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How Many Calories Is Oat Milk

How Do You Use Oat Milk

How to make rich and creamy oat milk with Kuvings Whole Slow Juicer

With its creamy consistency, oat milk is perfect for smoothies and coffee. It even froths when used in specialty coffee drinks like lattes. Look for versions like Oatly Barista Edition that contain an acidity regulator, which helps prevent the milk from separating in coffee.

You can also replace cow’s milk with unsweetened, unflavored oat milk in many recipes. Like cow’s milk, unsweetened oat milk tastes naturally sweet. Try it in quiche, mashed potatoes, muffins, pancakes, and creamy sauces. You can also use it in any recipe that already calls for a plant-based milk like soy or almond milk, such as this Chocolate Pudding recipe.

Is Oat Milk Healthy

Oat milk is great for those with a gluten intolerance or soy or tree-nut allergies. Just read the label to make sure it hasn’t been processed on the same equipment as these allergens. Lower in calories than soy and cow’s milk, oat milk is also a better source of fiber and, surprisingly, has more calcium than cow’s milk!

Here’s how their nutritional values stack up:

  • One cup of oat milk contains about 80 calories, 11 grams of carbohydrates, 3 grams of fat, 1 gram of fiber, 4 grams of sugar, and 2 grams of protein. By drinking a cup, you get 20 percent of your recommended daily value of vitamin D, 20 percent of vitamin D, 25 percent of vitamin A, 35 percent of calcium, 25 percent for riboflavin, and 100 percent of vitamin B12.
  • One cup of whole cow’s milk contains 150 calories, 12 grams of carbohydrates, 8 grams of fat, 11 grams of sugar, 8 grams of protein, and no fiber. One cup contains 30 percent of your recommended calcium intake and 25 percent of your recommended dose of vitamin D.
  • One cup of soy milk contains 110 calories, 9 grams of carbohydrates, 4.5 grams of fat, 2 grams of fiber, 6 grams of sugar, and 8 grams of protein. Its nutritional highlights include 30 percent of the recommended values for calcium 30 percent for riboflavin 15 percent each for vitamin D, vitamin A, and phosphorous and 120 percent for vitamin B12.

Can Oat Milk Cause Weight Gain

As long as you dont drink too much oat milk, you shouldnt gain weight quickly. Most people just drink a small amount of oat milk in their coffee, so if youre eating healthy, fresh vegetables, oat milk may be a terrific supplement to any diet.

Furthermore, you may avoid any needless ingredients and eat fresh, natural oat milk that has even more benefits than store-bought oat milk by making it yourself.

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Is Coconut Milk Healthier Than Oat Milk

According to Horton, coconut milk falls somewhere in the middle of the road when it comes to the alternative milks that Starbucks offers. Although it has less calories than oat milk, the trade-off is a significantly bigger serving of saturated fat, and it also has the greatest total amount of carbohydrates of any beverage.

Recommended Reading: Calories Daily To Lose Weight

But Seriously Does Oat Milk Taste Better Than Other Nondairy Milks

Oat Milk Nutrition Facts Sugar

You know, taste is highly personal. What we like may not be the same thing that you like. But at one point we did a taste test of nondairy milks not all of them, mind you, but some of the biggies and oat milk did come out the winner.

Oat milk gets great reviews for flavor and creaminess, Sass said.

Sheth agreed that it holds up pretty well in that department.

It does have a richer, creamier texture and can be easier to incorporate instead of almond milk, she said. It works well when cooking or baking with it.

I tried the chocolate milk version, and compared it with a chocolate-flavored pea milk. They both were pretty damn good, and tasted similar to each other and to chocolate cow’s milk. But you know, chocolate milk its all good. Youll have to try them and decide for yourself.

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How To Use It

I like to drink oat milk as it is, as unsweetened oat milk is naturally slightly sweet, just as rice milk.

You can use it the same way you would use regular milk: in smoothies, in your morning granola or breakfast fruit bowl, in bechamel sauce, or in baking.

Below are some recipes where you could use your oat milk:

Lastly, you can also make vegan chocolate milk with oat milk.

Are There Any Benefits To Oat Milk

Oat milk is an animal-loving best friend: its lactose-free, gluten-free, soy-free, and vegan-friendly. And for all those poor souls who cant get within sniffing distance of nuts, oat milk is nut-free, too. And, its hipster approved too. On Oatlys site, Bicoastal Filmmaker Mom writes, I was told I couldnt buy it as a civilian, but just found it online and ordered a case tonight and cannot wait, so you know its legit.

In terms of oat milks nutrition, its not that different from most plant milks. According to the nutrition labels, oat milk contains approximately 130 calories per cup, 3 g fat, 24 g carbs, 110 g sodium, 19 g sugar, 2 g of fiber, and 4 g of protein. It has no saturated fat or cholesterol.

But as its nutrition facts show, it does lack the protein thats found in cows milk. If youre trying to use use non-dairy alternatives to get protein, nut milk, or oat milk is not going to do it for you, explains Ashley Galloway Thomas, MS, RD, LDN. Nut milk and oat milk only have about one to two grams of protein per serving, whereas cows milk clocks in around eight or nine grams per serving. Soy milk or pea milk on the other hand, have roughly the same amount of protein as cows milk. Weirdly though, no coffeehouses are running out of pea milk.

Other nutritional aspects to be aware of when it comes to different kinds of milks involve calcium and Vitamin D. After all, arent kids taught that they need to drink milk to grow strong bones?

Recommended Reading: How Many Calories Is Almond Milk

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.

Is Oat Milk Bad For You


The research is clear oats are highly nutritious and beneficial for our health. There isnt nearly as much evidence in relation to oat milk, but its likely that it has similar properties to solid oats, albeit potentially less pronounced due to its high water content.

Still, there are some risks and considerations to oat milk consumption. Due to their beta-glucan content, oats can cause certain individuals to experience a host of gastrointestinal problems, such as bloating, gas and stomach cramps. Since beta-glucans are water soluble, they will be present in the milk as well.

Another aspect to consider is the sugar content in oat milks. Solid oats are rich in complex carbohydrates, but the milk production process may cause them to break down to smaller molecules. If the milk is additionally sweetened, that will elevate its sugar content further.

Lastly, though not very common, some people may suffer from oat allergy. For these individuals, its best to avoid drinking oat milk altogether.

Read Also: Make Ahead Low Carb Breakfast

Oat Milk Nutrition Facts & Health Benefits

Is oat milk healthy, though? Here’s how oat milk’s nutrition measures up to other varieties of dairy and plant-based milk: A one-cup serving of oat milk for example, Oatly Oat Milk provides about:

  • 16 grams carbohydrates

Plus, “oat milk contains 35 percent of the recommended daily allowance for calcium, and 25 percent for vitamin D. Compared to cow’s milk and soy milk, it has less protein however, compared to other plant-based beverages, i.e. almond, cashew, coconut, and rice, it has more protein,” explains Gans.

Oat milk has less sugar than cow’s milk , but more than unsweetened nut milks such as unsweetened almond milk or cashew milk, which only have 12 grams of sugar per cup.

Plus, oat milk is the clear winner when it comes to fiber. “Cow’s milk has 0 grams fiber, almond and soy have 1 gram of fiber per serving so oat milk with 2 grams of fiber is the highest,” adds Gans. Oats contain a type of soluble fiber known as beta-glucan, which can help lower your blood levels of LDL cholesterol and, in turn, reduce your risk of heart disease, according to a 2018 review. Research has also found that beta-glucan can help slow digestion and increase satiety.

What Are The Health Benefits Of Oat Milk

Oats naturally contain many vitamins and minerals your body needs, including vitamin B, thiamin, folate, magnesium, manganese, phosphorus, zinc and copper. These nutrients are passed to oat milk. If youre looking for more nutrients, store-bought oat milk is often fortified with vitamins A and D, iron, calcium, potassium, fiber and riboflavin.

Since oat milk is made from fiber-rich oats, it has higher levels of carbohydrates than other milk alternatives but contains no saturated fats. The higher levels of carbohydrates found in oat milk translate into lasting energy throughout the day, unlike almond and other nut milks which provide energy through fats.

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. Oat milk contains less protein than cows milk and soy milk, but more protein than plant-based milk alternatives such as almond, cashew, coconut and rice milk.

Below are some of the biggest health benefits of consuming oat milk.

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Can I Drink Oat Milk Everyday

The use of oat milk on a daily basis may, fortunately, reduce the likelihood that a person may develop heart disease. According to Healthline, the beta-glucans included in oat milk will not only help you reduce your cholesterol levels but will also reduce the likelihood that you will acquire cardiovascular disease in the future.

Nutritional Value Of Plant

How Many Calories In 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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What Is An Iced Oat Milk Latte

An iced oat milk latte is a coffee drink made with oat milk, espresso coffee, and ice. It can be sweetened or unsweetened, and it can also be flavored with syrups or spices.

Its similar to a traditional latte but uses oat milk instead of cows milk.

Iced oat milk lattes are a popular vegan alternative to traditional coffee drinks.

Oat milk is made from oats that have been soaked in water, blended, and strained. It has a creamy texture and a slightly sweet flavor that makes it a popular choice for many coffee drinks.

Its a delicious add-in for many iced coffees , but you can also use it to add some creamy texture to your favorite cold brew coffee.

First Things First: What Exactly Is Oat Milk

Oat milk is basically oats and water blended together, explains Amy Kimberlain, a registered dietitian nutritionist in Miami and a spokesperson for the Academy of Nutrition and Dietetics. That mixture then gets strained to extract the liquid. Some oat milks contain sweeteners and vanilla or other flavorings, and many are fortified with vitamins and minerals.

Certain brands also offer barista blends, which contain potassium phosphate, an acidity regulator that prevents the oat milk from separating when mixed with an acidic drink like coffee, allowing it to froth better, Kimberlain says.

Read Also: How Much Carbs Should I Eat To Lose Fat

How Does Oat Milk Compare With Dairy 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:


Vegan And Free From Lactose Soy And Nuts

1 MINUTE 47 CALORIE BAKED OATS-Low calorie baked oats

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.

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Are Oat Milk Lattes Fattening

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.

The Health Benefits Of Almond Milk

Almond milk has the highest sales of any plant-based milk in the U.S. It is both dairy-free and gluten-free, but those with a tree-nut allergy should not consume almond milk.

One cup of unsweetened plain almond milk contains 30 calories, 1 gram protein, 3 grams fat, 1 gram carbohydrates, 0 grams fiber, 30% DV calcium, 2% DV iron and 15% DV vitamin A. Almond milk is also fortified with vitamin D and is a source of potassium, vitamin E and magnesium.

“Almond milk is lactose-free, a good source of vitamin E, has a nutty flavor and is low-calorie and low-carb. Its only drawback is that it is also usually low in protein, so it is not the best option for those looking to get extra protein in their diet,” says Komar. She recommends almond milk as a low-fat, low-calorie option for those who are vegetarian or vegan, or simply looking to consume a more plant-based diet.

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How Many Carbs Are In Oat Milk

Oat milk provides 0.3 g protein per 100g.If you take this number and double it by the weight of a glass full of oat milk, which is 200 grams, you will discover that you will obtain around 0.6 grams of protein.There are 3.3 grams of carbs in every 100 grams of oat milk.In the same method that we did for the amount of protein, we can determine that a glass full of oat milk includes approximately 6.6 grams of carbohydrates.

Oat Milk Nutrition Facts

Oatsome 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 Oat Milk Good For Weight Loss And Why

Oat milk is definitely better for weight loss than whole milk says Mina:

“Unsweetened oat milk contains around half the calories of whole cow’s milk, less than a quarter of the fat content and less sugars,” she tells us. “In comparison, skimmed milk contains around 90 calories per cup, whereas unsweetened oat milk contains just 60, so oat milk may be a better option for those who are wondering how to lose weight .”

Nutritionist Jessica adds that oat milk can also help suppress appetite and cravings when trying to lose weight too.

“Oat milk is high in levels of protein and dietary fibre, which means when you consume it you tend to feel fuller for longer, keeping away the effects of hungry,” she says. Scientists at Louisiana State University support this, with their research finding regular oat consumption can help regulate our appetite.

When considering oat milk and it’s weight loss abilities with other plant-based alternatives, it does fall a bit short.

“Compared to other plant-based milks, oat milk is the most calorific and contains fairly high amounts of carbohydrates so may not be suitable for those on low carb diets ,” says Mina.

Indeed almond milk contains half the calories of oat milk. Whilst flax milk has 25 to 60 calories and coconut milk has 45 calories per cup.

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