Oat Milk Nutrition Facts

Oat milk is a fantastic alternative for people with specific food allergies and intolerances because it is naturally devoid of lactose, nuts, and soy. If it is made using oats that have received a gluten-free certification, it is safe for persons with disorders associated with gluten. Due to its growing popularity, you can get it in most grocery shops and online and cook it at home to your preferences.Oat milk

What is Oat Milk?

Oats are the primary ingredient of oat milk, dairy-free milk made with plant-based ingredients. It is extracted from whole oat grains and contains no animal products or dairy.

By mixing oats and water, you may make a creamy plant-based milk replacement. Commercially, oats and water are combined to make oat milk, which is then strained or milled into a fine consistency.

Other oat milk makers may employ plant-based oils, sea salt, and enzymes to break down oat starch. Sunflower, canola, or rapeseed oil are frequently used oils to add a creamier texture and function as an emulsifier.

Several companies add sugar, sweeteners, or flavors to make vanilla or chocolate oat milk drinks. Additionally, some oat milk brands fortify it with vitamins and nutrients like calcium, vitamin D, and vitamin B12.

Oat Milk Nutrition FactsOat Milk Nutrition Facts

How to Make Oat Milk?

Making your oat milk at home is simple and might even be less expensive than options from the market. Making your own also gives you the freedom to select the ingredients and omit any thickeners or additives that may be present in certain commercial products. Using oats that have been verified to be gluten-free will also make it gluten-free.

  • Blend 3 cups (720 mL) of cold water and 1 cup (80 grams) of rolled or steel-cut oats for 30 seconds.
  • Cover a wide-mouth jar or container with cheesecloth. Pour the mixture over the cheesecloth to separate the milk from the oats.
  • Squeeze any liquid left into the jar with a gentle squeeze after lifting the cloth from the ends to form a sac.

Before mixing, consider adding a bit of salt, some dates, maple syrup, honey, or a dash of vanilla or cinnamon essence to improve the flavor. The oat milk can be securely kept in your refrigerator for up to 5 days. Use cold water, avoid pressing the cheesecloth too hard when draining the remaining liquid, avoid soaking your oats beforehand, and mix them for no more than 30 seconds to prevent a slimy outcome.

Health Benefits of Oat Milk

According to most nutritionists, oat milk is a healthy choice. It is crucial to remember that oat milk’s nutritional content varies from brand to brand and may not have fortified micronutrients in specific brands. In contrast, other brands may contain more vegetable oils or sugars, affecting the beverage’s total amount of fat, sugar, and calories.

Nutritionists often advise consumers to keep an eye out for added sugars in brands and choose unsweetened options whenever possible. The secret, though, is moderation. For instance, Jessica over field, a BSc nutritionist at brand Rated, responds to the question of whether oat milk is nutritious as follows:

Vegan and Free from Lactose, Soy, and Nuts

Oat milk is a logical choice for people who must adhere to particular dietary limitations. It is vegan and devoid of nuts, soy, and lactose because it is made with oats and water. Although gluten-free, oats can be processed in the same facilities as cereals containing gluten, which could contaminate them.

Check the label to confirm that the product you’ve chosen is prepared with gluten-free oats if you prefer oat milk that is guaranteed to be gluten-free. You can also design your homemade oat milk with oats that have been verified to be gluten-free.

Outstanding Source of B Vitamins

B vitamins like riboflavin (B2) and vitamin B12 are frequently added to oat milk as fortifiers. B vitamins are crucial for good health and have several advantages. For instance, lacking a group of vitamins may aid in reducing stress, preventing oxidative damage, and prompromotelthy skin, hair, and nails.

LDL (bad) Cholesterol may be Reduced

The soluble fiber beta-glycan, which is good for the heart, is abundant in oat milk. Within your stomach, beta-glycan creates a gel-like substance that can bind to cholesterol and stop it from being absorbed. In particular, levels of LDL (bad) cholesterol, which have been associated with heart disease, may be reduced due to this.

For instance, a previous investigation from 1999 that involved 66 men with high cholesterol discovered that consuming 3 cups (750 mL) of oat milk every day for five weeks lowered total and LDL cholesterol by 3 and 5%, respectively.

Furthermore, a meta-analysis of 58 trials, most of which involved persons with high cholesterol, found that taking an average of 3.5 grams of beta-glycan daily for 5–6 weeks lowered LDL cholesterol and apolipoprotein B by 4% and 2%, respectively.

The primary protein in LDL cholesterol is apolipoprotein B, a more accurate predictor of heart disease risk than LDL cholesterol alone. Up to 1.2 grams of beta-glycan can be found in one cup (240 mL) of oat milk.

Wonderful for Bone Health

Calcium and vitamin D are frequently added to oat milk as supplements since they suit your bones. Since calcium is the primary mineral involved in the formation of bones, it is crucial for their strength and health.

Too little calcium can make your bones fragile and more likely to shatter. Getting enough vitamin D is crucial because it helps your body absorb calcium from your digestive system. A deficiency in vitamin D might prevent your body from absorbing adequate calcium, weakening your bones.

Additionally, numerous varieties of commercial oat milk are a vital source of vitamin B12. Studies have shown that taking this vitamin can help maintain strong bones and reduce the incidence of osteoporosis, characterized by porous bones, especially in postmenopausal women.

But remember that only commercially fortified oat milk contains vitamin D and B12; homemade oat milk does not. For reference, 20 percent of the DV for vitamin D and 50 percent of the DV for vitamin B12 are found in 1 cup (240 mL) of Oatly.

How does Oat Milk Compare with Dairy Milk?

Oak milk has a different nutritional profile than dairy milk. Dairy milk, for instance, typically has higher levels of protein and a more extensive range of vitamins and minerals.

Whole milk is given a vitamin D boost in the US. The body needs calcium to create, maintain, and repair bones; vitamin D aids in this process. Additionally, it plays a crucial part in:

  • Muscular Activity
  • System of the Nervous
  • The Defense Mechanism

Serious health issues can arise when vitamin D levels are low. Rickets is a condition when a child’s bones become too fragile to support their weight, and it can raise the danger of osteomalacia, soft bones, and osteoporosis, or brittle bones, in adults. A non-dairy substitute for cow’s milk is oat milk.

It is suitable for those who have a plant-based or vegan diet and those who are allergic to or intolerant to dairy. A good dose of protein, fiber, calcium, and riboflavin can be found in oat milk. Compared to oat milk, cow’s milk has a more significant protein level and a wider variety of vitamins and minerals, but it also has a higher fat content.

What does Oat Milk Taste Like?

If you’ve never had oat milk before and are reading this post, the widespread consensus is that it tastes similar to cow’s milk with an oat finish. Compared to other non-dairy milk, it is a bit thicker and naturally sweeter. However, preparing the DIY recipe below and tasting it yourself is the best way to discover what it tastes like.

You’re missing out if you’ve never tried oat milk. According to some of the top coffee experts, oat milk is one of the best creamers for coffee. The same is true of milk tea and bubble tea as well. The flavor is interestingly similar to cow’s milk. But it has a sweeter taste.

Its flavor is different from cereal milk, and however, it has the same ability to make you grin as cereal milk. Because of this, most people adore it. Oat milk pairs well with many beverages, hot or cold, thanks to its sweetness and oat-like aftertaste.

Oat milk is sometimes richer and smoother than cow’s milk, and you could say that it coats your mouth exquisitely. Remember that the fat you receive may differ from that found in regular, creamy milk. However, the brand of oat milk that you want can control the density of its oat milk.

And as a result, they have some influence over how creamy the oat milk turns out. You’re thinking incorrectly if you believe you cannot obtain the same texture as conventional cow’s milk, which differs from the standard nut or almond milk. Instead, oat milk is unique because even a tiny amount can provide a creamy mouth feel.Pacific Foods Organic Oat Original Plant-Based Milk, Organic Oat - Original, 32 Fl Oz (Pack of 12)


Is Oat Milk Suitable for Everyone?

Most gluten-sensitive individuals should steer clear of oat milk, with a few exceptions. Glebe Farm created a specifically formulated gluten-free oat for oat milk so everyone can enjoy it. However, most oat milk will probably upset the stomachs of those who have celiac disease and gluten intolerance. Check the label before buying oat milk to reduce sugar intake. Compared to cow’s milk, unsweetened variants contain fewer sugars.

However, oat starch decomposes into simple sugars in water, increasing the amount of naturally occurring sugars. If you want to reduce sugar, soy and almond products may be better. For those who are gluten sensitive or have celiac disease, oat milk may cause digestive problems. Check the label to make sure your oat milk is nut-, gluten-, and lactose-free.

Is Oat Milk Healthier than Almond Milk?

Oat milk blends nicely and has a creamy texture, making it a popular option in coffee. Additionally, oat milk may be a good choice if you are allergic to soy, almonds, coconut, or lactose intolerant. If you’re lactose-free, only two things will determine how “healthy for you” oat milk is compared to almond milk and other plant-based substitutes. Look for oat and almond milk varieties that indicate “unsweetened” on the front of the carton.

By consulting the nutrition information label, ensure 0g of added sugar per serving. Be aware: Coffee Blend “Is intended to have a creamier texture for milk foam in lattes and frequently contains extra sugar. For example, Califa Farms Barista Blend Oat Milk includes 3g of sugar per cup, but since you might only use a splash in your coffee, that’s typically OK in a balanced diet.

Is Oat Milk Good for your Skin?

While some research suggests that switching from dairy products derived from cows to plant-based alternatives may help reduce acne, the results are generally contradictory and difficult to interpret (it’s difficult to determine whether there is a cause-and-effect relationship between cow’s milk and acne or if there is a dose-response).

Try both and see whether there is a difference, is what I advise. Give your body at least two weeks to adjust, but keep in mind that anything you remove from your diet will only be as good as what you replace it with, so search for oat milk that is plain and unsweetened, made from water and oats with the least amount of other ingredients possible, and fortified with calcium, vitamin D, and vitamin A.


Oat milk is dairy, lactose, soy, and nut-free, thus Edinger recommends it for anyone with food sensitivities. Oats are gluten-free, but they are often processed with other grains, raising the risk of cross-contamination.

Edinger suggests reading the label and selecting gluten-free oat milk if you have celiac disease or are gluten-sensitive. Even though some oat fiber is lost during processing, oat milk products usually include 2 to 3 grimmest per serving. While slightly more expensive than the majority of almond kinds of milk, this item is still cheaper than a bowl of oatmeal.