Oat Milk is having a real moment. This delicious cow’s milk alternative has recently received soy milk to take second place on the list of most popular plant-based milk in the U.S. Today we will discuss Oat Milk Nutrition facts and benefits.
With natural sweetness and a denser texture than many other dairy alternatives, oatmeal has elevated simple oats to a new world of sweet and salty possibilities beyond breakfast.
Before you have your next oatmeal latte (really, it’s so creamy and frothy you never knew it wasn’t whole milk), learn more about eating oatmeal.
Plus, learn how to use this modern milk for meals, snacks, and more.
What Is Oat Milk?
Oat milk is just a mixture of oatmeal and water. Very easy!
Now that plant-based milk has boomed, you will likely find several brands and flavors at your local grocery store. However, many brands contain more than wheat and H2O, such as:
- Added vitamins and minerals
Oat Milk Nutrition
Oat Milk offers more than just a rich, creamy taste. “Oat milk is a great alternative for those who need a choice of allergen-free dairy products,” says Melissa Majumdar, M.S., R.D., CSOWM, L.D.N., spokeswoman for the Academy of Nutrition and Dietetics. “It does not contain lactose, dairy products, or nuts and can be gluten-free.”
Although oats do not naturally contain gluten, they are often grown or produced close to wheat and other gluten-containing grains.
If you’re looking for a gluten-free version, check the label: “Several oatmeal companies grow and produce their oats separately,” says Majumdar.
Oat Milk Nutrition Facts
The ingredients of oat milk differ from brand to brand. Here’s a meal breakdown for the famous Oatly brand unsweetened cup.
- Calories: 120
- Protein: 3 grams
- Fat: 5 grams
- Carbohydrates: 16 grams
- Total sugars: 7 grams
- Fiber: 2 grams
“Non-dairy milk tends to be fortified in nutrients like calcium and vitamin D, so they match their dairy-milk counterparts,” Majumdar says.
Oatly fortifies theirs to contain:
- Calcium: 25% DV
- Vitamin D: 20% DV
- Riboflavin: 45% DV
- Vitamin B12: 50% DV
How does Oat Milk compare to Other Milk?
In terms of taste, color, and texture, oatmeal looks more like whole milk than other non-dairy versions.
It also has a thicker mouthfeel and a softer taste than soy or almond milk, and a mild “oat” taste.
Eating oat milk is lower in fat and sugar than whole cow’s milk, but it lacks protein.
“Depending on the type of cow’s milk, the fat content can also change,” said Majumdar.
For example, a glass of skim milk has 0 grams of fat, which makes it a lower-fat option than oat milk and many other types of oat milk.
Is Oatmeal Or Almond Milk Better For You?
If you reverse these two most popular plant choices, eating oatmeal may not be enough in some key areas, says Masha Davis, M.P.H., R.D.N., author of Eat Your Vitamin.
“Other dairy nuts such as almond milk may have fewer calories, carbohydrates, and sugar, and higher levels of other nutrients such as vitamin E,” says Davis.
As a bonus, oat milk usually has more fiber than other milk, although not much.
Some of the higher sugar content in oat milk is due to the added sugar. So choose a brand that skips this and is labeled as “unsweetened”.
However, oat milk naturally contains more sugar than some other plant-based dairy products.
“The milk base is rolled or steel-cut oats, which are a great source of carbohydrates,” says Davis.
Soybeans, almonds, flaxseeds, and other plant-based milk sources are usually lower in carbohydrates than oats.
How to Use Oat Milk?
You can use oat milk in many of the same recipes like any other vegetable or cow’s milk.
“Oatmeal is a great base for your smoothie, oatmeal, or chia seed pudding,” says Davis. “It’s also great for coffee, tea, and lattes.”
You can also add oat milk to flavorful recipes like mashed potatoes or chowder.
How to Make Oat Milk?
Would you like to prepare milk-free milk at home? Try the Majumdar Oatmeal Recipe:
- Mix one part oats and four parts water. Don’t mix too much, or you will become resinous.
- Filter the mixture with a cheesecloth or a coffee filter. (For a smoother layer, you can soak the oats for 15 minutes and strain the mixture twice.)
- Enjoy it as is, or try it with a slice of salt, cocoa powder, fruit mix, or vanilla extract.