What are the potential downsides to oat milk?

Oat milk is lower in protein, usually containing around 1 to 3 grams of protein per serving, compared to the 6 and 8 grams of protein per serving found in regular milk and soy milk. Oat milk is also slightly higher in carbohydrates compared to other non-dairy milk, which should be considered for those that need to monitor their carbohydrate intake, such as those with diabetes. Unsweetened oat milk has about 14 grams of carbohydrates per serving, compared to about 4 grams in unsweetened almond milk. While oats are naturally gluten-free, they’re often processed in facilities that also handle gluten-containing grains like wheat. If you have celiac disease or gluten intolerance, it’s important to buy oat milk that is certified gluten-free to avoid gluten contamination .

How can I make oat milk at home?

Oat milk is easy to make at home if you have a blender and fine mesh strainer. Just blend one cup of oats with four cups of cold water together until smooth and creamy, about 30 seconds. Then, strain out the remaining oat sediment once or twice to get a creamy consistency. If you want to add sweetness to homemade oat milk, try blending it with Medjool dates, maple syrup , or honey. Add extra flavor with vanilla or almond extract or your favorite warming spices—from cinnamon and ginger to cardamom.

Is oat milk gluten-free?

Oats are naturally gluten-free, however, oats can be susceptible to cross-contamination with gluten-containing products. Those with celiac disease or those that are very sensitive to gluten should look for products that are Certified Gluten-Free, meaning they have been tested for any cross-contamination of gluten and are therefore safe to eat for those with a gluten allergy.

What does oat milk taste like?

Oat milk has a mild flavor and a naturally sweeter taste and creamier texture compared to other milk alternatives like almond milk. The flavor of oat milk depends on if it contains added sugar, oils or flavorings like vanilla and chocolate.

Is oat milk better than almond milk?

From a nutritional perspective, oat milk and almond milk differ, but one is not necessarily better than the other. If comparing two unsweetened and unflavored varieties, oat milk is typically slightly higher in calories (usually about 90 calories per cup versus about 35 calories in almond milk); however, the calories of both will depend on other added ingredients like oils and sugar that create creamier and sweeter products. Oat milk is also typically higher in carbohydrates from the oats, usually containing about 15 grams of carbohydrates per serving compared 2 grams in almond milk. Oat milk also typically has a few more grams of protein and fiber. Each brand and variety of oat and almond milk differs, so be sure to check the ingredient list and nutrition facts to find one that best suits your nutritional needs. Ultimately, choosing between oat milk and almond milk is a personal preference that should be based on which one you enjoy most.

The 9 Best Oat Milks of 2023

Oat milk is a non-dairy milk alternative made from oats and water. Some products contain other ingredients to help stabilize the product and keep it tasting great, including gums, emulsifiers, salt, oils and sugar. Nutritionally speaking, each brand of oat milk will have a different nutrient profile based on whether it’s sweetened, unsweetened, fortified, or flavored. Typically, oat milk has less protein than other milk such as dairy milk and soy milk, and typically contains more carbohydrates than other plant-based milk varieties.

Nicole Bodin, MS, RD, says, "Oat milk is a good alternative to cow’s milk if you’re looking for a great-tasting, creamy, non-dairy milk. It does have more calories than other non-dairy milk like almond milk. But, it also contains beneficial nutrients like beta-glucan, a soluble fiber associated with heart health. To get the most health benefits from oat milk, buy a version with no added sugars and minimal additives."

Consider how you will use the oat milk to choose which variety is best. For example, flavored options are a good choice for drinking on their own or blended in smoothies, while products with added oil are typically creamier and best for steaming and frothing. We researched a variety of options, considering their nutritional value, flavor, and price. A registered dietitian from our Review Board reviewed this information to ensure accuracy surrounding potential downsides and how oat milk compares to other types of milk.

Here, the best oat milks:

Our Top Picks

Best Overall:

Elmhurst Unsweetened Oat Milk at Amazon

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Best Organic :

MALK Oat MALK at Amazon

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Best Budget:

Silk Oat Yeah Plain Oatmilk at Amazon

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Best Tasting:

Oatly Original Oat Milk at Amazon

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Best for Coffee:

Chobani Oat Plain Extra Creamy at Amazon

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Best for Lattes:

Califia Farms Oat Barista Blend at Amazon

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Best Chocolate:

RISE Brewing Organic Oat Milk Chocolate at Amazon

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Best Low-Sugar :

Chobani Oat Zero Sugar Oat Drink at Amazon

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Best Vanilla :

Planet Oat Oat Milk Vanilla at Amazon

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In This Article

Our Picks
How We Selected
What to Look For
FAQ

4.8

Amazon

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Pros

Three ingredients
No added gums or emulsifiers
No added sugar

Cons

More difficult to find in store

Elmhurst Unsweetened Oat Milk tops our list as its made with just three ingredients—filtered water, whole grain oats, and salt. Reviewers note that it also has a rich and creamy texture and tastes good.

A 1-cup serving of Elmhurst Unsweetened Oat Milk contains 100 calories, 17 grams of carbohydrates, 3 grams of fiber, 2 grams of fat, 3 grams of protein, and 1 gram of sugar. This oat milk also doesn’t have any added sugars, gums, or emulsifiers, and it's gluten-free, non-GMO, and vegan.

Elmhurst Oat Milk is shelf-stable until opened, so you can stock up on a few cartons to keep in your pantry. The brand also makes Chocolate Oat Milk and Sweetened Oat Milk, which have 4 grams of added sugar per serving.

Price at time of publication: $46 for 6 Pack, 32 FL Oz ($0.24/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 100 | Sugar: 1 gram | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes | Additives: No}

Amazon

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Pros

Three ingredients
Organic
No added gums or emulsifiers

Cons

More difficult to find in store

Similar to the Elmhurst Unsweetened Oat Milk, Oat MALK is made from just three ingredients—filtered water, organic gluten free oat flour, and Himalayan pink salt. MALK also offers vanilla and chocolate flavored oat milk.

A 1-cup serving of Oat MALK contains 90 calories, 18 grams of carbohydrates, 2 grams of fiber, 1.5 grams of fat, 3 grams of protein, and 6 grams of sugar. This oat milk also doesn’t have any added sugars, gums, or emulsifiers, and it's gluten-free, non-GMO, and USDA Organic.

Price at time of publication: $18 for 28 FL Oz ($0.56/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 90 | Sugar: 6 grams | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: No | Additives: No}

Target

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Pros

Inexpensive
Fortified with vitamins A, D, and B12
Good source of calcium

Cons

Contains emulsifiers and other additives

Milk alternatives like oat milk can cost significantly more money than regular dairy milk. The non-dairy brand Silk makes an affordable and delicious oat milk option that proves cost-effective thanks to its larger-than-average, 64-ounce size.

Silk’s Oat Yeah Plain Oat Milk has 90 calories, 14 grams of carbohydrates, 4 grams of added sugar, and 2 grams of protein per 1-cup serving. One of the ingredients is sunflower oil, making the total fat content 4 grams.

Silk's oat milk is fortified, so it’s also a good source of several micronutrients including calcium, riboflavin, and vitamins A, D, and B12. If you'd like to try their other options, Silk also makes Extra Creamy, Zero Added Sugar, and Vanilla oat milk.

Price at time of publication: $4 for 64 FL Oz ($0.06/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 90 | Sugar: 4 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

Amazon

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Pros

Creamy taste and texture
Fortified with vitamins A, D, and B12
Good source of calcium

Cons

Contains added oil

One of the first brands to call attention to oat milk, Oatly makes really delicious-tasting oat milk. Their original version is creamy and goes great with cereal and cookies, and in baking.

One cup of Oatly Oat Milk provides 120 calories, 16 grams of carbohydrates, 2 grams of fiber (1 gram of which is soluble fiber), and 3 grams of protein. It contains 5 grams of fat and a small amount of saturated fat (0.5 grams) from rapeseed oil, which gives it a creamier taste and texture. It's also fortified with vitamins and minerals, like calcium and vitamin D.

In addition to the original oat milk, Oatly also makes Chocolate Oat Milk, Barista Edition Oat Milk, low-fat oat milk, and oat milk ice cream and yogurt.

Price at time of publication: $6 for 64 FL Oz ($0.09/Fl Oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 120 | Sugar: 7 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

Instacart

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Pros

Creamy taste and texture
Fortified with vitamins A and D

Cons

Contains added oil and emulsifiers

You probably recognize Chobani for their popular Greek yogurt, but they also sell oat milk, and it does not disappoint. If you love to add thick and creamy half and half or creamer to your coffee, you will love Chobani’s Extra Creamy Plain Oat Milk.

One cup contains 140 calories, 13 grams of carbohydrates, less than 1 gram of fiber, 7 grams of added sugars, and 2 grams of protein. The extra creaminess comes from rapeseed oil, making the total fat content 8 grams and 1 gram of saturated fat. This oat milk is also fortified with vitamins A and D.

It is a gluten-free product with no preservatives or artificial flavors and non-GMO. For something even creamier, Chobani also offers Oat Milk Coffee Creamer.

Price at time of publication: $63 for 12 Pack, 32 FL Oz ($0.16/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 140 | Sugar: 7 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

Amazon

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Pros

Froths well
No added stabilizers or gums
Contains some calcium

Cons

Contains added oil

If you enjoy adding oat milk lattes to your morning, you'll need oat milk that heats and froths well like regular dairy milk. Many alternative milk brands make “barista blends” just for this purpose, and Califia Farms has an excellent oat version.

Made specifically for making your favorite lattes, this oat milk whips up frothy and adds full-bodied flavor to your morning beverages. One cup has 130 calories, 14 grams of carbohydrates, 2 grams of fiber, 3 grams of added sugars, and 1 gram of protein. This oat milk contains 7 grams of fat per serving from sunflower oil, which helps to create a creamy froth when steamed.

This oat milk has no stabilizers or gums, is gluten- and carrageenan-free, and is non-GMO. The 32-ounce carton is shelf-stable until opened, so you can always have a few cartons stocked in your pantry for when the latte mood strikes.

Price at time of publication: $26 for 6 Pack, 32 FL Oz ($0.13/Fl Oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 130 | Sugar: 3 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

Stock Your Pantry

Note: The Amazon listing is for a six pack of 32-ounce cartons.

Amazon

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Pros

USDA Organic and non-GMO
No added gums or stabilizers
Creamy texture

Cons

Higher in added sugar

RISE Brewing Co, chocolate oat milk has a rich, not-too-sweet flavor, perfect for when you’re craving a chocolatey treat. It is made from a few simple ingredients including water, oats, cane sugar, sea salt, sunflower oil and cocoa powder.

One cup of this dark chocolate oat milk has 160 calories, 7 grams of fat, 24 grams of carbohydrates, <1 gram of fiber, 1 grams of protein and 13 grams of sugar. This product is gluten-free and USDA Organic and non-GMO.

This chocolate oat milk can be warmed for a hot chocolate or sipped on as a cold beverage over ice. In addition to drinking it straight or adding it to your favorite caffeinated drink, you can also use it as a baking ingredient for chocolate treats like brownies.

Price at time of publication: $30 for 6 Pack, 32 FL Oz ($0.16/Fl Oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 160 | Sugar: 13 grams | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: No | Additives: No}

Instacart

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Pros

Contains zero grams of sugar
Froths well
Fortified with vitamins A and D

Cons

Contains added oil and gums

Chobani makes such good oat milk, we had to include two of their products. If you are looking for a low-sugar oat milk, the Chobani Zero Sugar Oat Milk is top of the list. It has a pleasant, creamy consistency and heats up and froths well for coffees and lattes.

This Chobani Oat Milk is less concentrated and therefore has fewer calories than the extra creamy variety, at 80 calories per cup. It also has 9 grams of carbohydrates, 5 grams of fat, and 1 gram of protein per cup. It also comes in a Zero Sugar Vanilla flavor.

Price at time of publication: $7 for 52 FL Oz ($0.13/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 90 | Sugar: 0 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

Amazon

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Pros

Delicious, not too sweet vanilla flavor
Fortified with vitamins A, D and B12
Good source of calcium

Cons

Contains gums and stabilizers

Plant Oat's vanilla oat milk has a delicious vanilla flavor, perfect for blending into smoothies, added to oatmeal or sipped on its own. It has a creamy texture and subtle vanilla flavor with a touch of sweetness that isn't overpowering.

A 1-cup serving provides 90 calories, 2 grams of protein and 4 grams of sugar and is also gluten-free and Certified non-GMO. It is fortified with vitamins and minerals containing 350 milligrams of calcium (25% daily value), 4 micrograms of vitamin D (20% daily value), and 180 micrograms of vitamin A (20% daily value).

Price at time of publication: $4 for 52 FL Oz ($0.07/fl oz)

^{Key specs:
Serving size: 8 ounces | Calories per serving: 90 | Sugar: 4 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes}

How We Selected

When choosing the best oat milk, we looked at a variety of brands and chose products with minimal sugar, and considered quality, taste, price, and convenience.

To help come up with this list, we consulted with expert Nicole Bodin, MS, RD.

What to Look For in an Oat Milk

Gums and Emulsifiers

Many plant-based milk varieties, including oat milk, contain gums and emulsifiers as ingredients. These are added to plant-based milk to make the texture thicker and creamier.

Examples of gums and emulsifiers you may see on the ingredients list are guar gum, xanthan gum, soy lecithin, and carrageenan, which are all regulated and deemed safe by the FDA. Most gums are naturally derived from complex carbohydrates, like legumes, trees, seaweed, and other plants. Other emulsifiers are synthetically made in laboratories.

Some of these additives may provide health benefits, including guar gum and xanthan gum because they are a source of soluble fiber. This type of fiber helps regulate bowel movements and can help lower blood cholesterol and sugar due to its binding effect.However, in excess, some gums can cause gastrointestinal side effects including gas, bloating, and diarrhea, depending on the type, amount consumed, and sensitivity of the individual.

Other additives, including carrageenan and some synthetically made emulsifiers, may contribute to gastrointestinal inflammation when consumed in excess; however, more research is needed.

Added Sugar

Oat milk sometimes has a significant amount of added sugar. Too much added sugar in the diet can have negative health side effects, and current recommendations say to limit added sugar to no more than 10 percent of your daily caloric intake, or less than 30 grams per day for men and less than 25 grams for women.

To avoid intaking too much sugar from oat milk, especially if it's used as an everyday drink, aim for unsweetened and unflavored varieties. The sweetened oat milks are best if you’re just using a splash of oat milk in your coffee or enjoying the occasional treat.

Frequently Asked Questions

What are the potential downsides to oat milk?

Oat milk is lower in protein, usually containing around 1 to 3 grams of protein per serving, compared to the 6 and 8 grams of protein per serving found in regular milk and soy milk.
Oat milk is also slightly higher in carbohydrates compared to other non-dairy milk, which should be considered for those that need to monitor their carbohydrate intake, such as those with diabetes. Unsweetened oat milk has about 14 grams of carbohydrates per serving, compared to about 4 grams in unsweetened almond milk.
While oats are naturally gluten-free, they’re often processed in facilities that also handle gluten-containing grains like wheat. If you have celiac disease or gluten intolerance, it’s important to buy oat milk that is certified gluten-free to avoid gluten contamination.
How can I make oat milk at home?

Oat milk is easy to make at home if you have a blender and fine mesh strainer. Just blend one cup of oats with four cups of cold water together until smooth and creamy, about 30 seconds. Then, strain out the remaining oat sediment once or twice to get a creamy consistency.
If you want to add sweetness to homemade oat milk, try blending it with Medjool dates, maple syrup, or honey. Add extra flavor with vanilla or almond extract or your favorite warming spices—from cinnamon and ginger to cardamom.
Is oat milk gluten-free?

Oats are naturally gluten-free, however, oats can be susceptible to cross-contamination with gluten-containing products. Those with celiac disease or those that are very sensitive to gluten should look for products that are Certified Gluten-Free, meaning they have been tested for any cross-contamination of gluten and are therefore safe to eat for those with a gluten allergy.
What does oat milk taste like?

Oat milk has a mild flavor and a naturally sweeter taste and creamier texture compared to other milk alternatives like almond milk. The flavor of oat milk depends on if it contains added sugar, oils or flavorings like vanilla and chocolate.
Is oat milk better than almond milk?

From a nutritional perspective, oat milk and almond milk differ, but one is not necessarily better than the other. If comparing two unsweetened and unflavored varieties, oat milk is typically slightly higher in calories (usually about 90 calories per cup versus about 35 calories in almond milk); however, the calories of both will depend on other added ingredients like oils and sugar that create creamier and sweeter products. Oat milk is also typically higher in carbohydrates from the oats, usually containing about 15 grams of carbohydrates per serving compared 2 grams in almond milk. Oat milk also typically has a few more grams of protein and fiber. Each brand and variety of oat and almond milk differs, so be sure to check the ingredient list and nutrition facts to find one that best suits your nutritional needs.
Ultimately, choosing between oat milk and almond milk is a personal preference that should be based on which one you enjoy most.