Does Oat Milk Have Folic Acid in It?

January 10, 2026 •

5 min read

According to the National Institutes of Health, oats naturally contain folate, the form of vitamin B9 found in food. This leads many to ask, "Does oat milk have folic acid in it?" While oats themselves contain some folate, store-bought oat milk’s folic acid content often depends entirely on fortification.

Quick Summary

The folic acid content in oat milk is primarily determined by brand-specific fortification, not naturally occurring levels. Some brands add synthetic folic acid during manufacturing to mimic the nutritional profile of dairy, while others do not. Consumers must check product labels to understand the specific nutritional makeup.

Key Points

Folic Acid Is Added, Not Natural: Unlike some nutrients, folic acid in commercial oat milk is a synthetic additive from fortification, not an inherent component of the oat itself.
Read the Nutrition Label: The only way to know for sure if a specific brand of oat milk contains folic acid is by checking the ingredients list and nutrition facts panel.
Fortification Varies by Brand: Different manufacturers use different fortification formulas, so the amount of folic acid can vary significantly from one brand to another.
Homemade Versions Lack Fortification: Homemade oat milk, which is unstrained and unfortified, will contain only the limited natural folate from the oats.
Important for Vulnerable Groups: Fortified oat milk can be an important dietary source of folic acid for vegans and pregnant women, who require reliable sources of this nutrient.
Distinction Matters for Metabolism: The body absorbs the synthetic folic acid more efficiently than natural folate, which is important for individuals with certain genetic variations.

Oat Milk's Natural Folate vs. Added Folic Acid

Oat milk begins with whole oats, which naturally contain a range of B vitamins, including folate. However, the process of making oat milk—involving soaking, blending, and straining—can reduce the concentration of these naturally occurring nutrients. For this reason, many commercial oat milk manufacturers choose to fortify their products with vitamins and minerals to improve their nutritional value. Folic acid, the synthetic form of folate, is one of the most common additions, alongside calcium and vitamins D and B12.

Homemade oat milk, conversely, will only contain the natural folate found in the oats, and its nutritional content can be inconsistent. Without fortification, it is not a reliable source of folic acid, especially when compared to fortified alternatives or dairy milk, which contains naturally occurring folate. This distinction is crucial for individuals who rely on fortified products to meet their dietary needs, such as those on a vegan diet or pregnant individuals.

Why Folic Acid is Added to Oat Milk

Fortification is a public health strategy aimed at preventing nutrient deficiencies. For plant-based milks, fortification serves to make them more nutritionally comparable to cow's milk. The decision to add folic acid is particularly beneficial for several groups:

Vegans: Individuals following a vegan diet may miss out on B vitamins, like B12 and folate, that are more readily available in animal products. Fortified oat milk helps fill this nutritional gap.
Pregnant Individuals: Folic acid is vital during early pregnancy to reduce the risk of neural tube defects in infants. Fortified oat milk can be a valuable part of a prenatal diet, but it's not a substitute for prenatal supplements if recommended by a doctor.
General Health: The B vitamin folate is essential for red blood cell formation, DNA synthesis, and cell growth. Ensuring adequate intake supports overall health for all consumers.

Comparison of Oat Milk vs. Dairy Milk

Understanding how oat milk compares to traditional dairy is key for making an informed choice. The fortification process helps bridge the nutritional divide, but there are still notable differences.


Feature	Fortified Oat Milk (per cup)	Cow's Milk (per cup)	Notes
Folic Acid/Folate	Yes, via fortification (amount varies significantly by brand)	Yes, naturally occurring (typically lower than fortified alternatives)	Fortification can make oat milk a very high source of folic acid.
Protein	Lower (approx. 2-4g)	Higher (approx. 8g)	Dairy is a naturally richer source of protein.
Fiber	Higher (approx. 2g)	None	Oat milk provides beneficial soluble fiber (beta-glucans).
Calcium	Yes, typically fortified	Yes, naturally occurring	Check labels; some brands add more calcium than dairy contains.
Lactose	No	Yes	Oat milk is a suitable alternative for those with lactose intolerance.
Cholesterol	Zero	Contains cholesterol	Oat milk is naturally cholesterol-free due to its plant-based origin.

How to Check Your Oat Milk's Folic Acid Content

To determine if your oat milk contains folic acid, you must read the nutrition label. Manufacturers are required to list all added vitamins and minerals. Look for terms like "fortified with folic acid" or check the percentage of the Daily Value (DV) for "Folic Acid" or "Folate" on the label.

Here's what to look for:

Check the Ingredients List: The word "folic acid" will appear on the ingredients list if it has been added. Some brands, like Oatly, explicitly list folic acid on their nutrition labels.
Review the Nutrition Facts Panel: Look for the line item for Folate (DFE) or Folic Acid. The percentage listed tells you how much of your recommended daily intake is provided per serving.
Beware of Unsweetened Versions: While often lower in sugar, unsweetened or organic versions are not guaranteed to be fortified. Always check the label, as fortification can differ between product lines from the same brand.

The Role of Folate vs. Folic Acid

It is also important to understand the difference between folate, the naturally occurring form of vitamin B9, and folic acid, the synthetic version. The body absorbs folic acid more efficiently than folate from food. While oats naturally contain folate, most commercially available oat milks that provide this nutrient do so through added folic acid, capitalizing on its stability and absorbability. This distinction is critical for those with certain genetic variations that affect how they metabolize folic acid.

Conclusion: Read the Label for the Answer

Does oat milk have folic acid in it? The answer is not straightforward but depends on the brand and whether it has been fortified. While oats naturally contain some folate, most of the B9 in commercial oat milk is the result of added folic acid. This fortification makes oat milk a valuable nutritional choice, especially for those on a plant-based diet or those with dietary restrictions. However, not all brands fortify their products, so a quick check of the nutrition label is necessary to be certain. For individuals with specific health needs, such as pregnant women, relying on fortified oat milk is a beneficial way to boost folic acid intake, though it should be part of a comprehensive dietary plan discussed with a healthcare provider. The ultimate key to knowing is to always read the label.

For more information on the health benefits and potential drawbacks of plant-based milks, the Royal Australian College of General Practitioners offers a comparison of milk alternatives, including oat milk.(https://www1.racgp.org.au/newsgp/clinical/cow%E2%80%99s-milk-vs-the-alternatives-which-is-best)

Oat Milk Fortification: Key Takeaways

Folic Acid is Added: The presence of folic acid in oat milk is not inherent but comes from fortification by manufacturers.
Check the Label: To confirm the folic acid content, always read the nutrition facts panel and ingredients list on the product packaging.
Not All Brands are Equal: Fortification levels and added nutrients vary significantly between different brands and even different versions (e.g., original vs. unsweetened) of the same brand.
Difference Between Folate and Folic Acid: Oats naturally contain folate, but fortified oat milk contains the synthetic and more bioavailable folic acid.
Important for Certain Diets: Fortified oat milk is especially beneficial for vegans and pregnant individuals seeking reliable sources of this essential B vitamin.

Frequently Asked Questions

No, oat milk is not naturally high in folic acid. While oats contain some natural folate, the folic acid content in commercial oat milk comes from synthetic fortification, which is a process where vitamins are added during manufacturing.

Many popular brands fortify their products with folic acid, but you must check the specific product label. For example, some products from Oatly and Three Robins are known to contain added folic acid. The nutrition label will explicitly list it if it's included.

Fortified oat milk can contribute to folic acid intake for pregnant women and can be a good source as part of a balanced diet. However, it should not replace prenatal supplements prescribed by a doctor, as those contain a reliable, measured dose essential for preventing neural tube defects.

You can tell if your oat milk is fortified by reading the nutrition facts panel and the ingredients list on the carton. Look for the percentage of the Daily Value for 'Folic Acid' or 'Folate' and check the ingredients for 'folic acid'.

Folic acid is the synthetic, more stable form of vitamin B9 that is added to fortified foods, while folate is the naturally occurring form found in whole oats. The body absorbs folic acid more easily than natural folate from foods.

Unfortified or homemade oat milk will not contain added folic acid. It will only have the small, naturally occurring amounts of folate that are retained from the oats after processing, making it an unreliable source of this nutrient.

The folic acid content in fortified oat milk is often higher than the naturally occurring folate in cow's milk. However, since cow's milk is sometimes fortified with other vitamins, the overall nutritional profile differs, and you should always compare labels.