Oats, quinoa, bulgur, millet, couscous, wild rice, and spelt are all allowed on keto. However, while on keto, you should aim for less than 50 grams of carbs per day from all sources. All these several types of grains are lower in carbs and high in fiber, and you can have them in moderation as part of a  carb-controlled and healthy diet. The carbs content in each of these grains varies from each other. The table below shows the exact amount of carbs in each respective grain in one serving cup: