Oat Milk Nutrition Facts: Calories, Vitamins & Minerals
Oat Milk nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: cup, 240 ml |
|---|---|---|
| Calories | 47 kcal | 113 kcal |
| Energy (kilojoules) | 197 kJ | 472 kJ |
| Protein | 0.8 g | 1.9 g |
| Fat | 1.5 g | 3.6 g |
| incl. saturated | 0.2 g | 0.5 g |
| Total carbohydrates | 8.3 g | 20 g |
| incl. sugars | 4 g | 9.6 g |
| incl. fiber | 0.8 g | 1.9 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 ml as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
47 kcal (197 kJ) per 100 ml · P/F/C 0.8/1.5/8.3 g
Serving (cup, 240 ml) — 113 kcal (472 kJ) · Nutri-Score C
Per 100 ml: sugar: medium saturated fat: low salt: low fiber: low
Is oat milk healthy?
In moderation. Oat milk sits in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” drink.
Against
- On the drinks scale anything with calories ranks below water: this has 47 kcal and 4 g of sugar per 100 ml, and little protein to offset it (0.8 g).
A typical serving (cup, 240 ml) has 113 kcal, 1.9 g protein, 3.6 g fat and 20 g carbs. Other amounts in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Oat milk is a plant drink made from oats and water. It has less protein than cow's milk, and its sweetness often comes from broken-down oat starch.
protein 7%fat 29%carbs 64%
Vitamins and minerals in oat milk
Per 100 ml, the standouts are riboflavin — 0.28 mg, 22% of the Daily Value; vitamin B12 — 0.51 mcg, 21% of the Daily Value; calcium — 148 mg, 11% of the Daily Value.
| Nutrient | Per 100 ml | Serving: cup, 240 ml | % DV |
|---|---|---|---|
| Vitamin D | 1.7 mcg | 4.1 mcg | 20% |
| Thiamin (B1) | 0.04 mg | 0.1 mg | 8% |
| Riboflavin (B2) | 0.28 mg | 0.67 mg | 52% |
| Vitamin B12 | 0.51 mcg | 1.2 mcg | 51% |
| Potassium | 148 mg | 355 mg | 8% |
| Calcium | 148 mg | 355 mg | 27% |
| Phosphorus | 89 mg | 214 mg | 17% |
| Copper | 0.03 mg | 0.06 mg | 7% |
| Manganese | 0.13 mg | 0.3 mg | 13% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Oat milk, unsweetened, plain, refrigerated” (FDC ID 2257046, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 ml; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Oat Milk calories by volume, 100–500 ml
250 ml of oat milk has 118 calories and 330 ml has 155. The table gives protein, fat and carbs for each amount; for any other amount, type your own into the calculator below.
| Volume | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 100 ml | 47 | 0.8 / 1.5 / 8.3 | 0.8 |
| 200 ml | 94 | 1.6 / 3 / 17 | 1.6 |
| 240 ml — typical serving | 113 | 1.9 / 3.6 / 20 | 1.9 |
| 250 ml | 118 | 2 / 3.8 / 21 | 2 |
| 330 ml | 155 | 2.6 / 4.9 / 27 | 2.6 |
| 500 ml | 235 | 4 / 7.5 / 42 | 4 |
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Portion → calories and macros
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Calories in dishes with oat milk
| Dish | Serving | Kcal per serving | Oat Milk in it |
|---|---|---|---|
| Oat milk matcha latte | 250 ml | 123 | ≈247 g |
| Oat milk flat white | 180 ml | 61 | ≈120 g |
| Iced oat milk latte | 310 ml | 87 | ≈180 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (cup, 240 ml) is 113 kcal — roughly 37 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Oat Milk: swaps and alternatives
No need to swap: oat milk gets grade C, and nothing is in the red on the per-100 ml traffic light: sugar 4 g (red is over 11.25 g), saturated fat 0.2 g (over 2.5 g) and salt 0.1 g (over 0.75 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 240 ml, a typical serving of oat milk.
Oat Milk vs similar foods: calories compared
| Per 100 ml | Kcal | P / F / C, g |
|---|---|---|
| Almond Milk | 24 | 0.5 / 1.9 / 1.8 |
| Skim Milk | 31 | 3 / 0.1 / 4.8 |
| Oat Milk | 47 | 0.8 / 1.5 / 8.3 |
| Whole Milk | 60 | 2.9 / 3.2 / 4.7 |
Oat Milk: head-to-head comparisons
FAQ
How many calories are in 100 ml of oat milk?
100 ml of oat milk has 47 calories, with 0.8 g protein, 1.5 g fat and 8.3 g carbohydrates (0.8 g fiber).
How many calories are in a serving of oat milk?
A serving (cup, 240 ml) has 113 calories: 1.9 g protein, 3.6 g fat and 20 g carbs.
What are the macros of oat milk?
Per 100 ml: 0.8 g protein, 8.3 g carbs and 1.5 g fat. By calories that's about 7% protein, 64% carbs and 29% fat.
How long do you have to walk to burn a serving of oat milk?
About 37 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person — that's the 113 calories in a serving (cup, 240 ml).
What vitamins and minerals are in oat milk?
Per 100 ml, oat milk is richest in riboflavin (0.28 mg, 22% DV), vitamin B12 (0.51 mcg, 21% DV), calcium (148 mg, 11% DV) — from USDA FoodData Central record 2257046.
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