What are the nutrition facts for oat milk?

January 13, 2026 •

4 min read

According to recent data, oat milk has experienced a surge in popularity, becoming a leading plant-based alternative. This guide breaks down the essential nutrition facts for oat milk, helping you understand its benefits and how it fits into a healthy, balanced diet.

Quick Summary

A breakdown of oat milk's nutritional content, covering calories, protein, carbohydrates, and fiber. It also explains how fortification enhances its vitamin and mineral profile, contrasting it with other popular milk types.

Key Points

Calories: A standard cup of unsweetened, fortified oat milk contains approximately 120 calories.
Protein: With about 3 grams of protein per cup, it offers less protein than cow's milk but more than almond milk.
Fortification is Key: Most commercial oat milks are fortified with calcium, vitamin D, and B vitamins, which is essential for maximizing its nutritional benefit.
Beta-Glucan Fiber: The presence of soluble beta-glucan fiber helps support heart health by potentially lowering cholesterol levels.
Carbohydrate Content: Oat milk has a higher carbohydrate content than many other milk alternatives, which should be considered for low-carb diets.
Gluten-Free Certification: Individuals with celiac disease must verify that their oat milk is certified gluten-free to avoid cross-contamination.
Low Environmental Impact: Oat milk production is generally considered more sustainable, requiring less water and land than dairy milk.

Core Nutrition Facts for Oat Milk

Understanding the nutritional content of oat milk is crucial for making an informed choice, especially since values can vary between brands and whether it's fortified or homemade. For a standard 1-cup (240ml) serving of unsweetened, fortified oat milk, here are the general nutrition facts based on commercial products like Oatly and USDA data:

Calories: Approximately 120 calories, placing it slightly higher in calories than unsweetened almond milk but lower than whole cow's milk.
Protein: Around 3 grams. While this is less than the 8 grams found in cow's milk, it's higher than the protein content of many almond and rice milks.
Fat: About 5 grams, with a very low saturated fat content (around 0.5 grams). The fat is mostly unsaturated, which supports heart health.
Carbohydrates: Typically around 16 grams. This is notably higher than cow's milk and other plant-based options, which is a consideration for those managing carbohydrate intake.
Dietary Fiber: A unique advantage of oat milk is its fiber content, with about 2 grams per serving. This includes beta-glucans, a soluble fiber linked to lowering cholesterol.
Sugars: For unsweetened versions, the sugar content is usually around 7 grams, which comes from the natural breakdown of oats during processing. Sweetened and flavored varieties will have significantly more added sugars.

The Importance of Fortification

While naturally containing some vitamins and minerals, most commercial oat milks are fortified to enhance their nutritional value and better compete with dairy milk. Key additions typically include:

Calcium: A cup of fortified oat milk can contain a significant portion of your daily calcium needs, with some brands providing around 350 mg.
Vitamin D: Fortification ensures a good source of vitamin D, essential for calcium absorption and bone health.
B Vitamins: Many fortified varieties include vitamins B2 (Riboflavin) and B12, important for energy production and nerve function. Vitamin B12 is particularly crucial for vegans, as it is primarily found in animal products.

Oat Milk vs. Other Milk Alternatives: A Nutritional Comparison

Choosing the right milk substitute depends on your dietary goals and preferences. Here is a comparison of an unsweetened, fortified oat milk to other popular milk options per 1 cup serving, highlighting the distinct nutritional profiles.


Nutrient	Unsweetened Oat Milk	Whole Cow's Milk	Unsweetened Almond Milk	Unsweetened Soy Milk
Calories	120	149	39	80
Protein	3 g	8 g	1.5 g	7 g
Fat	5 g	8 g	2.88 g	3.91 g
Saturated Fat	0.5 g	4.55 g	0.21 g	0.5 g
Carbohydrates	16 g	12 g	1.52 g	4.23 g
Dietary Fiber	2 g	0 g	0 g	1.2 g
Sugars	7 g	12.32 g	0 g	1 g

Why the differences exist

The differences stem from the core ingredients. Cow's milk is naturally rich in complete protein and calcium. Soy milk, derived from a legume, also offers a high protein content similar to dairy. Oat milk, made from a grain, naturally carries more carbohydrates and fiber. Almond milk, made from nuts, is the lowest in calories and carbs, but also in protein and fiber.

Health Benefits and Considerations

The unique nutritional profile of oat milk offers several potential health benefits, but also comes with specific considerations:

Heart Health: The beta-glucan soluble fiber in oats can help lower total and LDL ('bad') cholesterol, supporting cardiovascular health.
Allergen-Friendly: Oat milk is naturally free of common allergens like dairy, soy, and nuts, making it a safe choice for many individuals. However, those with celiac disease must select certified gluten-free versions due to potential cross-contamination during processing.
Digestive Health: The dietary fiber in oat milk can aid in digestion and promote a healthy gut microbiome.
Higher Carbs: The higher carbohydrate content is an important factor for people on low-carb diets or managing blood sugar levels, though unsweetened varieties are recommended to avoid added sugars.
Vitamin B Source: For vegans, fortified oat milk is a valuable source of B vitamins, especially B12, which is often difficult to obtain from a plant-based diet alone.

Making an Informed Choice

To get the most out of your oat milk, always check the label. Look for unsweetened options to avoid excess sugars and choose products that are fortified with calcium and vitamins D and B12, especially if you are using it as a primary milk replacement. For the most up-to-date and specific nutritional information, compare brands directly.

The Environmental Factor

Beyond personal health, many people choose oat milk for its relatively lower environmental impact compared to dairy. Oats require significantly less water and land to produce than dairy milk and other plant-based milks like almond.

Conclusion

Oat milk is a popular and nutritious dairy alternative, offering a creamy texture and beneficial dietary fiber not found in most other milks. While it provides less protein than dairy and soy milk, its fortification with essential vitamins and minerals makes it a healthy choice for many diets. By choosing fortified, unsweetened varieties, consumers can enjoy its benefits while being mindful of its higher carbohydrate content and potential for gluten contamination if not certified gluten-free. For a balanced diet, it's a valuable option for those with allergies, following a vegan lifestyle, or seeking to lower their environmental footprint. To learn more about plant-based dairy alternatives, consult resources like the University of Florida's IFAS Extension.

Frequently Asked Questions

For unsweetened varieties, oat milk contains natural sugars from the oats, but typically has less total sugar than cow's milk. Sweetened or flavored oat milk, however, will have more added sugar and a higher sugar content overall.

Oats are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains. For those with celiac disease or a gluten sensitivity, it is crucial to choose oat milk that is specifically certified gluten-free to avoid cross-contamination.

A standard 1-cup serving of oat milk generally contains about 3 grams of protein. While this is less than cow's milk or soy milk, it is a higher protein option compared to almond or rice milk.

Naturally, oat milk is low in calcium, but most commercial versions are fortified to provide a comparable amount to dairy milk. Always check the nutrition label for fortification to ensure adequate intake.

No, oat milk contains very little saturated fat. The majority of its fat content consists of heart-healthy unsaturated fats, making it a good choice for those monitoring saturated fat intake.

Oat milk has more calories, carbohydrates, and fiber than almond milk. While almond milk is much lower in calories, oat milk offers beneficial beta-glucan fiber and a slightly higher protein content.

Oat milk is generally considered more environmentally friendly than dairy milk. Its production requires significantly less water and land, and it generates fewer greenhouse gas emissions compared to animal agriculture.