Oat milk is a popular plant-based beverage made by blending oats with water. It’s vegan-friendly and naturally free of dairy and lactose, making it a great option for people who are lactose intolerant, follow a vegan diet, or avoid dairy for other health reasons.
Oat milk is high in beta-glucans, a type of soluble fiber found in oats that helps lower LDL (“bad”) cholesterol. LDL cholesterol can cause plaque buildup in your arteries. Over time, this increases the risk of heart disease and stroke.
According to the U.S. Food and Drug Administration (FDA), consuming 3 grams of beta-glucan per day may help lower cholesterol levels. One cup of oat milk provides about 1 to 2 grams, depending on the brand and how it’s made.
Oat milk is also lower in saturated fat than cow’s milk, which can further support heart health when used in place of full-fat dairy.
While oat milk isn’t as high in fiber as whole oats, it still contributes to your daily intake, especially compared to cow’s milk, which contains no fiber. Fiber is important for digestive health and preventing constipation.
Oat milk is also free of lactose. This can help prevent symptoms like gas and bloating in people who are sensitive to lactose or have lactose intolerance.
Oat milk contains plant compounds like polyphenols and avenanthramides. These are antioxidants that help protect your cells from damage caused by harmful compounds called free radicals.
Antioxidants have anti-inflammatory properties and may protect against chronic diseases like diabetes, heart disease, and certain types of cancer.
Many store-bought oat milks are fortified with vitamins and minerals like calcium, vitamin D, vitamin B12, and iron. These nutrients support bone strength, energy levels, and red blood cell production.
People who follow a vegan diet may especially benefit from fortified oat milk, since plant-based diets tend to be lower in calcium, vitamin B12, and vitamin D.
Here’s a look at the nutrition of oat milk and how it compares to cow’s milk.
Nutrition of Oat Milk
Nutrient (per 1-cup serving)
Unsweetened Oat Milk (fortified)
Cow’s Milk (2%)
Calories
110
130
Fat
5.68 grams (g)
5 g
Saturated Fat
0.45 g
3 g
Protein
1.61 g
8 g
Carbohydrates
13.1 g
12 g
Fiber
1.22 g
0 g
Calcium
378 milligrams (mg), or 29% Daily Value (DV)
300 mg, or 23% DV
Vitamin D
166 International Units (IU), or 21% DV
99.1 IU, or 12% DV
Oat milk is slightly lower in calories and saturated fat than cow’s milk. However, it’s also lower in protein, offering less than one-fourth the amount found in cow’s milk.
Oat milk contains some fiber and heart-healthy beta-glucans, which aren’t found in cow’s milk. Choosing a fortified oat milk is key, since it supplies added nutrients like calcium and vitamin D, which many diets lack.
While oat milk can be a healthy choice, there are some potential drawbacks to consider:
- Lower in protein: Oat milk has less protein than cow’s or soy milk, so it’s best to pair it with other protein-rich foods.
- May contain added sugars: Some brands add sugar for flavor, which can offset the potential benefits. Choose unsweetened varieties whenever possible.
- Possible gluten cross-contamination: Unless made with certified gluten-free oats, oat milk may not be safe for people with celiac disease or gluten sensitivity.
- Higher in carbohydrates: Oat milk contains more carbs than most plant milks, which may not be suitable for people who follow low-carb diets.
When shopping for oat milk, take a close look at the nutrition label to find the healthiest option. Choose unsweetened varieties without added sugars. You can always add your own flavor at home with a natural sweetener like honey. Be sure to read the ingredient list, too. Some brands include extra oils, gums, or additives you might not expect.
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