Is So Good Oat Milk High Protein? A Nutritional Deep Dive

November 12, 2025 •

2 min read

Standard oat milk usually contains less than 1 gram of protein per 100ml, much lower than dairy milk. However, the So Good brand has a specialized product, which makes the question, "Is so good oat milk high protein?" relevant for consumers seeking plant-based protein sources.

Quick Summary

So Good produces diverse oat milk products. The standard oat beverage has minimal protein, while their 'High Protein Oat Milk' option is fortified with soy protein to achieve a higher nutritional value, offering 4 grams per 100ml.

Key Points

Specialized Product: So Good has a specific 'High Protein Oat Milk' product, different from regular oat milk.
Protein Content: The high-protein variant contains 4 grams of protein per 100ml (10g per 250ml serve).
Source of Protein: Protein comes from oats and soy, offering a complete amino acid profile.
Comparison: This high-protein oat milk has similar or higher protein content per 100ml than many dairy and soy milks.
Nutritional Value: It is typically fortified with essential vitamins (A, B2, B12, D) and calcium.
Regular Oat Milk: Standard So Good oat milk has around 0.8 grams of protein per 100ml.

Understanding Oat Milk Protein

Oats naturally are not a high-protein food. Thus, most oat milk beverages have low protein, around 0.8g to 1g per 100ml.

The So Good High Protein Solution

So Good offers a So Good High Protein Oat Milk, combining oat and soy protein. This blend offers all nine essential amino acids, making it a complete protein. A 250ml serving provides 10 grams of protein, or 4 grams per 100ml, which is significantly more than their regular oat milk (0.8g per 100ml).

Nutritional Comparison: So Good Oat Milk vs. Other Milks

Comparing So Good High Protein oat milk to other milks shows its protein levels. The table below shows typical protein content per 100ml.


Milk Type	Protein per 100ml (approx.)	Key Protein Source(s)	Notes
So Good High Protein Oat	4.0g	Oat, Soy	Complete protein source.
Cow's Milk (Low Fat)	3.8g	Casein, Whey	High quality, complete protein.
Soy Milk (Fortified)	3.2g – 4.2g	Soybeans	Nutritionally closest to dairy.
Regular Oat Milk	0.8g – 1.0g	Oats	Low protein unless fortified.
Almond Milk (Unsweetened)	0.4g – 0.6g	Almonds	Very low protein.

So Good High Protein oat milk has similar or higher protein than many dairy and soy milks, making it a good non-dairy option.

Benefits of High Protein Plant Milk

Choosing high-protein plant milk like So Good's can support muscle growth, increase satiety, provide a complete amino acid profile, and offer fortified nutrients like Calcium and Vitamins A, B2, B12, and D.

How to Use High Protein Oat Milk

This milk is versatile and can increase protein in meals:

In Beverages and Smoothies

It works well in smoothies and shakes because of its creamy texture and no added sugar in the high-protein version.

In Cooking and Baking

It can replace regular milk in recipes for a protein boost.

With Cereal or Oatmeal

Use it with cereal or oatmeal for a protein boost at breakfast.

Conclusion

While regular oat milk is low in protein, So Good oat milk high protein is a specialized product containing 4 grams of complete protein per 100ml from oats and soy. This makes it a good plant-based protein source. This specific So Good option is beneficial for those on a plant-based diet aiming for higher protein.

Frequently Asked Questions

No, only the "So Good High Protein Oat Milk" product is high in protein. Regular So Good oat milks (like 'Unsweetened' or 'Barista') have less than 1 gram of protein per 100ml.

So Good High Protein oat milk provides 10 grams of protein per 250ml serving, which is 4 grams per 100ml.

The product is made with both oat flour and soy protein. This ensures all nine essential amino acids are present, making it a complete protein source, unlike most other single-source plant milks.

So Good High Protein oat milk, at 4 grams per 100ml, is comparable to or slightly higher in protein than low-fat dairy milk, which has around 3.8 grams per 100ml.

Yes, So Good High Protein oat milk is plant-based, made from oats and soy, and suitable for vegans.

According to the manufacturer, So Good High Protein Oat Milk has no added sugar, although it contains natural sugars from oats.

The high protein version can be used in coffee and smoothies, offering a creamy texture and protein boost.