed 1 cup, cooked (240 g) has 23.3 g calculated net carbs. Per 100 g, the record has 9.7 g calculated net carbs.

How are net carbs calculated for Oatmeal, regular or quick, made with water, no added fat?

247-Keto calculates net carbs as total carbohydrate minus dietary fiber, capped at zero. For this record, that is 11.4 g total carbohydrate minus 1.7 g fiber per 100 g. Sugar alcohols are not subtracted by this calculation.

Where do these Oatmeal, regular or quick, made with water, no added fat nutrition facts come from?

The values come from USDA FoodData Central's Survey (FNDDS) FNDDS 2021-2023 (2024-10-31) release, FDC ID 2708381. The page preserves the listed food description and portion weight so the comparison is traceable.

Article history

1. September 11, 2026Updated after final factual and editorial review
2. August 24, 2026First published