Oat milk scores 49/100, placing it in the decent range. Its nutritional profile benefits from fortification with key vitamins and minerals, but it is penalized for being an ultra-processed beverage with added sugars.
Oat milk is fortified with 11% DV calcium and 20% DV vitamin D per 100g.
A 100g serving provides 50% of the daily value for vitamin B12.
It contains 3g of added sugar per 100g, contributing to a penalty in its FoodScore.
Classified as NOVA 4, oat milk is an ultra-processed food.
Each 100g serving contains 50 calories and 1.3g of protein.
Scores +7 points above the beverage category average (42/100 across 134 foods).
Fiber
0.6g
2% of Daily Value
Protein
1.3g
3% of Daily Value
Added sugar
3g
6% of Daily Value
Sodium
42mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Vitamin A, Vitamin D, Vitamin B12, Riboflavin)+10
−
What holds it back
Added sugar (3g)-1
Ultra-processed (NOVA 4)-10
Why it scores 49
Oat milk receives a FoodScore of 49/100, categorized as 'Decent.' This score reflects a balance of beneficial fortification and drawbacks associated with processing. On the positive side, oat milk earns a significant bonus for its micronutrient content. It is often fortified, providing 11% of the Daily Value for calcium, 20% for vitamin D, and an impressive 50% for vitamin B12 per 100g serving. These additions are crucial for many plant-based diets. However, the score is notably impacted by two main penalties. First, it incurs a 1-point penalty due to its added sugar content of 3g per 100g. While not excessively high, any added sugar detracts from the overall nutritional quality. More significantly, oat milk is classified as NOVA 4, indicating it is an ultra-processed food, which results in a substantial 10-point penalty. This classification reflects the extensive industrial processing involved in its production, which often includes the use of isolates and additives. To achieve a higher score, manufacturers would need to reduce or eliminate added sugars and explore less intensive processing methods, though its nature as a beverage makes some processing unavoidable.
Health benefits
What the nutrients in oat milk actually do for you, grounded in established dietary science.
Supports Bone Health
Oat milk can contribute to bone health due to its common fortification with calcium and vitamin D. A 100g serving provides 11% of the Daily Value for calcium and 20% for vitamin D. Calcium is a primary structural component of bones, while vitamin D is essential for the body's absorption of calcium. Dietary guidelines emphasize adequate intake of both nutrients to maintain bone density and reduce the risk of osteoporosis. For individuals avoiding dairy, fortified oat milk offers a convenient plant-based source to help meet these important daily requirements.
Contributes to Energy Metabolism
Fortified oat milk can play a role in energy metabolism due to its significant vitamin B12 content. A 100g serving delivers 50% of the Daily Value for vitamin B12. This vitamin is crucial for the formation of red blood cells and for the proper functioning of the nervous system, both of which are integral to converting food into energy. For individuals following vegetarian or vegan diets, where natural sources of B12 are limited, fortified oat milk serves as an important dietary source to prevent deficiency and support overall metabolic processes.
Provides Vitamin A for Vision and Immunity
Oat milk often provides vitamin A, an essential nutrient for several bodily functions. A 100g serving typically contains 10% of the Daily Value for vitamin A. This vitamin is well-known for its role in maintaining healthy vision, particularly in low light conditions, and also plays a critical part in supporting the immune system. It helps in the proper functioning of immune cells and the integrity of mucous membranes. Including fortified oat milk can help contribute to your daily vitamin A intake, supporting both eye health and immune function.
Lower Saturated Fat Content
Compared to some dairy alternatives or full-fat dairy, oat milk generally has a lower saturated fat content, which can be beneficial for heart health. A 100g serving contains only 0.2g of saturated fat. Dietary guidelines recommend limiting saturated fat intake to reduce the risk of cardiovascular disease. Choosing beverages with lower saturated fat can be a simple way to manage overall fat intake, especially when consumed regularly. While its impact is modest, this characteristic aligns with recommendations for a heart-healthy dietary pattern.
Oat milk scores 49/100, placing it in the decent range. Its nutritional profile benefits from fortification with key vitamins and minerals, but it is penalized for being an ultra-processed beverage with added sugars.
How to eat it
Oat milk is a versatile plant-based beverage widely used in the US diet as an alternative to dairy milk. It's commonly enjoyed in coffee, cereal, smoothies, and baking. Its mild, slightly sweet flavor and creamy texture make it a popular choice. A typical serving size is 1 cup (240ml), which is roughly 2.4 times the 100g nutritional values provided.
Use oat milk in coffee and tea for a creamy, dairy-free addition, but be mindful of any added sugars in flavored varieties.
Incorporate oat milk into smoothies and overnight oats to add creaminess and a boost of fortified vitamins and minerals.
When baking, substitute oat milk for dairy milk in recipes like pancakes, muffins, or sauces to maintain a plant-based profile.
Check labels for unsweetened versions to minimize added sugar intake, especially if consuming oat milk regularly.
Store opened oat milk in the refrigerator and consume within 7-10 days to ensure freshness and safety.
Things to keep in mind
For most healthy adults, oat milk is generally well-tolerated. However, individuals with celiac disease or gluten sensitivity should choose certified gluten-free oat milk, as oats can sometimes be cross-contaminated with wheat during processing. Some individuals may experience mild digestive discomfort such as bloating or gas due to the fiber content, especially if not accustomed to it, though the fiber content in oat milk is relatively low. As an ultra-processed food, it's important to consider its role within an overall balanced diet rather than relying on it as a primary source of whole food nutrients.
Oat milk can be a part of a healthy diet, especially when fortified. It provides important nutrients like calcium, vitamin D, and vitamin B12, which are often lacking in plant-based diets. However, it is an ultra-processed food (NOVA 4) and often contains added sugars, which can detract from its overall nutritional quality. Choosing unsweetened, fortified varieties is generally recommended.
Is oat milk good for weight loss?
Oat milk is relatively low in calories, with 50 calories per 100g. Its lower calorie density compared to some dairy milks could support weight management if it replaces higher-calorie beverages. However, it is not particularly high in protein or fiber, which are key for satiety. Focus on unsweetened versions to avoid extra calories from added sugars.
Is oat milk ultra-processed?
Yes, oat milk is classified as a NOVA 4 food, meaning it is ultra-processed. This classification indicates that it has undergone extensive industrial processing, often involving the use of isolates and additives. While fortification adds nutrients, the processing itself is a factor in its FoodScore, incurring a penalty.
How does oat milk compare to almond milk?
Oat milk generally has a creamier texture and slightly more calories and carbohydrates than almond milk. Both are often fortified with similar micronutrients like calcium and vitamin D. Oat milk typically contains more protein than almond milk, but both are considered low-protein beverages. The best choice depends on individual dietary needs and preferences.
Can I use oat milk in coffee without it curdling?
Many brands of oat milk are specifically formulated to be barista-friendly and resist curdling in hot coffee. The stability can depend on the brand, the acidity of the coffee, and the temperature. Look for 'barista blend' or 'for coffee' labels, which often indicate a higher fat content or specific stabilizers to prevent separation.
Does oat milk contain gluten?
While oats are naturally gluten-free, they are often processed in facilities that also handle gluten-containing grains, leading to cross-contamination. If you have celiac disease or a gluten sensitivity, it is crucial to choose oat milk explicitly labeled as 'certified gluten-free' to ensure it meets strict gluten-free standards.
Is oat milk good for heart health?
Oat milk can contribute to heart health due to its low saturated fat content (0.2g per 100g) and the absence of cholesterol. Some research suggests that the beta-glucans in whole oats, from which oat milk is derived, can help lower LDL cholesterol, though the amount of intact beta-glucans in oat milk can vary. Choosing unsweetened varieties is important to avoid added sugars, which are not beneficial for heart health.