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Joining the ranks of almond, rice, and soy, oat milk is the latest trendy plant-based milk to take over supermarket shelves, cafés, and coffee shops everywhere. This vegan alternative to dairy milk is made by first blending water and oats, and then straining out the liquid. And since this plant-based beverage is actually pretty tasty, it’s probably not going anywhere for awhile.
Here’s everything you need to know about the health benefits of oat milk — including whether you should pick it over cow’s or almond milk the next time you’re ordering a latté.
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Oat Milk Nutrition
Serving Size: 1 cup of Oatly
- Calories: 120
- Total Fat: 5g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 100mg
- Total Carbohydrate: 16g
- Total Sugars: 7g
- Added Sugars: 7g
- Dietary Fiber: 2-4g
- Protein: 3g
- Vitamin A: 20% DV
- Calcium: 25% DV
- Iron: 2% DV
- Vitamin D: 20% DV
- Riboflavin: 45% DV
- Vitamin B12: 50% DV
- Phosphorus: 20% DV
- Potassium: 8% DV
Oat Milk Health Benefits
Oats are one of the best foods you can eat for a number of reasons. First, as a 100% whole grain, they’re filled with fiber, plant-based protein, B vitamins and minerals, including iron, calcium and magnesium. They’ve also been linked to reduced risk of heart disease thanks to a type of fiber called beta-glucan that’s been shown to improve cholesterol levels and even help with blood sugar control. This fiber provides prebiotics too, which fuel your body’s probiotics and help these friendly bacteria survive and thrive. Eating foods with beta-glucan has also been linked to improved immunity and gut health.
However, it’s still too early to say if the beta-glucan or other forms of soluble fiber added to oat milk during processing has all of the same effects as regularly eating oats. Some initial research has linked potential cholesterol-lowering benefits to beta-glucan in beverage form, but the advantages for your heart and immune system also depend on what else you eat each day (i.e., veggies, fruit, beans, nuts, seeds, seafood, cheese, unsweetened yogurt, and 100% whole grains).
Oat Milk vs. Cow’s Milk
Store-bought oat milk often has a similar amount of vitamins and minerals as traditional cow’s milk. That’s because the FDA permits fortifying milk and non-dairy substitutes with vitamin D and vitamin A. One cup of fortified milk — either oat or cow — provides about 20% of your daily value for each. Manufacturers may also add vitamin B12, calcium, and riboflavin to oat milks to provide some nutrients found naturally in cow’s milk.
The two kinds also contain a similar number of calories (90-150 depending on brand) in a 1-cup serving, but oat milk has more carbs (16g versus 12g) and fiber (3g versus 0g) and less protein (3g versus 8g). The additional protein in cow’s milk may keep you fuller, longer, since it prolongs the digestion and absorption process in your GI tract.
That said, it’s crucial to check labels before you swap out a dairy-based option for a plant-based one, since marketing claims can make “vegan,” “lactose-free,” or “non-dairy” food products appear more nutritious than they actually are. Even oat milks labeled as “Plain” or “Original” can contain added sugar.
Oat Milk vs Almond Milk
Oat milk tends to have a nice creamy consistency that blends well, which makes it a popular substitute in coffee drinks and the like. And if you’re dairy-free or have allergies to almonds, coconut or soy, oat milk can prove to be a safe option. If you’re lactose-free, how “good for you” oat milk is compared to almond milk and other plant-based alternatives depends entirely on two factors:
- Are you choosing an unsweetened version? For both oat and almond milks, look for ones that say “unsweetened” on the front of the package, and check the nutrition facts label to ensure there’s 0g of added sugar per serving. Heads up: “Barista Blend” is another code for added sugar — it’s designed to have a creamier texture for milk foam in lattes.
- How much of it are you drinking? If you love the taste of oat milk, then by all means pour an unsweetened version in coffee, tea, cereal, or homemade smoothies. But if you’re choosing oat milk for its perceived weight-loss benefits, know that it has slightly more calories than unsweetened almond milk, which can add up if you’re drinking it by the gallon or adding it to basically everything.
Oat Milk Disadvantages
For those with celiac disease or gluten-intolerance, you shouldn’t necessarily assume that oat milk is gluten-free. Some oats are processed on shared equipment, so look for a Certified Gluten-Free symbol on packaging to have peace of mind that the product meets strict gluten-free standards. Other than that, it can be tough to find an oat milk option without added sugar and of course the drink can be quite pricey, but overall there aren’t any major disadvantages to choosing this beverage.
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