Which Oat Milk Has the Least Sugar? A Guide to Unsweetened Options

December 20, 2025 •

4 min read

Despite a healthy reputation, some oat milks contain as much sugar as soda due to enzymatic processing. For those monitoring their intake, finding out which oat milk has the least sugar is essential to avoid hidden sweeteners and make a truly healthy choice.

Quick Summary

This guide compares unsweetened oat milks from leading brands, analyzing total and added sugar content to help you select a truly low-sugar, healthy option for your diet.

Key Points

Zero Sugar Options: For the absolute lowest sugar, choose products explicitly labeled 'Zero Sugar,' such as those from Califia Farms, Chobani, and Oatly.
Check 'Total Sugar': Even 'unsweetened' oat milks can contain naturally occurring sugars from the enzymatic process that breaks down starches.
Look for Simple Ingredients: Minimalist brands like Willa's and Elmhurst offer very low sugar content (around 1g per cup) with fewer additives.
Beware of Flavored Varieties: Any flavored oat milk, such as vanilla or chocolate, will almost certainly have a higher sugar content, even if marketed as 'low sugar'.
Make Your Own: Creating homemade oat milk from rolled oats and water gives you complete control over the ingredients and guarantees zero added sugar.
Additives Vary by Brand: Some brands use thickeners like gums and oils for a creamier texture. Health-conscious buyers may prefer brands with simpler ingredient lists.

Understanding Sugar in Oat Milk

Before diving into specific brands, it's crucial to understand how sugar appears in oat milk. The sweetness in oat milk can come from two main sources: added sweeteners and naturally occurring sugars. The latter is a result of the manufacturing process.

The Enzymatic Process and Natural Sugars

Many commercial oat milk brands use an enzymatic process to break down the starches in the oats. This process, which creates a naturally sweeter taste and smoother texture, also increases the total sugar content. In many cases, a product labeled 'unsweetened' may still contain several grams of naturally derived sugar, which is a consideration for those focused on strict sugar reduction. Some brands, like Chobani, explicitly market 'Zero Sugar' versions, meaning they have processed the milk to contain no added sugars and have also eliminated the residual natural sugar from processing.

Comparison of Low-Sugar Oat Milk Brands

Here is a comparison of some popular oat milks and their sugar content per one-cup (8 fl oz) serving, based on product information and nutritional analysis.


Brand	Product	Total Sugar (per cup)	Added Sugar (per cup)
Califia Farms	Zero Sugar Oatmilk	0g	0g
Chobani	Oat Zero Sugar Plain	0g	0g
Oatly	Oat Drink No Sugars	0g	0g
Willa's	Organic Unsweetened Original	1g	0g
Elmhurst	Unsweetened Milked Oats	1g	0g
Planet Oat	Unsweetened Original	4g	0g
Mooala	Organic Coconut Oatmilk	0g	0g

Analysis of the Lowest Sugar Options

As the table shows, several brands offer zero-sugar options. Califia Farms, Chobani, and Oatly all have products with 0 grams of sugar per serving. Mooala's Organic Coconut Oatmilk also falls into this category, offering a sugar-free profile with a coconut hint. Willa's and Elmhurst are very close contenders with just 1 gram of natural sugar from the whole oats.

Brands like Planet Oat Unsweetened contain a slightly higher amount of natural sugar due to the processing method, but still contain no added sugar. When making a selection, be sure to differentiate between 'unsweetened' and 'zero sugar' as they can represent different total sugar counts. For instance, an unsweetened vanilla oat milk might still contain some sugar, as flavorings often increase the sugar content.

How to Choose Your Oat Milk

Read the Label: The first step is always to check the nutritional information. Pay close attention to the Total Sugars line, and look for Added Sugars underneath it. This will give you the clearest picture of the sugar content. Phrases like 'unsweetened' or 'no added sugar' are helpful but do not guarantee zero total sugar.
Look for 'Zero Sugar': If your primary goal is to consume the least amount of sugar, target products explicitly labeled as 'Zero Sugar,' like those from Califia Farms, Chobani, Oatly, or Mooala. These are specifically formulated to have no sugar from any source.
Consider Ingredients: For those who prefer a clean, minimal ingredient list, brands like Elmhurst and Willa's are excellent choices. Elmhurst's Unsweetened Milked Oats, for example, is made with just filtered water, oats, and salt.
DIY Oat Milk: For absolute control over ingredients and sugar, you can make your own oat milk at home with just rolled oats, water, and a pinch of salt. This guarantees no added sugars or unnecessary additives. The key is to avoid over-blending to prevent a slimy texture.
Usage Matters: The best oat milk for your coffee might not be the best for your cereal. Barista blends, for instance, are designed to foam well for lattes and might have a different composition than a standard unsweetened product. Minor Figures Barista Oat, for example, is excellent for coffee but has a unique taste profile.

Common Oat Milk Additives

Beyond sugar, some oat milks contain additives to enhance texture, stability, or nutrient profile. While generally safe, some individuals prefer to avoid them. Common additives include:

Dipotassium Phosphate: A stabilizer used to prevent separation. While safe in small amounts, large quantities could be a concern for those with kidney issues.
Gellan Gum: A thickening and gelling agent derived from bacterial fermentation, often used for creamy texture.
Oils (like rapeseed or sunflower): Added for a richer, creamier mouthfeel.

For those seeking minimal additives, brands focusing on simple, whole-food ingredients are preferable.

The Verdict

Ultimately, which oat milk has the least sugar depends on what you are looking for. If zero total sugar is your priority, look for brands with explicit 'Zero Sugar' claims, like Califia Farms, Chobani, Oatly, and Mooala. For a clean, simple product with minimal natural sugar, Elmhurst Unsweetened and Willa's Unsweetened are top contenders. Always review the nutritional label to confirm total and added sugar content before purchasing. For the ultimate control, making your own oat milk is the most certain way to guarantee minimal sugar content.

Learn more about different brands and their nutritional information in this Healthline oat milk review.

Frequently Asked Questions

Not always. While unsweetened oat milk has no added sugar, the manufacturing process uses enzymes that break down oat starches into natural sugars. This can result in several grams of sugar per serving, so you must check the nutritional label for the total sugar count.

The term 'unsweetened' only guarantees that no sugars were added during processing. 'Zero sugar' typically means the product has been specially processed to remove or minimize both added and naturally occurring sugars, resulting in 0g of sugar per serving.

The starches in oats are naturally sweet, and the enzymatic process used by many manufacturers breaks these starches down into simpler sugars, enhancing the oat milk's sweet flavor and creamy texture.

Brands like Califia Farms Zero Sugar, Chobani Oat Zero Sugar Plain, and Oatly Oat Drink No Sugars offer options with 0 grams of total sugar per serving. Mooala's Organic Coconut Oatmilk is another excellent zero-sugar option.

It depends on the brand. Some barista blends are specifically formulated to have a balanced sweetness to complement coffee, and may contain added sugar. However, zero-sugar barista blends also exist, so checking the label is essential.

Yes, making homemade oat milk is the best way to ensure no added sugar. You control all the ingredients and can be certain of the sugar content. The natural sweetness will vary based on the oats you use.

Consider the ingredients list for unnecessary additives like gums and oils if you prefer a 'cleaner' product. Also, check for fortified vitamins (like D and B12) if you rely on plant milk for these nutrients.