Decoding Oat Milk: Why is oat milk higher in calories?

November 9, 2025 •

3 min read

An eight-ounce glass of unsweetened oat milk can contain around 90 to 120 calories, making it significantly higher in energy than unsweetened almond milk. Understanding why is oat milk higher in calories requires a closer look at the source ingredients and the manufacturing process that enhances its flavor and texture.

Quick Summary

Oat milk is higher in calories primarily due to its carbohydrate-rich base, enzymatic processing that converts starches into sugars, and the addition of oils for a creamier texture. Its caloric density often surpasses alternatives like almond milk.

Key Points

Carbohydrate-Rich Source: Oat milk's higher calorie count primarily comes from the oats themselves, which are a grain dense in carbohydrates.
Enzymatic Processing: Manufacturers use enzymes to break down oat starches into simple sugars, increasing the overall sugar and calorie content.
Added Oils for Texture: Commercial oat milks often contain added oils (e.g., canola, sunflower) to create a creamier consistency, which boosts caloric density.
Variations in Formulation: Barista blends and sweetened versions typically have higher fat and sugar content, resulting in more calories per serving.
Low-Calorie Alternative Exists: Unsweetened oat milk is a lower-calorie option, and homemade versions offer maximum control over ingredients.

The Core Culprit: Carbohydrate-Rich Oats

At the heart of oat milk's higher calorie count is its base ingredient: oats. Unlike nuts or soy, oats are a grain primarily composed of carbohydrates. During the manufacturing process, these carbs become the main caloric component of the final product. For instance, a single cup of oat milk can contain between 16 and 20 grams of carbohydrates, which is substantially more than the 1 to 3 grams found in an equivalent serving of unsweetened almond milk. These carbohydrates, while providing lasting energy, are the fundamental reason for the increased energy density of oat milk compared to many of its plant-based counterparts.

The Impact of Processing: Enzymatic Action

Commercial oat milk isn't simply strained oats and water. To achieve the smooth texture and natural sweetness that consumers enjoy, manufacturers use a process called enzymatic hydrolysis. During this step, natural enzymes like amylase are added to the oat and water mixture. This breaks down the complex starches in the oats into simple, digestible sugars.

Increased sugar content: This enzymatic process increases the sugar content, which adds more calories. While some brands claim no added sugar, the sugar present is a result of this natural breakdown of starches.
Enhanced mouthfeel: The process also helps create the creamy, desirable mouthfeel of oat milk, reducing the potential for a slimy or gelatinous texture.

Added Ingredients for Flavor and Texture

Beyond the natural components, commercial oat milk formulations often include additional ingredients that contribute to the overall calorie count. The most significant caloric additions are fats and sweeteners.

Added oils: Many brands include oils, such as canola or sunflower oil, to enhance creaminess and mouthfeel. While these are often unsaturated fats, they are still calorie-dense. Barista-style oat milks, specifically designed to foam for coffee, tend to have a higher fat content to achieve their desired texture.
Sweeteners: Sweetened varieties of oat milk may contain added sugars from ingredients like cane sugar, date syrup, or maple syrup. Always check the nutrition label, as these can add a significant number of empty calories. Unsweetened options avoid this issue and are a better choice for those monitoring their sugar intake.

Comparison: Oat Milk vs. Other Alternatives

Comparing oat milk to other popular plant-based milks helps illustrate why its calorie count is often higher. While all milk alternatives have unique nutritional profiles, oat milk's carbohydrate content is its defining characteristic.


Nutrient (per 1 cup)	Unsweetened Oat Milk (approx.)	Unsweetened Almond Milk (approx.)	Unsweetened Soy Milk (approx.)
Calories	90–120 kcal	30–60 kcal	80–100 kcal
Carbohydrates	16–20 g	1–3 g	~4 g
Protein	2–4 g	~1 g	~7 g
Fat	1.5–5 g	2.5 g	~4.5 g

This table highlights the fundamental difference in macronutrient composition. The caloric disparity between oat milk and almond milk, for instance, is largely driven by the high carbohydrate content of the oats used to make it.

Choosing the Right Oat Milk for Your Needs

For those concerned about calorie intake, several strategies can help you select a suitable oat milk product. Reading labels is crucial, as the nutritional content can vary widely between brands and types.

Here's what to look for:

Unsweetened varieties: Opt for oat milk labeled as "unsweetened" or "no added sugars" to avoid unnecessary calories from sweeteners.
Check the fat content: Look for versions that have lower fat content if you are calorie-conscious, as added oils are a significant source of energy. Barista versions are typically higher in fat and calories to achieve better frothing.
Consider homemade: Making your own oat milk at home gives you complete control over the ingredients, allowing you to avoid added oils, stabilizers, and excess sugar.

Conclusion

The higher caloric density of oat milk, when compared to options like almond milk, stems from its core ingredient—the carbohydrate-rich oat—and is further amplified by commercial processing methods. Enzymatic treatment breaks down starches into sweeter, more caloric sugars, while the addition of oils provides a desirable, creamy texture. For a health-conscious diet, selecting unsweetened, lower-fat versions, or even making it at home, provides the rich flavor and consistency without the extra calories from additives. Understanding these factors empowers you to make an informed choice that aligns with your nutritional goals.

For more details on the nutritional profile of oat milk, you can consult resources like Healthline's article on oat milk nutrition.

Frequently Asked Questions

Generally, yes, unsweetened oat milk has more calories than unsweetened almond milk. This is because oats are a carbohydrate-rich grain, while almonds are much lower in carbohydrates.

Enzymatic hydrolysis is a processing step where manufacturers add natural enzymes to break down the complex starches in oats into simple sugars, which contributes to oat milk's sweetness and calorie content.

No, not all commercial oat milks contain added oil. However, many popular brands, especially 'barista' blends designed for foaming, add canola or sunflower oil for a creamier texture.

To choose a lower-calorie oat milk, opt for unsweetened varieties and check the nutrition label for lower fat content. Barista blends are often higher in both fat and calories.

Depending on the type of cow's milk, oat milk can be lower in calories. For example, some oat milks have fewer calories than whole dairy milk, but can be comparable to semi-skimmed or low-fat dairy milk, especially if additives are present.

Homemade oat milk can be lower in calories because you can control the ingredients entirely, avoiding the added oils and extra sweeteners often found in commercial products.

Not necessarily. While higher in calories than some plant milks, oat milk's calories come from energy-providing carbohydrates and can be part of a healthy diet, especially when consumed in moderation. It also contains beneficial fiber.