Guide to Healthy Choices: Which is the healthiest oat milk to drink?

October 13, 2025 •

4 min read

With the plant-based milk market soaring to billions in value, consumers are increasingly turning to dairy alternatives like oat milk. However, a quick look at grocery store shelves reveals a dizzying array of options, raising the important question: 'Which is the healthiest oat milk to drink?'

Quick Summary

Answering which oat milk is healthiest depends on personal dietary needs and label reading. Factors like added sugar, ingredients, fortification levels, and potential additives are key to making an informed choice.

Key Points

Check for added sugars: Opt for unsweetened or 'no sugar' versions to control your sugar intake, as many standard oat milks contain added sweeteners.
Prioritize fortification: Look for oat milks fortified with essential nutrients like calcium, vitamin D, and vitamin B12, especially if following a vegan diet.
Read the ingredient list: The healthiest options have a short, simple ingredient list. Be mindful of unnecessary additives like gums, thickeners, and excessive oils.
Consider the 'Barista' difference: Barista blends often contain added fats for better frothing, which increases creaminess but also adds fat and sometimes more additives compared to regular versions.
Be aware of gluten: If you have celiac disease or gluten sensitivity, choose oat milk that is specifically certified gluten-free to avoid cross-contamination.
Homemade is the cleanest option: For maximum control over ingredients, making oat milk at home is a simple and clean alternative.

The popularity of oat milk has exploded in recent years, celebrated for its creamy texture, mild flavor, and sustainability benefits. However, not all cartons are created equal. The healthiest option is often the one with the fewest, simplest ingredients, fortified with key nutrients, and minimal or no added sugar. This guide will help you navigate the aisles and find the best oat milk for your dietary needs.

Key Factors for Choosing Healthy Oat Milk

When evaluating oat milk, there are several crucial factors to consider beyond just the brand name. Taking a moment to read the nutritional facts and ingredient list is essential for making a healthy, informed decision.

Added Sugars and Natural Sweetness

While oats themselves don't contain much sugar, the manufacturing process can break down oat starches into simple sugars. Many brands then add even more cane sugar to enhance the flavor. It's crucial to check the 'Added Sugars' line on the nutrition label. Unsweetened versions are best for controlling your overall sugar intake, which is especially important for those managing blood sugar levels. Flavored oat milks, like vanilla or chocolate, almost always contain significant added sugars and should be treated as an occasional treat rather than a daily staple.

Fortification with Vitamins and Minerals

Unlike dairy milk, oat milk doesn't naturally contain significant amounts of calcium or vitamin D. Many commercial brands, however, fortify their products to match or exceed the levels found in cow's milk. For individuals on a plant-based diet, fortification with Vitamin B12 is also critical, as this vitamin is predominantly found in animal products. The healthiest options will be fortified with calcium, vitamin D, and vitamin B12.

The Importance of Ingredients

Look for a short and recognizable ingredient list. The most straightforward options are often the best. Be mindful of excessive or undesirable additives. For example, some brands use vegetable oils like sunflower or rapeseed oil for creaminess, which are high in omega-6 fatty acids that can potentially contribute to inflammation over time. While generally recognized as safe, some people also prefer to avoid additives like gums (e.g., gellan, guar gum) and emulsifiers (lecithin) that are used for texture and stability, as they can cause digestive discomfort in some individuals. A truly clean label will minimize these additions.

Gluten-Free Certification

Although oats are naturally gluten-free, cross-contamination is a risk during harvesting and processing if they are grown or handled alongside wheat, rye, or barley. If you have celiac disease or gluten sensitivity, it's vital to choose an oat milk with a certified gluten-free label, such as certain varieties from Oatly.

Comparison Table: Popular Oat Milk Brands

Here is a side-by-side nutritional comparison of several popular oat milk options (values are approximate per 1-cup serving for original, unsweetened, or plain versions where available):


Brand	Version	Calories	Protein	Sugar (Total/Added)	Key Fortifications	Notable Ingredients
Elmhurst 1925	Unsweetened	100	3g	1g / 0g	None (Simple ingredients)	Water, whole grain oats, salt
Planet Oat	Unsweetened Original	45	1g	0g / 0g	Vit. A, D, B2, B12, Calcium	Oat milk, Calcium Carbonate, Gellan Gum
Oatly	Original	120	3g	7g / 7g*	Vit. D2, A, B12, Calcium	Water, Oats, Rapeseed Oil, Dipotassium Phosphate
Califia Farms	Organic	80	3g	4g / 4g*	Calcium	Water, Organic Oats, Salt
Silk	Original	120	1g	7g / 7g*	Vit. D2, B12, Calcium	Oat milk, Sunflower Oil, Gellan Gum
Chobani	Plain Extra Creamy	120	2g	8g / 8g*	Vit. D2, Calcium	Water, Oats, Rapeseed Oil, Gellan Gum

*Note: Sugars in standard oat milk are often from the enzymatic breakdown of oats, which can be labeled as 'added sugar' per FDA guidance.

How to Choose the Healthiest Oat Milk for You

If You Need Minimal Additives:

Look for brands like Elmhurst Unsweetened. These products often have the shortest ingredient lists, containing just oats, water, and sometimes salt. While they may have a slightly different texture, they are the cleanest option available.

If Low Sugar is Your Top Priority:

Unsweetened options like Planet Oat Unsweetened or Elmhurst Unsweetened are the clear winners. Always double-check the label, as 'Original' does not mean 'unsweetened.' Planet Oat Unsweetened is particularly low in calories and fat as well.

If Fortification is Essential:

For those who rely on plant-based milk for critical nutrients, Oatly is a strong contender. Their Original Oatmilk provides excellent levels of Vitamin B12, Vitamin D, and Calcium, crucial for those on a vegan diet.

If Creaminess for Coffee is a Must:

For steaming and frothing, barista blends are specifically formulated with added oils for better performance. While these might have more additives, brands like Oatly Barista Edition or Minor Figures are known for their excellent coffee compatibility and taste.

Making Your Own Oat Milk

For ultimate control over ingredients and freshness, making your own oat milk is a great option. It’s incredibly simple and requires only oats and water. To avoid a slimy texture, use ice-cold water, do not over-blend, and strain gently through a clean, fine-weave towel or nut milk bag.

Conclusion: Your Personal Healthiest Choice

There is no single “healthiest” oat milk for everyone. The best choice depends on your specific nutritional needs and priorities. For those seeking the most minimalist and clean option, brands like Elmhurst Unsweetened are the top pick, with minimal ingredients and no added sugars. If nutrient fortification is your main concern, fortified options from brands like Oatly or Silk can be excellent choices to meet your daily requirements. Finally, for those wanting the best for their coffee, a barista blend can deliver, but just be aware of the added oils. The key takeaway is to read the label carefully, prioritize low or no added sugar, and choose a product that aligns with your personal health goals. Making a mindful choice will ensure your favorite plant-based milk is both delicious and nutritious.

For more detailed information and a deeper dive into the nutritional aspects of dairy alternatives, visit Dietitians Australia's guide to plant-based milks.

Frequently Asked Questions

Standard or original oat milk often contains added sugar from the enzymatic breakdown of oats, which is why it tastes naturally sweet and can be labeled as 'added sugar'. Unsweetened versions are available with minimal or no sugar.

Some sources suggest that additives like gums, emulsifiers, and vegetable oils found in certain commercial oat milks, along with the high glycemic index, could potentially promote inflammation, but it's important to read labels and consider overall diet. Minimalist, whole-grain options are less likely to contain these additives.

The healthiness depends on your needs. Oatly Original is well-fortified with vitamins, especially B12. Silk also offers good fortification and budget-friendly options. However, both contain added sugars created during processing, and some of Oatly's varieties use rapeseed oil. Check the unsweetened varieties of each for a lower-sugar option.

For coffee, especially for frothing lattes, barista-grade oat milks like Oatly Barista Edition or Minor Figures are typically best. They contain added fats and stabilizers that help them steam and froth like dairy milk.

Brands known for minimal, simple ingredients and no additives are often considered the cleanest. Elmhurst Unsweetened Oat Milk, made from just water, whole grain oats, and salt, is a strong contender.

Oats themselves are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains like wheat, leading to cross-contamination. Only buy brands with a certified gluten-free label if you have celiac disease or gluten sensitivity.

Yes, you can easily make healthy oat milk at home with just rolled oats and water. Key steps to prevent sliminess include using ice-cold water, avoiding over-blending, and straining gently through a clean, fine-weave towel.