Nutrition Facts

Oat Milk Nutrition

Oat milk is a plant-based milk alternative made from whole oat grains. A standard one-cup serving, or about 240ml, of commercial oat milk contains approximately 120 calories. This makes it a popular choice for those monitoring their daily calorie intake, such as people on a calorie deficit plan. The calorie content can vary between brands, especially between sweetened and unsweetened versions, so it's always a good idea to check the label. Many people use a calorie counter or calorie tracker app to log items like this to ensure they stay within their daily goals. Knowing the calorie count helps in managing energy balance, whether the goal is weight loss, maintenance, or gain.

Calorie Breakdown

The majority of the calories in oat milk come from carbohydrates. In a typical serving, you'll find around 16 grams of carbohydrates, which includes about 2 grams of dietary fiber. This fiber content, often containing beneficial beta-glucans from the oats, is a nutritional plus. A serving also provides about 5 grams of fat, which contributes to its creamy texture, and 3 grams of protein. Compared to cow's milk, it has less protein, but it is a good option compared to other plant-based milks.

Commercially available oat milk is almost always fortified to increase its nutritional value. It is an excellent source of several key vitamins and minerals that are intentionally added during production. These often include Vitamin D and Calcium, which are crucial for bone health. Brands also frequently add Vitamin B12, essential for nerve function and not naturally found in plant foods, as well as Vitamin A and Riboflavin. This fortification makes it a more comparable alternative to traditional dairy milk, providing important nutrients that might otherwise be missed in a dairy-free diet.