Oat milk
Common food
Photo: Wikipedia
Oat milk is a creamy, plant-based beverage made by blending oats with water and straining the mixture. It has a naturally mild, slightly sweet, oaty flavor and a smooth, velvety texture that's often compared to dairy milk. Nutritionally, it's a light option at just 45 kcal per 100g, with a small amount of plant-based protein and a balance of carbohydrates and fats.
Calorie split: 6% protein · 48% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love oat milk for its uniquely creamy, barista-friendly texture that froths beautifully for lattes and its gentle, comforting flavor that doesn't overpower coffee or cereal. It's become a cultural staple in modern coffee shops and a go-to for home cooks seeking a versatile, allergen-friendly dairy alternative.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its relatively high carbohydrate content (5.37g per 100g) compared to other plant milks, which can cause faster blood-sugar spikes, especially in unsweetened varieties. To counteract this, always pair it with a source of protein or healthy fat (like nuts or seeds) and choose brands with no added sugars. Some people may also find its texture overly slimy if homemade; using a high-speed blender and a fine-mesh strainer can help achieve a smoother result.
Key benefits
- Naturally free of cholesterol and lactose
- Source of soluble fiber (beta-glucan) which may support heart health
- Often fortified with calcium and vitamin D in commercial versions
- A popular, creamy alternative for those with nut or soy allergies
- Its neutral flavor profile makes it highly versatile in both sweet and savory recipes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern commercial oat milk boom was kickstarted by a Swedish food scientist in the 1990s who wanted to create a sustainable, dairy-free milk from a locally abundant grain.
Full nutrition (USDA data · scales with serving)
| Water | 91.3 g |
| Energy | 45.0 kcal |
| Protein | 0.66 g |
| Total lipid (fat) | 2.3 g |
| Carbohydrate, by difference | 5.4 g |
| Fiber, total dietary | 0.50 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 155 mg |
| Iron, Fe | 0.21 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 20.0 mg |
| Potassium, K | 18.0 mg |
| Sodium, Na | 43.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.06 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 2.0 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.50 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.37 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 1.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.19 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.12 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.62 g |
| PUFA 18:2 | 0.47 g |
| PUFA 18:3 | 0.15 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Babyfood, cereal, oatmeal, with bananas, prepared with whole milk — USDA does not publish this profile for Oat milk.
| Tryptophan | 0.08 g |
| Threonine | 0.16 g |
| Isoleucine | 0.19 g |
| Leucine | 0.31 g |
| Lysine | 0.31 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.21 g |
| Valine | 0.23 g |
| Arginine | 0.12 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.29 g |
| Glutamic acid | 0.78 g |
| Glycine | 0.11 g |
| Proline | 0.37 g |
| Serine | 0.14 g |
FAQ
Is oat milk gluten-free?
Pure oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, leading to cross-contamination. For those with celiac disease or severe gluten sensitivity, it's crucial to choose oat milk made from certified gluten-free oats.
Can I make oat milk at home?
Yes, by blending 1 cup of rolled oats with 4 cups of cold water until smooth, then straining through a nut milk bag or fine cheesecloth. For a smoother, less slimy texture, use less blending time and avoid over-blending.
Why does my oat milk separate in my coffee?
This is a common reaction called 'curdling,' which happens when the acidic coffee interacts with the proteins in the oat milk. Using a barista-blend oat milk (which contains added oils and emulsifiers) or pouring the milk in first can help prevent this.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.45 kcal/g · 6% calories from protein · 0.5 g fiber · 2.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.