Oat Milk

Oat milk is a plant-based milk alternative made by blending oats with water and then straining the mixture. It typically contains just oats and water, though commercial versions often add oils, salts, and vitamins for texture and nutrition. Originating in Sweden, it has become a globally popular dairy-free option.

🍳 View the full Oat Milk recipe →

🍽️ Nutrition at a glance

Oat milk is moderate in carbohydrates and low in fat and protein, providing a good source of fiber and often fortified with vitamins like B12 and D. A typical unsweetened cup (about 240ml) contains roughly 120 calories.

Nutrition breakdown

Calories	120 kcal
Protein	3 g
Carbs	16 g
Fat	5 g
Fiber	2 g
Sugar	7 g
Sodium	100 mg
Calcium	350 mg
Vitamin D	3.6 mcg
Vitamin B12	1.2 mcg
Vitamin A	90 mcg
Riboflavin (B2)	0.6 mg
Phosphorus	100 mg
Iodine	15 mcg
Potassium	130 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, oat milk has surged in popularity as a sustainable and allergy-friendly alternative to dairy, particularly in coffee shops for its creamy frothing ability. Nutritionally, it stands out for its beta-glucan fiber, which supports heart health and digestion.