Oat Milk: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of oat milk has 120 calories, 1.9 g fiber and 0 mg vitamin C. Full oat milk nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Oat milk contains 120 calories per cup, with 3 g of protein and 16.1 g of carbohydrates. It also provides 1.9 g of fiber and 288 mg of calcium, making it a nutritious dairy alternative.
This page explores the nutritional profile of oat milk, including its calorie content and health benefits. We will also examine how it compares to other dairy and plant-based alternatives.
Oat Milk Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table provides detailed information on the composition of oat milk per serving.
Values are for 1 cup (240 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 120 | 50 | 6% |
| Protein | 3.0 g | 1.3 g | 6% |
| Carbohydrates | 16.1 g | 6.7 g | 6% |
| Fiber | 1.9 g | 0.8 g | 7% |
| Sugar | 6.0 g | 2.5 g | - |
| Fat | 3.6 g | 1.5 g | 5% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 312 mg | 130 mg | 7% |
| Calcium | 288 mg | 120 mg | 22% |
| Sodium | 101 mg | 42 mg | 4% |
About 59% of oat milk calories come from carbohydrates, 11% from protein and 30% from fat.
Oat Milk by Health Goal
The by-goal ratings section highlights how oat milk aligns with various dietary objectives.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 120 calories per serving, with 1.9 g fiber for fullness |
| Blood sugar / diabetes | Good | Glycemic load of about 7 per serving |
| Bone health | Good | Provides 288 mg calcium (22% DV) for bones |
| Digestion | Good | Yogurt and kefir add probiotics; the lactose in dairy bothers some people |
| Heart health | Good | Calcium and protein; lower-fat options cut the saturated fat |
| Muscle gain | Fair | Modest protein at 3 g per serving |
Oat Milk and Blood Sugar
Glycemic index: 60. Glycemic load: 7 per serving.
Oat Milk has a glycemic load of about 7 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.
How Oat Milk Compares to Other Dairy and Alternatives
In the comparison table, we evaluate oat milk against other popular dairy and non-dairy options.
| Food (per 100 g) | Calories | Protein (g) | Fat (g) | Calcium (mg) |
|---|---|---|---|---|
| Oat Milk | 50 | 1.3 | 1.5 | 120 |
| Almond Milk | 15 | 0.4 | 1.2 | 188 |
| Soy Milk | 33 | 2.6 | 1.5 | 123 |
| Milk | 61 | 3.1 | 3.3 | 113 |
Oat Milk Myths, Checked
Oat milk is low carb , False. Oat milk has more carbs than other milks, about 16 g per cup.
Oat milk is high in protein , False. It has only about 3 g per cup, less than soy or cow milk.
How to Track Oat Milk
Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log oat milk accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of oat milk?
One cup of oat milk contains 120 calories, which is relatively low compared to whole milk, making it a suitable option for those monitoring their caloric intake.
Is oat milk good for weight loss?
Oat milk can be beneficial for weight loss due to its lower calorie content and the presence of fiber, which may help with satiety.
Can people with diabetes eat oat milk?
People with diabetes can consume oat milk, but they should be mindful of its carbohydrate content, which is 16.1 g per cup, contributing to its glycemic load of about 7.
How much calcium is in oat milk?
Oat milk provides 288 mg of calcium per cup, which is comparable to fortified dairy milk, making it a good source of this essential mineral.
Is oat milk high in sugar?
Oat milk contains 6 g of sugar per cup, which is naturally occurring from the oats used in its production, but it is lower than many flavored milk alternatives.
Why is oat milk higher in carbs?
Oat milk is higher in carbohydrates, with 16.1 g per cup, primarily due to the oats, which are a carbohydrate-rich grain.
Key Takeaways
- Oat milk has 120 calories per cup.
- It contains 3 g of protein and 1.9 g of fiber.
- Oat milk provides 288 mg of calcium per serving.
- It has a glycemic load of about 7.
- Oat milk contains 6 g of sugar per cup.
- Its creamy texture makes it a popular dairy alternative.
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