Oat milk

Beverage

Item Rating: 72/100

1 serving (240 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		120
% Daily Value*
Total Fat		5.0 g	6%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		100.0 mg	4%
Total Carbohydrates		16.0 g	5%
	Dietary Fiber	2.0 g	7%
	Sugars	7.0 g
protein		3 g	6%
Vitamin D		100.0 mcg	500%
Calcium		350.0 mg	26%
Iron		0.5 mg	2%
Potassium		390 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 45 cal (37.2%)

Protein: 12 cal (9.9%)

Carbs: 64 cal (52.9%)

About Oat milk

Oat milk is a plant-based milk alternative made by blending oats with water, then straining the mixture to create a creamy liquid. It is believed to have originated in Scandinavia, though it has gained popularity worldwide due to its mild flavor and versatility. Oat milk is often fortified with vitamins such as B12 and D2, and minerals like calcium, making it nutritionally comparable to other milk alternatives. Without fortification, it naturally contains beta-glucans, a type of soluble fiber, and small amounts of protein and fat. It is cholesterol-free and has a lower environmental impact compared to dairy milk or nut-based alternatives. Additionally, oat milk is naturally sweet due to the breakdown of starches during processing, but unsweetened options are available for a lower sugar content.

Health Benefits

• Supports heart health, as oat milk contains beta-glucans, a soluble fiber that may help reduce LDL cholesterol levels.
• May aid digestion due to fiber content, promoting healthy gut function.
• Fortified oat milk can provide essential nutrients such as vitamin D (strengthening bones) and vitamin B12 (enhancing red blood cell production).

Dietary Considerations

Allergens: Contains gluten (if oats are not certified gluten-free)

Suitable for: Vegan, vegetarian, lactose-free

Not suitable for: Individuals with celiac disease (unless using certified gluten-free oats), people allergic to oats

Selection and Storage

Store commercially produced oat milk in a cool, dry environment before opening. After opening, refrigerate and consume within 7–10 days. Shake well before use to combine ingredients.

Common Questions About Oat milk Nutrition

Is oat milk high in protein?

Oat milk contains around 2-4 grams of protein per cup, which is less than cow's milk (8 grams per cup) or soy milk (7 grams per cup). While it provides moderate protein, it is not considered a high-protein option compared to other plant-based or animal-derived milks.

Can I drink oat milk on a keto diet?

Oat milk is not ideal for a keto diet due to its higher carbohydrate content—approximately 16-21 grams per cup, depending on the brand. Keto diets typically require foods with very low net carbs, so alternatives like unsweetened almond or coconut milk are more suitable.

What are the health benefits of oat milk?

Oat milk is rich in beta-glucans, a type of soluble fiber that may help lower cholesterol levels and support heart health. It also contains essential nutrients like calcium, vitamin D, and iron (fortified in most brands), but it is important to choose unsweetened varieties to avoid added sugar.

How much oat milk should I drink in a day?

A common serving size for oat milk is about 1 cup (240 ml), providing around 120 calories, depending on the brand. Stick to 1-2 servings per day as part of a balanced diet, especially if monitoring calories or carbohydrate intake.

How does oat milk compare to almond milk?

Oat milk is creamier and has more carbohydrates (16-21 grams per cup) compared to almond milk, which typically contains 1-2 grams of carbs per cup. Almond milk is lower in calories (around 30-50 per cup) but may lack the fiber beta-glucans present in oat milk, making each suitable for different dietary needs.

Data Sources & Scientific References

1. Dietary Guidelines for Americans 2020-2025

   U.S. Department of Health and Human Services

   Explains the inclusion of fortified plant-based milks like oat milk as a dairy alternative in the guidelines.

   View source →