Oat milk: nutrition facts and health benefits (2022)

By Anna Gora


A complete guide to oat milk nutrition and how this plant-based drink stacks up against other milk alternatives

Oat milk: nutrition facts and health benefits (1)

Jump to:

(Video) Oat milk: nutrition facts and health benefits

  • Oat milk nutritional information
  • How long does oat milk last?
  • Health benefits
  • Oat milk vs almond milk
  • Is oat milk bad for you?

If you’re considering switching from dairy to plant-based milk, you may be wondering how oat milk compares in terms of nutrition. There are many reasons why you may consider the switch – lactose intolerance, milk allergy, environmental concerns, animal welfare and simple curiosity, to name just a few.

For many, picking the best milk alternative is a growing challenge. One look at the supermarket shelves will tell you that the range of available options is constantly expanding and more and more brands are offering plant-based products. According to Statista (opens in new tab), oat milk is the second most popular plant-based milk alternative in the US right now, right after almond milk.

But how nutritious is oat milk? And how does it compare to other plant-based alternatives? Keep reading to find out everything you need to know.

Oat milk: nutritional information

Nutrient/ 240mlAmount per serving (1 cup)% Daily Value
Dietary fiber1g4%
Calcium350 mg 25%
Phosphorus269 mg20%
Iron0.28 mg2%
Potassium389 mg8%
Riboflavin (vitamin B2)0.6 mg45%
Cobalamin (vitamin B12)1.2 µg50%

How long does oat milk last?

Just like dairy milk, oat milks can be divided into two categories: UHT (ultra-high temperature)/shelf-stable and fresh/refrigerated. The UHT drinks undergo extensive heat processing to increase their shelf-life, whereas the refrigerated ones don’t, making them less stable in room temperatures. As such, they come with different use-by dates and storage guidelines.

Shelf-stable oat milk typically has a shelf life of six to 12 months. The refrigerated ones tend to have a much shorter use-by date, usually a couple of weeks from when they were produced, and stay fresh for only about a week after being opened.

If stored in the fridge, UHT oat milk is safe to consume for about seven to 10 days after opening the carton or bottle.

Oat milk: nutrition facts and health benefits (2)

What are the health benefits of oat milk?

Many people start their day with a steaming bowl of oatmeal. Oats are the perfect breakfast food – filling, fairly inexpensive and easy to combine with other ingredients, such as bananas, apples and nuts. This kitchen staple also boasts many health benefits.

According to a comprehensive review published in the Foods journal (opens in new tab), regular oat consumption can contribute to lower cholesterol levels, improved blood sugar metabolism, a healthier immune system and a more balanced gut microbiome. It’s also been shown to reduce the risk of developing heart disease, dermatitis (skin inflammation), and some forms of cancer.

(Video) Oat Milk Benefits: A Healthy Alternative? | You Versus Food

  • Related: What is gut health and why is it important?

Oat milk: nutrition facts and health benefits (3)

These health-promoting properties can be credited to a range of important nutrients that this food contains. Oats are rich in complex carbohydrates, protein and dietary fiber, as well as many vitamins, minerals and biologically active compounds, such as beta-glucans and avenanthramides. Beta-glucans is a fraction of dietary fiber that has been shown to improve multiple cardiovascular, gastrointestinal and metabolic health indicators, as described in a review published in Nutrition Reviews (opens in new tab).

Avenanthramides, a type of phytonutrients specific to oats, may also boast a long list of potential benefits. According to an article recently published in the Journal of Agricultural and Food Chemistry (opens in new tab), avenanthramides may help to reduce inflammation, ease skin irritation, fight free radicals and prevent the formation and spread of several types of cancer. They may also aid weight loss and muscle recovery.

But does drinking oat milk bring about the same benefits as eating solid oats? By the nature of it, some compounds may be more diluted and less effective in a liquid form. So far, not much research has been done in this area, but the results from preliminary studies are promising.

A study published in the Annals of Nutrition & Metabolism (opens in new tab) aimed to compare the effects of oat milk, soya milk and cow’s milk on plasma lipid, glucose, insulin, and antioxidant status. After four weeks, participants who drank oat milk displayed on average a 4% drop in total cholesterol levels and a 9% drop in ‘bad’ low-density lipoprotein (LDL) cholesterol levels. At the same time, researchers from Nutrition Today (opens in new tab) point out that despite displaying some benefits on its own, adding oat milk to a diet that already contains oats does not appear to produce any additional effects.

Oat milk vs almond milk

Oat milk and almond milk top the sales charts in the US, so knowing how the two compare may come in handy next time you’re grocery shopping. The production process is similar in both cases: almonds and oats are soaked in water, blended and strained to remove the bulk of the solid components. Following this stage, many companies fortify their products with calcium, vitamin B12 and vitamin D.

However, if sustainability is close to your heart, you may want to consider that oats and almonds have different environmental footprints. Growing and harvesting almonds will require a much higher water usage, as described in the Global Food Security (opens in new tab) journal.

From a nutritional perspective, there will be a certain degree of variation across different products, especially if they are sweetened or flavored. Still, in their raw forms both oat and almond milk don’t contain much fat, sugar or dietary fiber. The biggest difference between them is their calorie content. Oat milk is rich in energy-dense carbohydrates with up to 20g per single serving, whereas almond milk may have as little as 1g of carbohydrate per cup.

Oat milk: nutrition facts and health benefits (4)

Oat milk also delivers up to three times more protein, so If you’re looking for something more substantial, oat milk may be a better option. But if cutting down on calories is your priority, go for almond milk.

What’s more, they differ quite substantially in terms of their taste and texture. Oat milk is considerably thicker and creamier than almond milk. It may also be sweeter and have a richer mouthfeel. Almond milk, on the other hand, is more watery and has a stronger nutty aftertaste.

Both options work well in teas, coffees, protein shakes and fruit smoothies. However, due to its carbohydrate content, oat milk may perform better in baking goods and desserts.

(Video) Oat milk vs Almond milk. nutritional facts and differences. which one is better?

Almond milk is free from gluten and soy, making it a suitable option for those with celiac disease, gluten sensitivity, or soy allergy. However, people with nut allergies may need to stay away from it. Oat milk in its pure form is safe for celiacs, but there’s a high probability of cross-contamination during the production process, so you may need to make sure that the oat milk of your choice is clearly labeled as gluten-free.

Is oat milk bad for you?

The research is clear – oats are highly nutritious and beneficial for our health. There isn’t nearly as much evidence in relation to oat milk, but it’s likely that it has similar properties to solid oats, albeit potentially less pronounced due to its high water content.

Still, there are some risks and considerations to oat milk consumption. Due to their beta-glucan content, oats can cause certain individuals to experience a host of gastrointestinal problems, such as bloating, gas and stomach cramps. Since beta-glucans are water soluble, they will be present in the milk as well.

Another aspect to consider is the sugar content in oat milks. Solid oats are rich in complex carbohydrates, but the milk production process may cause them to break down to smaller molecules. If the milk is additionally sweetened, that will elevate its sugar content further.

Lastly, though not very common, some people may suffer from oat allergy. For these individuals, it’s best to avoid drinking oat milk altogether.

Oat milk: nutrition facts and health benefits (5)

Anna Gora

Health Writer

(Video) Oat milk: nutrition facts and health benefits

Anna Gora is a Health Writer for Future Plc, working across Coach, Fit&Well, LiveScience, T3, TechRadar and Tom's Guide. She is a certified personal trainer, nutritionist and health coach with nearly 10 years of professional experience. Anna holds a BSc degree in Nutrition from the Warsaw University of Life Sciences, a Master’s degree in Nutrition, Physical Activity & Public Health from the University of Bristol, as well as various health coaching certificates. She is passionate about empowering people to live a healthy lifestyle and promoting the benefits of a plant-based diet.

More about health

The flu (influenza): Causes, symptoms and treatmentBuild a complete home gym for less than $900 on Amazon Prime Day


Astronomers develop 'early warning system' to watch supernova explosions tear through the cosmos in real time
See more latest►
(Video) Which type of milk is best for you? - Jonathan J. O’Sullivan & Grace E. Cunningham


Does oat milk have any health benefits? ›

Oat milk is free of many common allergens and may lower blood cholesterol. Fortified versions often provide B vitamins and nutrients that support bone health.

What are the nutrition facts of oat milk? ›

A one cup serving of oat milk provides 130 calories, 15 grams of carbohydrates, 2.5 grams of fat, 0 grams of saturated fats, 2 grams of fiber, 4 grams of protein, 35 percent of your daily recommended allowance for calcium and 25 percent of your recommended daily allowance for vitamin D.

Is oat milk healthy to drink everyday? ›

Dynan cites a study in men which found that drinking about three cups of oat milk daily over five weeks reduced total blood cholesterol by 3% and "bad" LDL cholesterol by 5%. Another study observed that, on average, consuming 3g of oat beta-glucans daily lowered "bad" LDL blood cholesterol by 5–7%.

Is oat milk healthier than regular? ›

Oat milk provides fewer nutrients than dairy milk, and most of the nutrients it provides are fortified. That means they're added during manufacturing, as opposed to occurring naturally.

Is oat milk good for kidneys? ›

Oat, macadamia, rice, and soy milk compare favorably in terms of kidney stone risk factors with dairy milk, whereas almond and cashew milk have more potential stone risk factors. Coconut milk may be a favorable dairy substitute for patients with chronic kidney disease based on low potassium, sodium, and oxalate.

Is oat milk anti-inflammatory? ›

Background: Oat and its compounds have been found to have anti-inflammatory effects.

Is oat milk good for your stomach? ›

Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.

Is oat milk good for your cholesterol? ›

Oat milk contains oat beta glucans, which can help maintain normal cholesterol levels when you consume 3g a day as part of a balanced diet.

What are the negatives of oat milk? ›

Oat milk is not suitable for people with non-celiac gluten sensitivity or with celiac disease. Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates.

Is oat milk healthier than almond milk? ›

Oat milk and almond milk are similar in terms of nutrition and contain roughly the same amount of calories in each serving. However, there are a few minor differences between the two beverages. For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron.

Is oat milk better than normal milk? ›

Iron is the only nutrient that naturally occurs in oat milk. Cow's milk also provides calcium, vitamin D, riboflavin, and vitamin A. But unlike oat milk, it contains potassium, phosphorus, vitamin B12, and niacin as well. Of course, if you make your own oat milk, it won't contain these added nutrients.

Which is the healthiest milk? ›

Which type of milk is the healthiest? The Dietary Guidelines for Americans advise that people choose fat-free or low fat milk instead of whole milk. This approach is to help keep a person's saturated fat intake to less than 10% of calories per day and reduce the risk of chronic diseases.


1. Is Oat Milk Good For You? (THE TRUTH) | Surprising Health Benefits of Oat Milk
(Klean Fit)
2. What Is The Healthiest Plant Milk?
(Plant Based Science London)
3. Is Oat Milk The Worst Milk?
(Autumn Bates)
4. The WORST Plant-Based Milks...And What To Buy Instead
(FlavCity with Bobby Parrish)
5. 9 Health Benefits Of Eating Oats Every Day
6. TOP 6 Healthy FOODS That Can Prevent & KILL CANCER Cells

Top Articles

You might also like

Latest Posts

Article information

Author: Virgilio Hermann JD

Last Updated: 08/23/2022

Views: 6342

Rating: 4 / 5 (41 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Virgilio Hermann JD

Birthday: 1997-12-21

Address: 6946 Schoen Cove, Sipesshire, MO 55944

Phone: +3763365785260

Job: Accounting Engineer

Hobby: Web surfing, Rafting, Dowsing, Stand-up comedy, Ghost hunting, Swimming, Amateur radio

Introduction: My name is Virgilio Hermann JD, I am a fine, gifted, beautiful, encouraging, kind, talented, zealous person who loves writing and wants to share my knowledge and understanding with you.