The Best Oat Milks of 2022, According to a Dietitian

The Elmhurst 1925 Unsweetened Oat Milk is our dietitian's top pick

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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.

Reviewed & Approved

The Elmhurst 1925 Unsweetened Oat Milk is our overall pick because it has a rich, creamy texture, minimal ingredient list, and is shelf-stable. The Silk Oat Yeah Plain Oatmilk is also a great option if you're shopping on a budget.

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 milks 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 its 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.

Here are the best oat milks on the market, according to a dietitian.

In This Article

Best Overall: Elmhurst 1925 Unsweetened Oat Milk

4.8
Elmhurst 1925 Unsweetened Oat Milk

Courtesy of Amazon

Pros
  • Three ingredients

  • No added gums of emulsifiers

Cons
  • Expensive

Who else recommends it? Women's Health also picked Elmhurst Unsweetened Oat Milk.

What do buyers say? 86% of 1,100+ Amazon reviewers rated this product 4 stars or above.

Elmhurst Unsweetened Oat Milk tops our list 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 one-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.

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

Stock Your Pantry

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

Best Organic : MALK Oat MALK

Pros
  • Three ingredients

  • Organic

  • No added gums or emulsifiers

Cons
  • Expensive

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 one-cup serving of Oat MALK contains 90 calories, 17 grams of carbohydrates, 2 grams of fiber, 1.5 grams of fat, 3 grams of protein, and 6 gram 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.

Serving size: 8 ounces | Calories per serving: 90 | Sugar: 6 gram | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: No | Additives: No

Best Budget: Silk Oat Yeah Plain Oatmilk

Silk Oat Yeah! Plain Oat Milk

Courtesy of Giant

Pros
  • Inexpensive

  • Fortified with vitamins and minerals

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 one-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.

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

Best Tasting: OATLY! Oat Drink Organic

OATLY! Original OatMilk

 Courtesy of Amazon

 

Pros
  • Creamy taste and texture

  • Fortified with vitamins and minerals

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.

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

Best for Coffee: Chobani Oat Plain Extra Creamy

Chobani Oat Plain Extra Creamy

Courtesy of Giant

Pros
  • Creamy taste and texture

  • Fortified with vitamins and minerals

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, <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. Since it’s fortified, this oat milk is an excellent source of calcium and 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.

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

Best for Lattes: Califia Farms Oat Barista Blend Milk

Califia Farms Oat Barista Blend Milk

Courtesy of Amazon

Pros
  • Froths well

  • No added stabilizers or gums

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.

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.

Best Chocolate: RISE Brewing Organic Oat Milk Chocolate

Pros
  • USDA Organic and non-GMO

  • No added gums or stabilizers

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.

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

Best Low-Sugar : Chobani Oat Zero Sugar Oat Drink

Chobani Zero Sugar Oat Drink

Courtesy of Fresh Direct

Pros
  • Contains zero grams of sugar

  • Froths well

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.

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

Best Vanilla : Planet Oat Oat Milk Vanilla

planet oat milk

Courtesy of Walmart

Pros
  • Delicious, not too sweet vanilla flavor

  • Fortified with vitamins and minerals

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 one 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).

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

Final Verdict

For a minimally processed oat milk that’s close to homemade, we favor Elmhurst Unsweetened Milked Oats (view at Amazon). With just three simple ingredients, this versatile oat milk can be added to coffee, baked goods, or cereal.

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.

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Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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