Oat Milk Nutrition Facts

Calories, Carbs and Health Benefits of Oat Milk

glass of oat milk

Verywell / Alexandra Shytsman

As more people switch to non-dairy and plant-based diets, manufacturers have seized this opportunity to create lactose-free alternative milk products. Populating grocery store shelves across the world, oat milk is one such popular substitute you’ll find for non-dairy milk drinkers.

Cheaper to make than almond milk and environmentally friendly, oat milk contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag.

Oat milk is dairy-free, nearly devoid of saturated fats, has more protein than most nut-based milk options, adds fiber to your diet, and offers a hefty dose of B vitamins and vital minerals. 

Oat Milk Nutrition Facts

Oat milk nutrition facts for 1 cup include 120 calories, 5g of fat, 101mg of sodium, 16g of carbs, 1.9g of fiber, 7g of sugar, and 3g of protein. You'll also get 27% of your daily calcium, 50% of your daily vitamin B12, and 46% of your your daily B2. The nutritional information below is for one serving (one cup) of oat milk, is provided by the USDA.

  • Calories: 120
  • Fat: 5g
  • Sodium: 101mg
  • Carbohydrates: 16g
  • Fiber: 1.9g
  • Sugars: 7g
  • Protein: 3g
  • Calcium: 350.4mg
  • Vitamin B12: 1.2mcg
  • Vitamin B2: 0.6mg


According to the United States Department of Agriculture (USDA), the number of carbs in a cup of oat milk is 16, which is higher than other milk products. However, the carbs come from fiber rather than fat. Because oat milk gets made from steel-cut or whole oats, you’ll find more fiber per serving than cow’s milk (which offers no fiber), and almond and soy that contains only one gram of fiber per serving.


Oat milk contains no fatty acids, no total saturated fat and no total trans fats. The milk does have 5 grams of total lipid fats.


Compared to cow’s and soy milk, oat milk does have less protein with only 3 grams per serving. But compared to other milk substitutes, such as almond and rice, oat milk offers more protein per serving. This is especially helpful for anyone following a vegan or dairy-free diet where lean meats and protein-rich low fat dairy products are off limits.

Vitamins and Minerals

Oat milk contains thiamin and folate, both B vitamins important for energy production. The product also has necessary minerals, including copper, zinc, manganese, magnesium and trace amounts of vitamins and minerals such as vitamin D, vitamin A IU, riboflavin and potassium. Most commercial oat milk, not made at home, is also fortified with vitamins A, D, B12 and B2. 


One serving of oat milk — which comes to about 1 cup — provides approximately 120 calories.

Health Benefits

Alternative to Dairy Milk

Dairy allergies are common. According to the American College of Allergy, Asthma & Immunology (ACAAI), between 2 to 3% of children younger than three years old are allergic to milk. The majority, 80%, outgrow the allergy, but the remaining 20% still deal with the allergy well into adulthood. This makes needing dairy alternatives necessary for thousands of people. 

As an alternative to dairy milk for anyone allergic to dairy, lactose intolerant or following a vegan/dairy-free diet, oat milk offers some of the same health benefits you'll get from cow's milk, such as protein to build and repair tissues and keep your hair and nails looking healthy, calcium for strong bones and macronutrients like folate to make red and white blood cells in the bone marrow. 

Lowers Cholesterol

A 2019 scientific review published in the journal Frontiers in Nutrition determined that consuming oats and oat products has a powerful effect in lowering total and LDL cholesterol levels. The researchers found significant scientific agreement to support a relationship between oat beta-glucans and blood cholesterol levels, showing that the addition of oats to the diet can help lower risk of cardiovascular disease.

Combats Cancer

According to a review of plant-based milk alternatives published in the Journal of Food Science and Technology, oat milk may contain anti-cancer properties and offers high nutritive value.

Regulates Bowel Movements

Because many of the carbs in oat milk come from fiber, it's also higher in fiber than regular milk. For anyone looking to regulate their bowel movements and decrease their chances of constipation, fiber can help because the nutrient absorbs water. According to the American Journal of Lifestyle Medicine, only 5% of the population meets fiber recommendations, making oat milk a nutritious option.


According to the American Society for Nutrition, the world is more mindful of environmental impacts from farming than at any previous time in modern history. Spending on alternative milks has risen and the consumption of milk has dropped, not only for the benefits and taste, but because of environmental concerns.

In greenhouse gases from more than 10,000 farms throughout the world that produce cow and alternative milk, dairy milk uses nine times more land to make one liter of milk than a liter of rice, soy, almond or oat milk. 


Oat milk is actually a beneficial alternative to those who are lactose intolerant or suffer from any other type of dairy allergy, or for those who have a nut allergy and can't drink almond milk.

However, you should be careful of your intake if you have celiac's disease or any type of wheat allergy/sensitivity. You can still drink oat milk, but you need to read the label. You should make sure the product contains "gluten-free wheat."

Yes, oats are gluten free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction. 

Adverse Effects

Because oat milk can contain acidity-regulating phosphates, which are a common additive in processed foods and linked to kidney disease, you may want to watch your oat milk intake if you're prone to kidney stones. If you eat a heavy dose of processed foods, you might want to stick to another non-dairy alternative milk to limit your phosphate consumption. 


Many brands have created their own oat milk, available at groceries and health food stores. Additionally, oat milk may come in multiple flavors including vanilla and chocolate.

When It’s Best

Oat milk is available year-round in the grocery store.

Storage and Food Safety

Once opened, place store-bought oat milk in the refrigerator, and it will last 7 to 10 days.

How to Prepare

You can make your own oat milk. You simply use rolled or steel-cut oat with water and blend them together. Then strain. 

Place the oats in a large bowl and cover them with water and soak them for at least four hours. The next day, you can drain, rinse, blend them in cold water, strain and whisk.

7 Sources
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.
  1. USDA FoodData Central. The Original Oat-Milk.

  2. Milk & Dairy. American College of Allergy, Asthma & Immunology.

  3. Joyce SA, Kamil A, Fleige L, Gahan CGM. The cholesterol-lowering effect of oats and oat beta glucan: modes of action and potential role of bile acids and the microbiome. Front Nutr. 2019;0. doi:10.3389/fnut.2019.00171

  4. Sethi S, Tyagi SK, Anurag RK. Plant-based milk alternatives an emerging segment of functional beverages: a review. J Food Sci Technol. 2016;53(9):3408-3423. doi:10.1007/s13197-016-2328-3

  5. Quagliani D, Felt-Gunderson P. Closing america’s fiber intake gap. Am J Lifestyle Med. 2016;11(1):80-85. doi:10.1177/1559827615588079

  6. Going nuts about milk? Here’s what you need to know about plant-based milk alternatives. American Society for Nutrition.

  7. Nadkarni GN, Uribarri J. Phosphorus and the kidney: what is known and what is needed?. Adv Nutr. 2014;5(1):98-103. doi:10.3945/an.113.004655

Additional Reading
  • American College of Allergy, Asthma & Immunology. Milk & Dairy Allergy. March 21, 2019.

  • American Society of Nutrition. Going Nuts About Milk? Here’s What You Need to Know About Plant-Based Milk Alternatives. January 25, 2019

  • Cohen H. Oat Milk: What to Know About This Dairy-Free Alt-Milk. U.S. News & World Report. August 9, 2018.

  • Nice M. Oat Milk. BBC Good Food. June 2019.

  • Onning G, Wallmark A, Persson M, et al. Consumption of Oat Milk for 5 Weeks Lowers Serum Cholesterol and LDL Cholesterol in Free-Living Men with Moderate Hypercholesterolemia. Ann Nutr Metab. 1999; 43(5):301-309. doi: 10.1159/000012798

  • Othman RA, Moghadasian MH, Jones PJ. Cholesterol-Lowering Effects of Oat β-Glucan. 2011. June:69(6)299-309. doi: 10.1111/j.1753-4887.2011.00401.x.

  • Parrish, CR. Moo-oeve Over Cow's milk: The Rise of Plant-Based Dairy Alternatives

  • Quagliani D and Felt-Gunderson P. Closing America’s Fiber Intake Gap. Am J Lifestyle Med. 2017. Jan-Feb;11(1):80-85. doi: 10.1177/1559827615588079

  • Sethi S, Tyagi SK, and Anurag RK. Plant-Based Milk Alternatives an Emerging Segment of Functional Beverages: a Review. J Food Sci Technol. 2016. September. 53(9):3408-3423.

  • The Today Show. Is Oat Milk the New Almond Milk? All About This Trendy Non-Dairy 'Mylk'. June 8, 2018.

  • United States Department of Agriculture Agricultural Research Service. Full Report (All Nutrients): 45214542, OAT NON-DAIRY BEVERAGE, UPC: 00052603965712’

By Jennifer Purdie, M.Ed, CPT
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."