Is Oat Milk Healthy?
The popular non-dairy milk is now found in coffee creamer, ice cream, yogurt and more.
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Once the all-new milk alternative, oat milk is now as mainstream an option as soy or almond milk — and it might be even more popular. Touted as a nut- and dairy-free alternative to other non-dairy milks on the market, oat milk can be found in nearly every coffee shop across the country. However, if you’re not opting for oat milk for its nut-free properties, you may be wondering how the beverage stacks up against the other milk alternatives out there. In a landscape of countless options for plant-based milk refreshment, is oat milk even healthy?
What Is Oat Milk?
Much like other plant-based beverages, oat milk is made by blending oats with water. Through a series of steps, some solids are extracted, and the remaining liquid is the “milk” used in lattes, cereal and smoothies. Additional add-ins vary by brand, but may include flavors, sweeteners and thickeners. “Barista blends” tend to be thicker to allow for better foaming. Most brands contain some salt, as well as the intentional addition of calcium and vitamin D to make the nutritional content similar to cow’s milk and other plant-based beverages. Oat milk tends to have a creamy and subtly sweet flavor — there is definitely an essence of oats — but it’s not at all overwhelming. To have complete control over the ingredients, it is very easy (and pretty affordable) to make your own batch of oat milk. Like many recipes, the homespun versions will separate and have a shorter shelf life.
Nutrition Facts of Oat Milk
On average, an eight-fluid ounce serving of oat milk contains 120 calories and five grams of fat. Since oats are naturally low in fat, much of the fat in oat milk comes from healthy oils added to the mixture to help stabilize and thicken the end product. Oat milk is low in the protein department, with most brands containing one to two grams per serving. Since oats are plentiful in carbohydrates, the carb count in oat milk is higher than many plant-based beverages coming in at about 15 grams per serving. Oats are also high in fiber, but since most of the fibrous part of the oat is removed during processing, oat milk only offers about one to two grams of fiber per serving. Added calcium and vitamin D totals average 20-percent of the daily recommendations for each, but brands may vary so look at labels to verify what your brand of choice offers.
While some flavored oat milks contain some added sugar, it’s important to read ingredient lists to see what, if any, added sweeteners are included. In many instances, no sugar is added but the steps used in the production of oat milk develops the natural sugars in the oats and FDA guidelines mandate that these types of sugar be part of the tally of grams of added sugars on nutrition labels.
What Are the Best Oat Milk Brands?
Oat milk brand offerings continue to expand – check labels as the ingredient lists can vary significantly. Here is a rundown on some of the best-selling brands.
Adopted as the “house” oat milk at Starbucks, Oatly is the brand that led the charge on the U.S. oat milk trend. This super creamy oat beverage is fortified with vitamins A, B2, B12, D and calcium. Oatly varieties can be found in both room temperature and chilled packaging; the line includes barista blend, coffee creamers and a mighty tasty chocolate flavor.
An Amazon best-seller, this brand is made from certified gluten-free oats and available varieties include extra creamy and chocolate. Califia also offers a higher protein blend that’s fortified with pea protein along with extra calcium, vitamin D and flaxseed oil for some omega-3 fats.
Simple sums up this organic, three-ingredient blend. Subtly sweet, sippable and a wonderful choice for a bowl of cereal. Mooala also offers organic original oat milk as well as barista blend.
From a company known for innovative canned coffee drinks. Rise Brewing Co. oat milk is lovely for smoothies and cereal. The variety packs offer chocolate, vanilla and original flavors.
The beloved yogurt brand offers up oats located in the refrigerated plant milks section of your grocery store. Flavors include Original, Extra Creamy, Zero Sugar Original and Barista Blend. Check the brand website for special seasonal offerings as well.
Just three ingredients are all you will find in this oat blend – filtered water, oats and salt. A one cup serving of this beautifully boxed milk contains 100 calories.
Planet Oat offers a wide range of flavors including Dark Chocolate and Unsweetened Vanilla oat milks, and Coffee Cake creamer. This brand offers a mix of shelf-stable and refrigerated containers and is involved in numerous sustainability efforts.
Bottom Line: Like other plant beverages, oat milk can be part of a healthy eating plan and a creamy addition to your lattes. Survey those ingredient lists to find the best fit for your diet.
*This article was written and/or reviewed by an independent registered dietitian nutritionist.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.
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