beverage · Serving 1 cup
Oat milk
Oat milk scores 49/100 (Decent) on FoodScore. It provides beneficial micronutrients, but its NOVA Class 4 status and added sugar content slightly lower its overall score.
49
Decent
FoodScore / 100
Score breakdown
What it has going for it
Bonuses- Micronutrients (Calcium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin)+10
What brings the score down
Penalties- Added sugar (3g)-1
- Ultra-processed (NOVA 4)-10
Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).
Nutrition facts
| Nutrient | Per 100g | % DV |
|---|---|---|
| Calories | 50 kcal | — |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | — |
| Fiber | 0.6 g | 2% |
| Protein | 1.3 g | 3% |
| Added sugar | 3 g | 6% |
| Sodium | 42 mg | 2% |
| Potassium | 0 mg | 0% |
| Calcium | 144 mg | 11% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Phosphorus | 0 mg | 0% |
| Zinc | 0 mg | 0% |
| Vitamin A | 10 % | 10% |
| Vitamin C | 0 % | 0% |
| Vitamin D | 20 % | 20% |
| Vitamin E | 0 % | 0% |
| Vitamin K | 0 % | 0% |
| Vitamin B12 | 50 % | 50% |
| Folate | 0 % | 0% |
| Riboflavin | 30 % | 30% |
| Omega-3 | 0 g | — |
Ingredients: Oatmilk (water, oats), rapeseed oil, dipotassium phosphate, calcium carbonate, salt, sea salt, gellan gum, vitamin D2, riboflavin, vitamin B12, vitamin A, vitamin D
Eat this instead
Higher-scoring foods in the same category.
Frequently asked questions
- Is oat milk a good choice for weight loss?
- With 50 calories per 100g, oat milk is relatively low in calories. However, it contains 3g of added sugar per serving, which should be considered in a weight loss plan. Focus on unsweetened varieties to minimize added sugar intake.
- Is oat milk suitable for people with diabetes?
- Oat milk contains 3g of added sugar per 100g, which can impact blood sugar levels. It also has a low fiber content of 0.6g. Individuals with diabetes should opt for unsweetened versions and monitor their carbohydrate intake.
- Is oat milk considered ultra-processed?
- Yes, oat milk is classified as NOVA Class 4, indicating it is an ultra-processed food. These foods often contain additives and ingredients not typically found in home cooking, and their consumption should be moderated.
- Does oat milk provide essential nutrients?
- Yes, oat milk is often fortified and can be a good source of several micronutrients, including Calcium, Vitamin A, Vitamin D, Vitamin B12, and Riboflavin. These contribute positively to its nutritional profile.
Sources: USDA FoodData Central · FDA Nutrition Facts label
Updated 4/19/2026.