Oat Milk Nutrition Benefits and Facts

Nutritional summary

Oat milk contains beta-glucan (a water-soluble dietary fiber), which is well-established for its ability to help lower cholesterol, blood lipids, and blood sugar levels .
Compared to cow's milk, oat milk is typically lower in protein and lipids but higher in carbohydrates and unsaturated fatty acids .
While naturally derived from oats, commercial oat milk is often classified as an ultra-processed food because of the industrial processing required to create the liquid analogue .
Fortified versions of oat milk can provide calcium, vitamin D, and iodine levels comparable to or higher than dairy milk, though nutrient levels in unfortified versions are generally lower due to losses during manufacturing .

Interesting fact

The modern process for creating oat milk was developed in the early 1990s by Rickard Öste, who used specific enzymes to liquefy oats while preserving their cholesterol-lowering beta-glucans.

Standout nutrients

ACE

SOURCE

Calcium

SOLID

SOURCE

Molybdenum

SUPER

SOURCE

Water

GREAT

SOURCE

Maltose

kcal per 100g

Protein0.48g

Fat1.78g

Carbs4.46g

Fiber0.54g

Sugar3.29g

Fat breakdown

Polyunsat0.68g

Monounsat0.43g

Saturated0.18g

Seasonality

Not available

Diet

VeganVegetarianPescatarianDairy Free

Sustainability

Lighter footprint

Oat milk has significantly lower greenhouse gas emissions and land use requirements compared to dairy milk.

Confidencehigh

Storage

Refrigerate After Opening

5–7 days

Store in the refrigerator once the seal is broken.

Cool Dark Place

6–12 months

Applies to unopened UHT/shelf-stable cartons.

Flavour

Data & Sources

Harmonized from 2 validated sources

French Food Database

2 contributing source foods

Swiss Food Database

1 contributing source food

Claim citations

Oat milk analogue versus traditional milk: Comprehensive evaluation of scientific evidence for processing techniques and health effects - PMC

[1]pmc.ncbi.nlm.nih.gov

The rise of plant-based milk alternatives: exploring nutritional, health ...

[2]pmc.ncbi.nlm.nih.gov

A systematic review and meta-analysis of randomized trials of ... - PMC

[8]pmc.ncbi.nlm.nih.gov

Plant-Based Dairy Alternatives Contribute to a Healthy and Sustainable Diet - PMC

[10]pmc.ncbi.nlm.nih.gov

Perspective: Identifying Ultra-Processed Plant-Based Milk Alternatives in the USDA Branded Food Products Database - PMC

[11]pmc.ncbi.nlm.nih.gov

Plant-Based Milk Alternatives in Child Nutrition - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

42.8

Version

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