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How Many Calories Does Oat Milk Have

Nutritional Value Of Plant

Why I Have Concerns About Oat Milk

Before determining how healthy oat milk is for you, lets first take a look at its nutritional value compared to other plant-based milk. Well walk you through the nutrition facts of oat milk vs. almond milk vs. cashew milk vs. soy milk.

Heres how one cup of the most popular plant-based milks stack up.

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How Many Calories In One Cup Of Oat Milk

A one cup serving of oat milk provides 130 calories, 15 grams of carbohydrates, 2.5 grams of fat, 0 grams of saturated fats, 2 grams of fiber, 4 grams of protein, 35 percent of your daily recommended allowance for calcium and 25 percent of your recommended daily allowance for vitamin D.

How Many Calories Are In A Starbucks Oatmilk Latte

A grande-sized oat milk latte at Starbucks has 2g of fiber and 1g of protein, which is something to note, but not worth celebrating, Horton says. Theres about 270 calories in the drink at this size, which isnt alarming, but the 28g of sugar and 42g of carbohydrates overall may be more of a strain on your daily diet.

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How Do You Thicken Oat Milk

There are still super-fine oat particles in oat milk, even after you strain it to remove the excess oat pulp. The fine particles in milk thickens as a result of heating it, just like when youre making oatmeal on the stove.

Oat milk can be made with only two ingredients, eliminating the need for thickeners or stabilizers. Oat milk has a smooth and creamy texture that many consumers describe as comparable to dairy milk of all plant-based options. Oat milk has a naturally sweet flavor that is ideal for those seeking a plant-based alternative to dairy. Oat milk is now available in stores such as Target, Whole Foods, Kroger, Walmart, Safeway, Giant, and Wegmans, in addition to health food stores and major chains. Making your own can be extremely simple, and you only need 5 minutes. The ingredients can be easily combined and strained, and you can eat the oats right away. It is less expensive and easier to make than almond or soymilk, and it lasts longer.

Oat Milk Nutrition Facts

How Many Calories In Oat Milk

Oat milk nutrition facts for 1 cup include 120 calories, 5g of fat, 101mg of sodium, 16g of carbs, 1.9g of fiber, 7g of sugar, and 3g of protein. You’ll also get 27% of your daily calcium, 50% of your daily vitamin B12, and 46% of your your daily B2. The nutritional information below is for one serving of oat milk, is provided by the USDA.

  • Vitamin B2: 0.6mg

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Is A Oat Milk Latte Healthy

In comparison to cows milk, the health benefits of drinking oat milk do not measure up to the promises made on the packaging that make the product sound like it is beneficial for you. On the other hand, it does not include any cholesterol, lactose, or saturated fat, and it also has beta-glucan, which is a form of soluble fiber that is often found in oats.

What Makes Oat Milk Good For Coffee

Compared to soy and other milk alternatives, oat milk is the closest you can get to dairy milk. Heres how it compares to other plant-based milk:


When it comes to appearance, oat milk can range from tan to gray, depending on how it was processed. Other milk alternatives are lighter and whiter in color. However, the appearance of plant-based milk doesnt affect its frothing capabilities. So, you shouldnt be worried if your oat milk is a little bit darker or grayish than other milk.


Compared to other plant-based milk, oat milk has a thicker texture and a creamier mouthfeel that closely resembles dairy milk. Thats why its easier to froth compared to other milk alternatives. But if youre buying commercial oat milk, the texture can vary depending on the manufacturer. However, if you are making your own oat milk, you can change the consistency by adjusting the ratio of water to oats.


When it comes to taste, oat milk has almost the same flavor as cows milk. However, it has an oaty aftertaste. It is also naturally sweeter than dairy milk but not as sugary. Its light compared to other alternatives like soy milk, so it works well with many coffee drinks.

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Almonds Are Higher In Protein And Vitamin E Than Oats

It bears repeating that, like oat milk, almond milk is primarily made of water and the nutrient density is low. But Harris-Pincus says almonds as a food are higher in protein and vitamin E than oats, and trace amounts of those nutrients are included in almond milk. Almond milk also tends to be lower in sugar than oat milk. She also reiterates that, like oat milk, it tends to be fortified with vitamins A, D, B2, and B12âimportant nutrients for everyone and ones plant-based eaters specifically should be mindful of as animal-based products tend to be the primary sources for obtaining them.

Oats Benefits Help Your Skin

Easy Homemade Oat Milk – WEIGHT LOSS WEDNESDAY – EPISODE 201

It is not only the intake of oats that can prove to be beneficial for your health but even external use can make your skin healthy. Various skin care products and facial masks have oats as an ingredient in them. Colloidal oatmeal can soothe skin itching, treat atopic dermatitis, and reduce psoriasis symptoms. Oats starchiness retains your skin moisture, while its fibrous husk works as a skin exfoliator.

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What Is In A Skinny Caramel Macchiato

Notes. Starbucks Skinny Caramel Macchiato is made with sugar-free vanilla syrup, freshly steamed nonfat milk, Espresso Roast, and topped with a velvety-rich foam and a buttery caramel drizzle It has fewer calories than their regular Caramel Macchiato. Macchiato is espresso with a dash of frothy steamed milk.

What Is The Difference Between Oat Milk And Almond Milk

The biggest difference between oat milk and almond milk is that one is made with oats and the other with almonds. Although they have a milk-like consistency and can be used in place of regular milk, theyâre not actually milk. âPlant milks are really milk alternatives and not truly milk, which comes from the udder of a cow, goat or sheep,â Blum says. However, plant-based milks are a good, healthy option for those who have milk allergies or are lactose intolerant. âPlant milks are typically lower in saturated fat and calories than cow’s milk and provide some of the nutritional benefits of the whole plants themselves,â Blum adds.

As for oat milk and almond milk, in particular, Harris-Pincus says that both wear health halos that are more hype than they actually deserve. “Both milks are primarily made of water the amount of oats or almonds that is used is actually quite low,” she says. “Most oat and almond milks are fortified with vitamins A, D, B2, and B12âa positive they both have in common,” Harris-Pincus adds. “These are nutrients that are found in cow’s milk and other animal products, so it’s beneficial they are added to these vegan milks as some people on a plant-based diet may not be getting enough of these nutrients,” she says.

That said, both have some unique benefits that make them worthwhile to drink, depending on your tastes and health needs.

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How To Make Oat Milk

Im not one for DIYing things that I can buy at the store, but local shops are charging up to seventy-five cents to swap it for regular milk. And Id rather put that money toward my avocado toast fund.

But oat milk is stupidly easy to make, no matter how little experience you have in the kitchen. While almonds have to be soaked for multiple hours and then peeled, oats can be blended right up with water, producing a finished product in five minutes or less. Plus, oats are a lot cheaper than almonds, so if you do manage to mess this recipe up, its not as soul crushing.

Is The Oat Milk Latte At Starbucks Good For You

How Many Calories In Oat Milk

According to Horton, the fact that a grande-sized oat milk latte at Starbucks has 2 grams of fiber and 1 gram of protein is noteworthy, but the combination is not cause for celebration.There are around 270 calories in the beverage in this quantity, which is not an alarming amount.However, the drink has 28 grams of sugar and 42 grams of carbs in total, which may be more of a burden on your regular diet.

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Youre Always Eating Hot Oatmeal

Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and chia seeds in a container in the fridge, says Snyder. After several hours , the oats absorb the liquid, plump up and soften into a familiar texture, and become overnight oats. These are eaten cold. The benefit is that theres little prep, you dont have to cook a thing, it switches up the style of oats to add variety, and theyre perfect as a snack. I like to make overnight oats in to-go coffee cups, which I could just grab and head out the door, Snyder says.

How Almond Milk And Oat Milk Nutrition Stack Up

Nutritionally, oat milk and almond milk are quite different.

Here’s what one cup of unsweetened oat milk looks like:

As you can see, oat milk is higher inwell, almost everything.

Why? Both milks are made by soaking either almonds or oats in water, and then blending and straining the mixture. While the process pulls just a bit of flavor and some white color out of the almonds, it pulls much moreespecially carbohydratesout of the oats, says nutritionist Brittany Modell, RD.

Both milks are typically fortified with calcium and vitamin D, which are important for healthy bones and keeping a proper nutrient balance in your bloodstream and cells, adds Castillo.

Almond milk does have the perk, though, of being naturally high in vitamin E, which benefits your skin and immune system by reducing UV damage to the skin and helping your body fight off bacteria and viruses. It might also reduce your risk of chronic disease by going after disease-causing free radicals, Castillo says.

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Is Oat Milk Healthier Than Almond Milk

Oat milk tends to have a nice creamy consistency that blends well, and that makes it a popular substitute in coffee drinks and the like. And if you’re dairy-free or have allergies to almonds, coconut or soy, oat milk can prove to be a safe option. If you’re lactose-free, how “good for you” oat milk is compared to almond milk and other plant-based alternatives depends entirely on two factors:

  • Are you choosing an unsweetened version? For both oat and almond milks, it’s a good idea to look for types that say “unsweetened” on the front of the package, and check the nutrition facts label to ensure there’s 0g of added sugar per serving. Heads up: “Barista Blend” often has added sugar it’s designed to have a creamier texture for milk foam in lattes. For instance, Califa Farms Barista Blend Oat Milk has 3g of sugar per cupbut considering that you may just be using a splash in your coffee, that’s usually fine in a healthy diet.
  • How much of it are you drinking? If you love the taste of oat milk, then by all means pour an unsweetened version in coffee, tea, cereal or homemade smoothies. But if you’re choosing oat milk for its perceived weight-loss benefits, know that it has slightly more calories than unsweetened almond milk, which can add up if youre drinking it by the gallon or adding it to basically everything. Unsweetened almond milk has about 30 calories per cup, compared to 90 calories and up for oat milk.

What Milk Is Lowest In Calories

The Untold Truth Of Oat Milk

If you choose to consume dairy products, the type of milk with the fewest number of calories is skim milk or nonfat milk. The calories have been reduced as a result of the elimination of all of the fat, but the amounts of sugar and protein have remained largely same.

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Vegan And Free From Lactose Soy And Nuts

Oat milk is a sensible option for those with certain dietary restrictions.

Since its based on oats and water, its vegan and free of nuts, soy, and lactose.

Though oats are naturally gluten-free, they can be processed in the same factories as gluten-containing grains that may contaminate them .

If you prefer guaranteed gluten-free oat milk, check the label to make sure your chosen product is made with certified gluten-free oats. Alternatively, you can make homemade oat milk using certified gluten-free oats.

Youre Sticking To Water When Making Oats

If you love the way oatmeal tastes when its made with water and oats, continue to make it as you wish. But dont be afraid to experiment with dairy and nondairy milk, says the Seattle-based registered dietitian-nutritionist Ginger Hultin, the owner of Ginger Hultin Nutrition and the author of the e-book Anti-Inflammatory Plant-Based Eating 101.

These liquids do add calories: 37 per cup for unsweetened almond milk, according to the USDA, and around 105 for soy or low-fat cows milk. Your choice depends on your goal. If youre aiming to make your bowl creamier for fewer calories, opt for almond milk. If youre looking to add in protein, try soy or low-fat cows . Along with that, any dairy or fortified nondairy milk will add in extra minerals, so youll get a boost of nutrients, too, says Hultin.

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Is A Skinny Flat White Healthy

If you cant digest cows milk, an unsweetened almond milk latte is the next best thing, explains Burrell. She also identifies a flat white as a good option, which has about 120 calories and seven grams of fat, depending on the milk you choose.

Is Starbucks Flat White healthy?

It has 15 calories and no sugar or fat. For an extra helping, throw in some plant-based milk or a pump or two of syrupsugar-free if you like. The Flat White is perfect for the person who craves creaminess. You can still get that super rich texture with just 170 calories, 13 grams of sugar, and 9 grams of fat.

How Many Calories Does a Skinny Flat White Have?


How Does Oat Milk Compare With Dairy Milk

Why oat milk may not be better than almond milk

Dairy milk and oak milk have different nutritional profiles. For example, dairy milk tends to contain more protein and a wider variety of vitamins and minerals.

In the U.S., manufacturers add vitamin D to whole milk. Vitamin D helps the body absorb the calcium it needs to build, maintain, and repair bones. In addition, it plays an essential role in:

  • muscle movement
  • the nervous system
  • the immune system

Lack of vitamin D can result in serious health problems. Children can develop rickets, which means their bones are too soft to support their weight. In adults, it can increase the risk of osteomalacia, or soft bones, and osteoporosis, or fragile bones.

The reports that 1 cup, or 249 g, of whole milk contains:


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Does Oat Milk Help You Poop

Fiber helps relieve constipation, soothe irritable bowel syndrome and may even help reduce the likelihood of death from colorectal cancer. Furthermore, by reducing constipation and straining, dietary fiber also helps prevent hemorrhoids and hernias, reports Harvard Health. Oat milk may help with weight loss.

Great For Bone Health

Oat milk is often fortified with calcium and vitamin D, both of which can benefit your bones.

Calcium is essential for strong and healthy bones because its the main mineral used to form them. Over time, a continuous lack of calcium in your diet may cause your bones to become brittle and more likely to fracture or break .

Adequate vitamin D is just as important, as it aids the absorption of calcium from your digestive tract. A lack of vitamin D can keep your body from getting enough calcium and thereby weaken your bones .

Many types of commercial oat milk are also a good source of vitamin B12. Some studies have linked this vitamin to healthy bones and a lower risk of osteoporosis, a condition characterized by porous bones, particularly in postmenopausal women .

Keep in mind, though, that homemade oat milk will not contain vitamin D or B12 only fortified commercial versions do .

For reference, 1 cup of Oatly provides 20% of the DV for vitamin D and 50% of the DV for vitamin B12 .


Oat milk is free of many common allergens and may lower blood cholesterol. Fortified versions often provide B vitamins and nutrients that support bone health.

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Is Oat Milk Bad For You In Anyway

Regular oat milk is bad and unsuitable for those with gluten intolerance or celiac disease. This is because oats are often cross-contaminated with gluten during their production. And so the majority of oat milk isn’t gluten-free unless it is explicitly certified as such. That’s why we recommend using certified gluten-free oats if you want to make your milk gluten-free.

âÂ� If you try this recipe, let us know! ðŸâ¬ Leave a comment, rate it, and don’t forget to tag us @ourplantbasedworld on Instagram. Cheers!

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