Which Oat Milk Has Less Sugar? A Low-Sugar Brand Comparison

November 29, 2025 •

3 min read

Recent studies show that oat milk consumption has surged in recent years, making it a popular dairy alternative. However, not all oat milks are created equal, especially when it comes to sugar content. Choosing which oat milk has less sugar is key for those mindful of their health, diet, or blood sugar levels.

Quick Summary

This article provides a detailed comparison of popular oat milk brands, identifying the best low-sugar and unsweetened options. It breaks down how to read nutrition labels and explains how oats naturally produce sugar during processing. Key takeaways include brands like Chobani Zero Sugar and Elmhurst Unsweetened, which offer minimal sugar content, ideal for a health-conscious lifestyle.

Key Points

Check for "Unsweetened" or "Zero Sugar": Always look for these specific labels, as "Original" can still contain significant sugar.
Read the nutrition label carefully: Pay attention to both "Total Sugars" and the crucial "Includes Added Sugars" line to understand the source of the sweetness.
Choose simple ingredients: Brands like Elmhurst and Willa's with short, clean ingredient lists often have less sugar and fewer additives.
Natural sugars occur during processing: All oat milk contains some natural sugars from the enzymatic breakdown of oats, but unsweetened versions have no extra sweeteners.
Brands with lowest sugar options: Chobani Zero Sugar and Planet Oat Unsweetened are top contenders for the lowest sugar content.
Consider making homemade oat milk: For ultimate control over sugar and additives, you can make your own oat milk at home.

Understanding Sugar in Oat Milk

Before diving into specific brands, it's crucial to understand why oat milk contains sugar in the first place. Oats are rich in carbohydrates and starches. During the manufacturing process, enzymes are added to break down these starches into simple sugars, a process known as hydrolysis. This is why even unflavored, unsweetened oat milks have some naturally occurring sugar. Some manufacturers also add extra sweeteners for taste, particularly in flavored varieties. Reading the ingredient list and nutrition label carefully is the most reliable way to know what you're buying.

Key factors influencing sugar content

Added Sugars vs. Naturally Occurring: Always check the 'Includes Added Sugars' line on the nutrition label. This distinguishes between sugars from the hydrolysis process and those added for flavor.
Enzyme Levels: The amount of enzymes used in processing can impact the final sugar content. Some brands, like Oatly's 'No Sugars' version in certain markets, limit this process.
Flavorings: Flavored oat milks, such as vanilla or chocolate, almost always contain significantly more added sugar than their plain or unsweetened counterparts.
Ingredient Simplicity: Milks with minimal, simple ingredients (oats, water, salt) are less likely to have hidden sugars or additives.

Low-Sugar Oat Milk Brands Comparison

When seeking which oat milk has less sugar, certain brands stand out for their commitment to low or zero-sugar formulations. Here is a comparison of some popular options, focusing on their unsweetened or zero-sugar varieties.


Brand	Product	Sugar per 8oz (240ml)	Added Sugar	Key Features	Citations
Chobani	Zero Sugar Plain	0g	0g	Zero sugar, made from whole grain oats, gluten-free.
Elmhurst	Unsweetened Milked Oats	1g	0g	Simple ingredients (oats, water, salt), no gums or thickeners.
Oatly	'No Sugars' Drink	0g per 100ml (UK)	0g per 100ml (UK)	Specially processed to reduce sugar conversion, availability varies.
Planet Oat	Unsweetened Original	0g	0g	No added sugar or oils, gluten-free, fortified with vitamins.
Willa's	Unsweetened Original	0g	0g	Made from whole grain oats, organic, no oils or gums.

How to make the best low-sugar choice for your needs

Zero vs. Minimal: If your goal is truly zero sugar, Chobani Zero Sugar or Planet Oat Unsweetened are the top contenders. For minimal but not zero, Elmhurst Unsweetened is an excellent, clean-ingredient choice.
Regional Availability: Check for Oatly's specific 'No Sugars' version, as its availability may differ by country.
Taste Profile: Consider your preference for taste and texture. Some minimally processed milks can be thinner or have a different flavor profile than richer, barista-style blends.

Practical Tips for Reducing Sugar Intake

DIY Oat Milk: Making your own oat milk at home gives you complete control over the ingredients and sugar content. This is ideal for those seeking the most minimal option possible.
Read the Small Print: Look beyond the front of the packaging. Phrases like 'Original' can sometimes imply sweetness, while 'Unsweetened' is the clearer choice.
Use Moderately: Even with low-sugar options, be mindful of serving sizes. A large latte can add up, so consider how much oat milk you're using throughout the day.

Conclusion

While all oat milk contains some natural sugar due to the manufacturing process, many brands offer unsweetened or zero-sugar options that are significantly lower in total sugar than their conventional counterparts. When looking for which oat milk has less sugar, check the nutrition label for the 'Added Sugars' line and opt for unsweetened varieties. Brands like Chobani Zero Sugar, Elmhurst Unsweetened, and Planet Oat Unsweetened are reliable choices for reducing sugar intake without sacrificing a creamy, plant-based milk alternative. Understanding how sugar is created in the production process and knowing which brands prioritize simplicity will empower you to make the healthiest decision for your dietary needs. For a list of healthy food choices to supplement your diet, check out the recommendations from the American Heart Association.

Frequently Asked Questions

Yes, unsweetened oat milk still contains some naturally occurring sugar. During production, enzymes break down oat starches into simple sugars. However, unsweetened versions have no additional sugars or sweeteners added beyond this natural process.

Oat milk is naturally higher in carbohydrates and starches than milks like almond or soy, which contain less and are not processed in the same way. The enzymatic breakdown of these starches during production creates more simple sugars in the final product.

Not necessarily. The sugar content can vary significantly by brand and flavor. Choosing unsweetened options and moderating serving size can make it a healthy alternative. Oat milk also offers fiber and vitamins.

Based on current information, brands like Chobani Zero Sugar Plain and Planet Oat Unsweetened Original are among the lowest, reporting 0g of total and added sugar per serving.

Not always, but some can. Barista blends are formulated for foaming and often have a higher fat content, but their sugar level depends on whether they are the original or unsweetened variety. Always check the label.

Yes, absolutely. Brands like Chobani and Oatly offer low-sugar options that are suitable for coffee and can be used in most baking recipes. The flavor may be less sweet, so adjust recipes as needed.

The nutrition facts panel on the product packaging will list "Includes Added Sugars" below the "Total Sugars" line. This helps differentiate between the sugar naturally produced from the oats and any extra sweeteners the company has added.