Oat milk scores 49/100, placing it in the decent range. Its nutritional profile benefits from fortification with key vitamins and minerals, but it is penalized for being an ultra-processed beverage with added sugar.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Oat milk contains 50 kcal per 100 g.
Oat milk contains 1.3 g of protein per 100 g.
Oat milk contains 0.6 g of fiber per 100 g.
Oat milk contains 1.9 g of total fat per 100 g (0.2 g saturated).
Oat milk contains 3.0 g of added sugar per 100 g.
Oat milk provides 42 mg of sodium per 100 g.
Oat milk provides 144 mg of calcium per 100 g.
Oat milk scores 49/100 on FoodScore (decent).
Oat milk is classified as NOVA 4 (ultra-processed food).
Oat milk is fortified with 11% DV of calcium and 20% DV of Vitamin D per 100g.
A 100g serving provides 50% DV of Vitamin B12, a significant amount for plant-based diets.
It contains 3g of added sugar per 100g, contributing to a penalty in its FoodScore.
Classified as NOVA 4, oat milk is an ultra-processed food, which negatively impacts its score.
With 1.3g of protein and 0.6g of fiber per 100g, it is not a significant source of these macros.
Scores +17 points above the beverage category average (32/100 across 3796 foods).
Fiber
0.6g
2% of Daily Value
Protein
1.3g
3% of Daily Value
Added sugar
3g
6% of Daily Value
Sodium
42mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin)+10
−
What holds it back
Added sugar (3g)-1
Ultra-processed (NOVA 4)-10
Why it scores 49
Oat milk receives a FoodScore of 49 out of 100, landing it in the decent category. The primary positive influence on its score comes from its fortification with essential micronutrients. A 100g serving provides 11% of the Daily Value for calcium, 20% for Vitamin D, 50% for Vitamin B12, and 10% for Vitamin A, along with riboflavin, collectively earning a +10 bonus. These additions are crucial, especially for individuals following plant-based diets who might otherwise miss these nutrients. However, the score is significantly pulled down by two main factors. First, it contains 3g of added sugar per 100g, resulting in a -1 penalty. More substantially, oat milk is classified as a NOVA 4 ultra-processed food, incurring a -10 penalty. This classification reflects the extensive industrial processing involved in its production, which often includes multiple processing steps and the addition of various ingredients not typically found in home cooking. To achieve a higher score, oat milk would need to reduce or eliminate added sugars and ideally undergo less processing, moving it to a lower NOVA class.
Health benefits
What the nutrients in oat milk actually do for you, grounded in established dietary science.
Supports Bone Health
Oat milk is often fortified to contribute to bone health, particularly with calcium and vitamin D. A 100g serving provides 11% of the Daily Value for calcium and 20% for vitamin D. Calcium is a primary structural component of bones, and vitamin D is essential for the body's absorption of calcium. Dietary guidelines emphasize adequate intake of both nutrients to maintain bone density and reduce the risk of osteoporosis. While fortified oat milk can be a useful contributor, it's important to ensure overall dietary intake of these nutrients from various sources.
Beneficial for Plant-Based Diets
For individuals following plant-based diets, oat milk can be a valuable source of nutrients that are sometimes harder to obtain without animal products. Specifically, a 100g serving delivers an impressive 50% of the Daily Value for Vitamin B12, which is almost exclusively found in animal-derived foods. It also provides 10% of the Daily Value for Vitamin A. These fortifications help bridge potential nutritional gaps, making oat milk a convenient option for those avoiding dairy or meat. However, it's crucial to remember that not all plant milks are fortified, so checking labels is key.
Low in Saturated Fat
Oat milk is naturally low in saturated fat, containing only 0.2g per 100g. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. Replacing beverages high in saturated fat, such as whole milk, with lower-saturated fat alternatives like oat milk can contribute to a heart-healthy eating pattern. While its low saturated fat content is a positive, it's important to consider the overall nutritional profile, including added sugars, when choosing beverages for heart health.
Provides Essential Vitamins
Beyond calcium and vitamin D, fortified oat milk contributes other essential vitamins to the diet. A 100g serving provides 10% of the Daily Value for Vitamin A, which is important for vision and immune function. It also offers a significant amount of Vitamin B12, crucial for nerve function and red blood cell formation. These added vitamins enhance the nutritional value of oat milk, making it a more comprehensive dietary choice, especially when compared to unfortified plant-based beverages. Always check the nutrition label to confirm fortification levels.
Oat milk scores 49/100, placing it in the decent range. Its nutritional profile benefits from fortification with key vitamins and minerals, but it is penalized for being an ultra-processed beverage with added sugar.
How to eat it
Oat milk has become a popular dairy alternative in the US diet, commonly used in coffee, cereals, and smoothies. Its mild, slightly sweet flavor and creamy texture make it versatile. A typical serving size is 1 cup (240ml), which would contain roughly 120 calories, 3.1g protein, 1.4g fiber, and 7.2g added sugar based on the 100g values. It's often chosen by those with lactose intolerance or seeking plant-based options.
Use oat milk as a dairy substitute in coffee, tea, or lattes for a creamy texture.
Incorporate it into smoothies with fruits and vegetables to boost nutrient intake and add a smooth consistency.
Check labels for unsweetened varieties to minimize added sugar intake, especially if consuming regularly.
Store opened oat milk in the refrigerator and consume within 7-10 days, or as indicated on the packaging, to maintain freshness.
Things to keep in mind
While generally well-tolerated, some individuals may experience mild gastrointestinal discomfort from oat milk, especially those sensitive to FODMAPs, as oats contain some fermentable carbohydrates. People with celiac disease or gluten sensitivity should choose certified gluten-free oat milk, as oats can be cross-contaminated with wheat during processing. There are no widely documented significant drug interactions or specific populations for whom oat milk is contraindicated at normal serving sizes, beyond individual allergies or sensitivities to oats themselves.
Oat milk can be a decent part of a healthy diet, scoring 49/100. It is often fortified with important nutrients like calcium, vitamin D, and vitamin B12, which are beneficial, especially for plant-based diets. However, it is an ultra-processed food and often contains added sugars, which can detract from its overall nutritional value. Choosing unsweetened, fortified varieties is generally recommended.
Is oat milk good for weight loss?
Oat milk can fit into a weight loss plan, but it's not inherently a weight loss food. A 100g serving contains 50 calories, which is comparable to or slightly higher than some other plant milks. Its low protein (1.3g) and fiber (0.6g) content per 100g means it may not significantly contribute to satiety. Opt for unsweetened versions to avoid extra calories from added sugars.
Is oat milk ultra-processed?
Yes, oat milk is classified as a NOVA 4 ultra-processed food. This means it undergoes extensive industrial processing and contains ingredients not typically found in home kitchens, such as emulsifiers or stabilizers. While fortification adds nutrients, its ultra-processed nature is a factor in its FoodScore.
How does oat milk compare to cow's milk nutritionally?
Oat milk differs from cow's milk. While cow's milk naturally provides protein, calcium, and vitamin D, oat milk's nutritional value largely comes from fortification. Oat milk is naturally lower in saturated fat and cholesterol-free, but often contains added sugars. Cow's milk is not ultra-processed, while oat milk is. The best choice depends on individual dietary needs and preferences.
Can I use oat milk in cooking and baking?
Yes, oat milk is versatile for cooking and baking. Its creamy texture and mild flavor make it a good substitute for dairy milk in many recipes, including sauces, soups, pancakes, and baked goods. For savory dishes, choose unsweetened varieties to avoid unwanted sweetness. Its consistency can vary between brands, so some adjustments might be needed.
What are some good alternatives to oat milk?
Good alternatives to oat milk include other plant-based milks like almond milk, soy milk, or cashew milk, depending on your needs. Soy milk often offers more protein, while unsweetened almond milk is typically lower in calories. For those who consume dairy, cow's milk is another option. Always compare nutrition labels, especially for added sugars and fortification, when choosing alternatives.