Oatside's Caloric Content: A Deeper Look
On a per-serving basis, Oatside is not the lowest-calorie plant milk available, but it is certainly not the highest either. A typical 200ml serving of Oatside Barista Blend contains 130 kcal, which translates to 65 kcal per 100ml. The original Oatside oat drink has a very similar caloric value. This places it in a middle-of-the-road position when stacked against other options. Its calorie count is primarily due to its oat base and the added canola oil, which contributes to its signature creaminess. While the presence of oil adds calories and fat, it also creates a fuller mouthfeel that many users, especially baristas, prefer.
Ingredients and Their Impact on Calories
Oatside keeps its ingredient list fairly simple, which is a major selling point for many consumers. The primary components are water and oats (10%). A small amount of canola oil is added to improve the texture and mouthfeel. This is a key difference between Oatside and some lower-calorie milks, such as almond milk, which can have a more watery consistency. Other ingredients include acidity regulators, calcium carbonate, and a pinch of sea salt, added for nutritional fortification and stability. The simple, natural ingredients mean fewer unnecessary additives, but it's the oats and oil that are the main caloric contributors. For those managing their weight, being aware of these core ingredients is helpful for making informed choices.
Oatside vs. Other Milks: A Calorie Comparison
When evaluating if Oatside is low in calories for your needs, comparing it to other milk varieties is crucial. The following table provides a quick side-by-side view:
| Milk Type | Average Calories per 100ml | Key Nutritional Differences |
|---|---|---|
| Oatside Barista Blend | ~65 kcal | Contains more carbs and fat than almond milk for a creamier texture. Good source of fiber. |
| Unsweetened Almond Milk | ~31 kcal | Significantly lower in calories and carbs. Often fortified with calcium and vitamin D. Less creamy texture. |
| Soy Milk | ~38 kcal | Comparable protein to cow's milk. Good source of isoflavones. Low in saturated fat. |
| Semi-Skimmed Cow's Milk | ~46 kcal | Higher in protein and saturated fat than oat milk. Contains lactose. |
| Whole Cow's Milk | ~68 kcal | Highest in calories and saturated fat among these options. High in protein. |
As the table shows, Oatside sits above unsweetened almond and soy milk in terms of calories per volume, but it is often comparable to or lower than whole cow's milk. This means for a former whole milk drinker, Oatside could be a lower-calorie alternative. However, for someone used to unsweetened almond milk, Oatside represents a jump in calorie intake.
The Role of Oat Milk in a Balanced Diet
For individuals on a weight management journey, the moderate caloric density of Oatside is a key consideration. Its main benefit, however, is its soluble fiber content, including beta-glucans. This fiber can slow digestion and help you feel full longer, which is beneficial for appetite control. Replacing higher-calorie or sugary drinks with unsweetened oat milk can help create a calorie deficit.
- For weight management: Opt for the unsweetened version to avoid extra calories from added sugars. Combine it with protein and other fiber-rich foods to maximize satiety.
- For taste and texture: Many find oat milk’s neutral, slightly sweet flavor and creamy texture superior to other plant-based milks, making it a satisfying choice for coffee and smoothies.
- For dairy-free diets: As a naturally lactose-free and dairy-free option, Oatside is an excellent choice for those with lactose intolerance or those following a vegan diet.
- For heart health: The beta-glucan fiber in oat milk can help lower LDL (bad) cholesterol levels.
Making a Health-Conscious Choice
Ultimately, whether Oatside is “low in calories” is subjective and depends on your dietary needs and goals. If your priority is the absolute lowest calorie count, unsweetened almond milk is the winner. If you are moving away from higher-calorie dairy milk and prefer a creamy, satisfying texture without a huge calorie increase, Oatside is a great option. Always check the nutrition label, as even within the Oatside brand, different blends (like the Barista Blend versus other varieties) can have slight variations in nutritional content. Additionally, most commercial oat milks are fortified with essential nutrients like calcium, vitamin D, and B12, which can be beneficial for overall health. You can also consider making your own oat milk at home to control ingredients and calories, though commercial fortification offers a consistent nutrient boost.
Conclusion
In short, Oatside is not the lowest-calorie plant milk on the market, but its moderate calorie count, coupled with beneficial soluble fiber and satisfying creaminess, makes it a sensible choice for many dietary lifestyles. For those seeking the absolute lowest caloric intake, unsweetened almond milk is a better fit. However, for a balanced option that offers a pleasing texture and several heart-healthy benefits, Oatside is a strong contender, particularly when used in moderation and as part of a calorie-controlled diet. Read more on the benefits of oat milk here.
