Calories in Oat Milk: Nutrition Facts & Serving Sizes
Per 1 cup (240ml)
Per 100g
Source: Web research, March 2026.
Oat milk is a plant-based milk alternative made by blending oats with water and straining out the solids. One cup (240ml) contains about 115 calories, 2.4g protein, 16.8g carbs, and 3.6g fat. Per 100g it delivers 48 calories. Compared to whole dairy milk, oat milk is lower in protein but also lower in fat and cholesterol-free. Most commercial oat milks are fortified with calcium (146mg per 100g) and vitamin D (1.2mcg per 100g), making them useful for anyone who avoids dairy but still wants to hit bone-health micronutrients. The carb count is higher than almond milk or soy milk due to the natural oat starches. Oat milk has a naturally creamy texture and mild sweetness, making it popular in coffee drinks, protein shakes, and oatmeal. Check labels since sweetened versions can push the sugar count up significantly.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (240ml) | 115.2 | 2.4g | 16.8g | 3.6g | 1.9g |
| 100g | 48 | 1g | 7g | 1.5g | 0.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 48 | 2% |
| Protein | 1g | 2% |
| Total Fat | 1.5g | 2% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 7g | 3% |
| Dietary Fiber | 0.8g | 3% |
| Sugars | 3.3g | 7% |
| Sodium | 42mg | 2% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 146mg | 11% |
| Iron | 0.2mg | 1% |
| Potassium | 146mg | 3% |
| Vitamin D | 1.2mcg | 6% |
| Vitamin B12 | 0.5mcg | 21% |
| Riboflavin (B2) | 0.1mg | 8% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Oat Milk
Oat milk provides a dairy-free calcium source when fortified, with about 146mg per 100g. Calcium is critical for bone density and muscle contraction, especially for those who train regularly. Most brands also fortify with vitamin D, which improves calcium absorption and supports immune function. Many people, especially those who avoid sun exposure, fall short on vitamin D.
The beta-glucan fiber naturally present in oat milk (carried over from the oats) has been linked to modest improvements in cholesterol levels. While the amount per cup is small, it contributes to overall fiber intake alongside other whole food sources.
Oat milk is completely dairy-free and lactose-free, making it a practical option for anyone with lactose intolerance or a milk allergy. It is also lower in saturated fat than whole dairy milk, which matters if you are managing cardiovascular risk factors.
The carbohydrates in oat milk come from oat starch, providing a small sustained energy release compared to the simple sugars in some other drinks. Use unsweetened versions in post-workout shakes or coffee to keep added sugar low while still getting a creamy texture and some caloric fuel.
Dietary Considerations
Oat milk is vegan, dairy-free, and lactose-free, fitting plant-based and dairy-intolerant diets. It is not ideal for keto or strict low-carb diets since one cup delivers nearly 17g carbs. For weight loss it is a reasonable choice over whole milk, being lower in calories and fat. Always choose unsweetened versions to avoid unnecessary added sugar. Oat milk is not gluten-free unless specifically labeled as such, since oats can be processed on shared wheat equipment. People with celiac disease or gluten sensitivity should check labels carefully.
Daily Intake (100g)
100g of oat milk provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in oat milk?
Oat milk has 48 calories per 100g. A standard cup (240ml) contains about 115 calories. Unsweetened varieties are on the lower end while flavored or barista versions can be higher.
Is oat milk good for weight loss?
Oat milk can fit a weight loss diet but it is higher in carbs than almond milk. Stick to unsweetened versions and account for the roughly 115 calories per cup in your daily total. It is not the leanest milk alternative, but it is lower in calories than whole dairy milk.
How much protein is in oat milk?
Oat milk contains 1.0g of protein per 100g, or about 2.4g per cup. This is much lower than dairy milk (about 8g per cup) or soy milk. If protein is a priority, pair oat milk with a protein powder or other protein source.
Is oat milk gluten-free?
Oat milk is not always gluten-free. Oats can be contaminated with wheat during processing. Look specifically for oat milk labeled certified gluten-free if you have celiac disease or gluten sensitivity.
How does oat milk compare to almond milk?
Oat milk has more calories and carbs than almond milk but also more fiber and a creamier texture. Almond milk is better for strict low-carb or keto diets, while oat milk works better in coffee and cooking due to its body and flavor.
Is oat milk keto-friendly?
No, oat milk is not keto-friendly. One cup contains around 16.8g of carbs, which would use up most of a keto daily carb limit. Unsweetened almond milk or coconut milk are better low-carb alternatives.
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