Oat Milk: Calories, Nutrition & Healthier Swaps
47 kcal per 100 ml · Nutri-Score B
sugar: medium saturated fat: low salt: low fiber: low
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.
Oat Milk nutrition facts per 100 ml and per serving
| Nutrient | Per 100 ml | Serving: glass, 200 ml |
|---|---|---|
| Calories | 47 kcal | 94 kcal |
| Protein | 0.8 g | 1.6 g |
| Fat | 1.5 g | 3 g |
| incl. saturated | 0.2 g | 0.4 g |
| Carbohydrates | 7.5 g | 15 g |
| incl. sugars | 4 g | 8 g |
| Fiber | 0.8 g | 1.6 g |
| Salt | 0.1 g | 0.2 g |
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.
Oat Milk: nutrition highlights
Nutritionally it's mainly a source of energy: 47 kcal per 100 g, 94 kcal per serving.
On the open Nutri-Score algorithm, oat milk gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (glass, 200 ml) is 94 kcal — roughly 31 min of easy walking or 12 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.
Healthier swaps for Oat Milk
There's no swap in our base that is clearly better at the same calories — oat milk is already one of the better choices in its category.
More in dairy & cheese
MilkKefirGreek YogurtPlain YogurtCottage CheeseMozzarellaFetaParmesanCheddarButter