Oat milk is a popular plant milk made by blending oats with water. It’s lactose-free, vegan-friendly, and has a mildly sweet flavor and creamy texture. Oat milk is often used in lattes, cappuccinos, and smoothies.
Here’s what you need to know about oat milk, including its potential health benefits, nutrition, risks, and how to add it to your diet:
Oat milk may be a better option for people with kidney stones than other plant milks.
People with kidney stones are often asked to follow a diet low in oxalates, substances that bind with calcium in the urine, leading to calcium oxalate kidney stones. If you’re already at a high risk of kidney stones, a high-oxalate diet can increase your risk further.
Oat milk is much lower in oxalates than other popular plant milks, such as almond or cashew milk, making it a safer option for people at risk for kidney stones.
Cow’s milk contains a type of sugar called lactose, which can cause digestive issues in many people.
About 30 million people in the United States have some form of lactose intolerance. People with lactose intolerance don’t produce enough of an enzyme called lactase, which is necessary to break down lactose for the body to absorb it properly.
People with lactose intolerance experience digestive symptoms, such as diarrhea and gas, after drinking milk or eating foods with lactose. If you have lactose intolerance, you should opt for lactose-free milk. Oat milk doesn’t naturally contain lactose, making it safe for people avoiding dairy products.
Oat milk isn’t made with animal products, making it vegetarian and vegan-friendly. Dairy milk is often included in many dishes and recipes, so oat milk or other plant milk is a good substitution for people who follow vegan or vegetarian diets.
Oat milk isn’t a good source of many vitamins and minerals on its own. However, many oat milk products are fortified with vitamins and minerals, meaning nutrients are added to the product after processing to make it more nutritious.
Oat milk can be fortified with nutrients like B12, vitamin D, and potassium. Oatly, one of the most popular oat milk brands in the U.S., is fortified with vitamins A, B12, and riboflavin (B2) and calcium, potassium, and phosphorus minerals.
Fortified oat milk may be especially helpful for people following plant-based diets, like vegan diets, which are more likely to be low in calcium, B12, and vitamin D. Choosing fortified oat milk is an easy way to boost vitamin and mineral intake while following a vegan diet.
Some research suggests that plant milk, like oat milk, may be a better choice for the environment compared to dairy milk.
One study found that oat and organic soy milk had a smaller environmental impact—including lower greenhouse gas emissions and less water use—than cow’s milk.
Research shows that oat milk production has a carbon footprint of 29%, uses 16% of land to grow, and uses 1.3% of water.
The nutrition breakdown for a 1-cup (8-ounce) serving of unsweetened oat milk is:
- Calories: 108 grams (g)
- Fat: 6.19 g
- Carbohydrates: 11.48 g
- Fiber: 1.8 g
- Protein: 1.69 g
- Iron: 0.59 milligrams (mg)
Oat milk provides more protein than other plant milk, like almond milk. A 1-cup serving of almond milk has 1 gram of protein—3 grams less than oat milk.
Oat milk also provides a small amount of fiber, which is important for digestive health. Fiber keeps bowel movements regular and promotes the growth of beneficial bacteria in the digestive tract.
Oat milk also contains some iron, with 1 cup covering 6% of the Daily Value (DV) for iron. Iron is necessary for moving oxygen throughout the body, helping the body grow, producing energy and hormones, and helping the brain develop.
Unfortified oat milk isn’t a good source of vitamins and minerals besides iron. However, a cup of fortified oat milk provides 20% or more of the DV for B12, riboflavin, phosphorus, and calcium. Calcium is necessary for nerve and muscle function, hormone production, and bone health. Vitamin B12 helps red blood cell production, brain function, and metabolism regulation.
If you’d like to increase your vitamin and mineral intake, it’s best to choose fortified oat milk products.
Oat milk is a safe choice for most people. However, it’s higher in carbohydrates than other plant milks, so it may not be best for people with high blood sugar.
Oat milk has 14 grams of carbohydrates per cup, compared to 3.4 grams for almond milk and 3.1 grams for soy milk. Because of its high carbohydrate content, oat milk may not be suitable for low-carbohydrate diets, such as keto diets.
People with high blood sugar can enjoy oat milk in moderation, but people with prediabetes or diabetes may want to choose plant milks that are lower in carbohydrates.
Some oat milk also contains a lot of sugar. Sweetened oat milk can contain as much as 12 grams, or 4 teaspoons, of added sugar per cup. Too much added sugar can increase your risk of developing conditions like type 2 diabetes and heart disease. It’s best to choose unsweetened oat milk products whenever possible.
Oat milk may prevent the body from absorbing certain nutrients, including iron and zinc. If you regularly drink oat milk alongside a balanced diet, this shouldn’t affect you.
Oat milk can be used as a substitute for cow’s milk. It has a thicker, creamier consistency than other nondairy milks and works well in coffee drinks and dishes like oatmeal.
Here are a few ways to enjoy oat milk:
- Use oat milk in smoothies and protein shakes
- Try oat milk in breakfast dishes like cereals, chia pudding, and oatmeal
- Use oat milk instead of cow’s milk when making baked goods like cakes and muffins
- Make hot chocolate using oat milk, cocoa powder, and a sweetener like maple syrup
- Try oat milk in your morning coffee or tea
Oat milk can replace cow’s milk and other plant milks in most recipes.
Oat milk is available in shelf-stable and refrigerated options. Shelf-stable oat milk has a much longer shelf life and doesn’t require refrigeration until the product has been opened, making it a better choice if you want to buy it in bulk.
When buying oat milk, read the ingredient and nutrition labels. This can help you determine if a product contains ingredients you prefer to avoid, like added sugars or artificial flavors.
Oat milk is a plant milk made from oats and water. It’s safe for people who are lactose intolerant or follow a vegan diet. It may also be a better choice for people with kidney stones than other plant milks.
Fortified oat milk can help you meet your daily nutrient needs, including vitamin B12, riboflavin, phosphorous, and calcium.
If you’d like to try oat milk, it’s best to choose unsweetened products, as sweetened oat milks can be high in added sugar.
