Dairy
oat milk.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
oat drinkoat beverage
SERVING
CALORIES
48
PROTEIN
0.80g
CARBS
5.1g
FAT
2.8g
FIBER
0.80g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories48kcal—
Protein0.80g2%
Carbohydrates5.1g2%
Fiber0.80g3%
Sugar2.5g5%
Total fat2.8g4%
Saturated fat0.30g2%
Cholesterol0mg0%
Water90.6g—
MINERALS
Sodium42mg2%
Potassium148mg3%
Calcium149mg11%
Iron0.26mg1%
Magnesium5.9mg1%
Phosphorus89.2mg7%
Zinc0.09mg1%
Copper0.03mg3%
Manganese0.13mg6%
Selenium0µg0%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D1.7µg9%
Vitamin K0.40µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.28mg22%
Niacin (B3)0.10mg1%
Vitamin B60.01mg1%
Folate (B9)0µg0%
Vitamin B120.51µg21%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup247.2g
1 tablespoon15.5g
1 teaspoon5.2g
1 ml1g
1 liter1030g
HEALTH BENEFITS
Why eat it.
- ✓Contains beta-glucan, a soluble fiber linked to improved heart health and lower cholesterol levels.
- ✓Often fortified with calcium, vitamin D, and vitamin B12, supporting bone health and energy metabolism.
- ✓Naturally free of lactose, nuts, and soy, making it a suitable option for people with common allergies or intolerances.
- ✓Provides a source of dietary fiber, which can aid in digestion and promote feelings of fullness.
COOKING TIPS
In the kitchen.
- 1For hot beverages like lattes, use a 'barista blend' oat milk, which is formulated with more fat and emulsifiers to create stable, creamy foam.
- 2When adding to hot soups or sauces, temper the oat milk by slowly whisking in a small amount of the hot liquid before adding it to the pot to prevent curdling.
- 3Its naturally sweet and creamy profile makes it an excellent 1:1 substitute for dairy milk in baking, smoothies, and on cereal.
- 4Avoid boiling oat milk directly, as high heat can cause it to thicken and develop a slimy texture due to its starch content.
STORAGE
Keep it fresh.
- Store unopened shelf-stable cartons in a cool, dark place like a pantry. Check the expiration date.
- Once opened, refrigerate oat milk immediately and consume it within 7 to 10 days for optimal freshness and safety.
FAQ
Frequently asked questions.
Is oat milk healthy?
Yes, oat milk can be a healthy dairy alternative. It contains beta-glucan, a soluble fiber beneficial for heart health and cholesterol. Many brands are also fortified with essential nutrients like calcium, vitamin D, and B12, supporting bone health and energy metabolism.
How much protein, calories, and fat are in oat milk?
Per 100g, oat milk typically contains around 48 calories, 0.8g of protein, 5.1g of carbohydrates, and 2.75g of fat. It's generally lower in protein than dairy milk but provides some dietary fiber.
Is oat milk good for weight loss?
Oat milk is relatively low in calories compared to whole dairy milk, but its calorie content can vary by brand and whether it's sweetened. While it contains fiber that can promote fullness, moderation is key, especially with sweetened varieties, as excess calories can hinder weight loss.
Is oat milk vegan, lactose-free, and gluten-free?
Yes, oat milk is naturally vegan and lactose-free, making it suitable for those with dairy allergies or intolerances. For gluten-free needs, ensure you choose brands specifically certified gluten-free, as oats can be cross-contaminated during processing.
Can diabetics drink oat milk?
Diabetics can drink oat milk, but they should choose unsweetened varieties to manage blood sugar levels. Oat milk contains carbohydrates, so it's important to factor it into daily carb intake. The beta-glucan fiber may help moderate blood sugar response.
What does oat milk taste like and how can I use it?
Oat milk has a naturally creamy texture and a mild, slightly sweet, oaty flavor. It's versatile and can be enjoyed in coffee, smoothies, cereals, and as a base for sauces, soups, or oatmeal.
Can I use oat milk in coffee or for baking?
Yes, oat milk is excellent in coffee due to its creamy texture, which froths well for lattes and cappuccinos. It can also be used in most baking recipes as a 1:1 substitute for dairy milk, adding a subtle richness and moisture.
How do you store oat milk and how long does it last?
Unopened shelf-stable oat milk can be stored at room temperature until its best-by date. Once opened, all oat milk, including refrigerated varieties, should be kept in the refrigerator and typically consumed within 7-10 days for optimal freshness.
Does oat milk contain added sugar?
Many oat milk brands, especially flavored or 'barista' versions, contain added sugars to enhance taste and texture. Always check the nutrition label and ingredient list to choose unsweetened options if you want to avoid added sugars.
What is beta-glucan in oat milk and what are its benefits?
Beta-glucan is a soluble fiber naturally found in oats. In oat milk, it contributes to its creamy texture and offers significant health benefits, including helping to lower LDL ('bad') cholesterol, supporting heart health, and aiding in digestion.
