Oat Milk
A creamy plant milk that foams well, but is low in protein.
Nutrition per 100 g
Standardised to 100 g of oat milk for fair comparison. Typical serving: 250 ml fortified (250 g) — 120 kcal per 250 g serving.
| Nutrient | Per 100 g | Per serving (250 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 48 kcal | 120 kcal | 100 kcal |
| Protein | 1.2 g | 3 g | 2.5 g |
| Carbohydrate | 6.4 g | 16 g | 13.3 g |
| Fat | 2 g | 5 g | 4.2 g |
| Fibre | 0.8 g | 2 g | 1.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of oat milk, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (250 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin D | 1.7 µg | 4.3 µg | 9% |
| Vitamin K | 0.4 µg | 1 µg | <1% |
| Thiamin | 0.04 mg | 0.1 mg | 3% |
| Riboflavin | 0.28 mg | 0.7 mg | 22% |
| Niacin | 0.096 mg | 0.24 mg | <1% |
| Vitamin B6 | 0.007 mg | 0.018 mg | <1% |
| Folate | 0 µg | 0 µg | 0% |
| Vitamin B12 | 0.51 µg | 1.3 µg | 21% |
| Minerals | |||
| Calcium | 149 mg | 373 mg | 11% |
| Iron | 0.26 mg | 0.65 mg | 1% |
| Magnesium | 5.9 mg | 14.8 mg | 1% |
| Phosphorus | 89.2 mg | 223 mg | 7% |
| Potassium | 148 mg | 370 mg | 3% |
| Sodium | 42 mg | 105 mg | 2% |
| Zinc | 0.091 mg | 0.23 mg | <1% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.027 mg | 0.068 mg | 3% |
| Manganese | 0.13 mg | 0.33 mg | 6% |
Source: USDA FoodData Central — Oat milk, unsweetened, plain, refrigerated
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat oat milk?
- Contains oat beta-glucan fibre.
- Best plant milk for coffee texture.
How to include it
- Use in coffee, porridge and baking.
- Pick a fortified, unsweetened carton.
Things to consider
- Higher in carbohydrate and lower in protein than soy or dairy.
- The oats are enzyme-treated, which raises free sugars.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Soy Milk
The only common plant milk with protein comparable to dairy.
- kcal
- 32
- protein
- 2.8 g
- fibre
- 0.6 g
per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)
Almond Milk
A light, low-calorie plant milk — but very low in protein.
- kcal
- 13
- protein
- 0.4 g
- fibre
- 0.2 g
per 100 g · Typical serving: 250 ml unsweetened, fortified (250 g)
Milk
Semi-skimmed cow's milk: an inexpensive package of protein, calcium and iodine.
- kcal
- 49
- protein
- 3.4 g
- fibre
- 0 g
per 100 g · Typical serving: 250 ml (250 g)
Get smarter about food and fitness.
Practical nutrition and wellness information, delivered without the hype.