How many calories does 8 ounces of oat milk have?

November 12, 2025 •

4 min read

The calorie count for 8 ounces of oat milk varies significantly, with some unsweetened varieties having as few as 90 calories while others, particularly barista and sweetened versions, can exceed 140 calories. The exact number of calories depends on the brand, added sugars, and fat content.

Quick Summary

The calorie content of 8 ounces of oat milk can range from approximately 90 to 140 calories, depending on brand and type. Varieties like unsweetened or low-fat versions are on the lower end, while sweetened or barista-blend oat milks are higher due to added sugars and fat for creaminess.

Key Points

Calorie Range: 8 ounces of oat milk typically contain 90 to 140 calories, varying significantly by brand and type.
Unsweetened vs. Sweetened: Unsweetened oat milks, like Planet Oat Original (90 cal), have fewer calories than sweetened or barista versions, which can exceed 140 calories.
Brand Variation: The specific ingredients, especially added fats and sugars, cause calorie counts to differ between brands, such as Oatly Original (120 cal) and Oatly Barista (140 cal).
Higher Carbs and Fiber: Oat milk is generally higher in carbohydrates and dietary fiber, particularly beneficial beta-glucan, compared to other plant-based milks like almond milk.
Nutrient Fortification: Commercial oat milks are often fortified with nutrients like calcium and vitamins D and B12, enhancing their nutritional profile.
Consider your Goals: Choose unsweetened varieties for weight management or opt for creamier barista blends if richer texture is the priority.
Check Labels: Always review the specific product's nutritional label to confirm exact calorie, sugar, and fat content.

Calorie Breakdown by Oat Milk Type and Brand

Understanding the calorie count in 8 ounces (one cup) of oat milk requires looking beyond a single number. Factors like added sugars, fats, and whether it's a barista blend or a lighter version can dramatically influence the final count. Many popular brands offer a range of options, each with a distinct nutritional profile.

Unsweetened and Original Varieties

Planet Oat Original: 90 calories per 8 oz serving.
Oatly Original: Around 120 calories for an 8 oz serving.
Califia Farms Original: 130 calories per 8 oz serving.
Pacific Foods Original: 130 calories per 8 oz serving.

Sweetened and Barista Varieties

The Coffee Bean Oat Milk: 140 calories per 8 fl oz serving.
Oatly Barista Edition: 140 calories per 8 oz serving.
Vitasoy Oat Milk: 272 calories per 8 oz serving, highlighting the wide range depending on brand and blend.

These examples show that a quick look at the label is essential. Unsweetened versions are a better choice for those monitoring their sugar intake, while barista blends are formulated to foam well in coffee, which often requires more fat and sometimes added sugars.

Factors Influencing Oat Milk Calories

Several components affect the final calorie count of oat milk:

Ingredients and Processing: The way oats are processed impacts the final product. Oat milk is typically made by blending oats and water, then straining the mixture. During this process, some of the oat's natural starches are broken down into sugars, contributing to the carbohydrate and calorie content.
Added Sugars: Flavored and sweetened oat milks contain significantly more calories than their unsweetened counterparts due to extra sugar. Even some "Original" versions may have added sugars, so checking the nutritional label is crucial.
Fat Content: Barista-style oat milks are often formulated with extra fat, sometimes from ingredients like canola oil, to create a richer, creamier texture that froths well. This added fat increases the calorie count.
Fortification: Many commercial oat milks are fortified with vitamins and minerals like calcium, vitamin D, and B vitamins, which does not significantly alter the calorie count but adds nutritional value.

Oat Milk vs. Other Milk Alternatives: A Calorie Comparison

To put oat milk's calorie content into perspective, here is a comparison with other popular milk types, based on an 8-ounce serving.


Milk Type	Estimated Calories (per 8 oz)	Notes
Unsweetened Oat Milk	90-120	Higher in carbs and fiber than many alternatives.
Unsweetened Almond Milk	30-50	Very low in calories, but also low in protein.
Unsweetened Soy Milk	70-90	Offers a good amount of plant-based protein.
Skim Cow's Milk	90	Higher in protein than most plant-based milks.
Whole Cow's Milk	150	Significantly higher in saturated fat and calories.

The Health and Dietary Context

While oat milk generally has more calories and carbohydrates than other non-dairy milks like almond, it offers some unique health benefits:

Rich in Fiber: Oat milk contains soluble fiber, specifically beta-glucan, which is known to help lower cholesterol and support heart health. This fiber content is one of its major nutritional advantages over cow's milk and many other plant-based options.
Fortified Nutrients: Many fortified brands provide essential vitamins and minerals, including calcium, vitamin D, and B vitamins, vital for bone health and energy.
Allergen-Friendly: For those with allergies to dairy, nuts, or soy, oat milk is a safe and versatile option. If you are gluten intolerant, it's important to choose a brand made from certified gluten-free oats to avoid contamination.
Glycemic Index Consideration: The natural sugars and carbohydrate content mean that oat milk has a medium glycemic index, something people with blood sugar management concerns should consider.

List of things to consider when choosing oat milk:

Check the Label: Always read the nutrition facts to see the exact calorie count, added sugar, and fat content for the specific product.
Choose Unsweetened: For weight management or blood sugar control, opt for unsweetened varieties.
Review Ingredients: Be aware of added oils in barista versions or added sugars in flavored products.
Fortification is Key: Ensure your chosen brand is fortified with important nutrients like calcium and vitamin D if you rely on it as a milk substitute.

Conclusion

In conclusion, 8 ounces of oat milk can have anywhere from 90 to 140 or more calories. Unsweetened, original versions typically fall on the lower end of this range, while sweetened or barista blends with added fats are at the higher end. While its caloric density is generally higher than almond milk, oat milk provides valuable fiber and, in fortified versions, important vitamins and minerals. The best way to know the calorie count for your preferred oat milk is to check the nutritional information provided on the product label. Making an informed choice based on your specific dietary needs will help you decide if oat milk is the right fit for your diet and health goals.

For more detailed nutritional information on specific brands, the USDA provides a comprehensive nutritional database: https://fdc.nal.usda.gov/.

Frequently Asked Questions

Sweetened oat milk has more calories than unsweetened versions, as it contains added sugars to enhance the flavor.

Yes, oat milk is generally higher in calories than almond milk. A cup of unsweetened oat milk is typically 90-120 calories, while unsweetened almond milk is around 30-50 calories.

Barista oat milks often have more calories because they are formulated with additional fats, such as canola oil, to create a creamier texture and make them froth better for coffee.

Oat milk can be part of a balanced diet for weight loss, especially when choosing unsweetened varieties. However, its calorie count is higher than some alternatives, so portion control is important.

Oat milk and cow's milk have comparable calorie counts, though this varies by fat content. For example, unsweetened oat milk is often around 120 calories per cup, similar to whole cow's milk (approx. 149 cal).

Homemade oat milk can have fewer calories as it lacks added sugars and fats found in some commercial blends. However, it also lacks the vitamin and mineral fortifications of many store-bought varieties.

Beta-glucan is a soluble fiber found in oats that can help lower cholesterol. Its presence in oat milk adds a health benefit not found in dairy milk, contributing to its nutritional value.