| Nutrient (per 100 g) | Oat milk | Oat milk, unsweetened, plain |
|---|---|---|
| Calories | 45 kcal | 48 kcal |
| Protein | 0.7 g | 0.8 g |
| Carbohydrates | 5.4 g | 5.1 g |
| Fat | 2.3 g | 2.8 g |
| Fibre | 0.5 g | 0 g |
| Sugar | 2 g | 0 g |
| Sodium | 43 mg | 42 mg |
All values per 100 g. Source: USDA FoodData Central.
Oat milk provides 45 kcal per 100 g, with 0.7 g of protein, 5.4 g of carbohydrates and 2.3 g of fat. 1 cup of Oat milk (244 g) provides about 110 kcal.
A fast summary built from the current nutrition profile per 100g.
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 45 kcal |
| Protein | 0.7 g |
| Carbohydrates | 5.4 g |
| Fat | 2.3 g |
| Fiber | 0.5 g |
| Sugar | 2 g |
| Sodium | 43 mg |
USDA data · USDA FoodData Central
| Portion | Weight | Calories |
|---|---|---|
| 1 cup | 244 g | 110 kcal |
| 1 guideline amount per fl oz of beverage | 2.5 g | 1 kcal |
| 1 guideline amount per cup of hot cereal | 61 g | 27 kcal |
| 1 fl oz | 30.5 g | 14 kcal |
| 100 g | 100 g | 45 kcal |
Portion weights: USDA FoodData Central
All values are computed from the per-100 g nutrition data (source: USDA).
Oat milk is a plant-based milk alternative made from oats and water, gaining popularity in recent years due to its creamy texture and versatility. Originating from Sweden in the 1990s, oat milk has become a staple in many households and cafes, particularly among those seeking dairy-free options. It is often enriched with vitamins and minerals, making it a nutritious choice for a variety of diets.
Nutritionally, oat milk is relatively low in calories, containing about 45 calories per 100 grams. It provides a modest amount of protein at 0.7 grams and is primarily composed of carbohydrates, with 5.4 grams per serving. The fat content is also low at 2.3 grams, making it a heart-healthy option. Oat milk can be used in smoothies, coffee, baked goods, or enjoyed on its own, appealing to both health-conscious individuals and those with lactose intolerance.
Oat milk contains approximately 45 calories per 100 grams. This makes it a lower-calorie alternative to whole milk, allowing for a nutritious option without high caloric intake.
Yes, oat milk is considered healthy. It is low in saturated fat, contains dietary fiber, and is often fortified with essential nutrients like calcium and vitamin D, making it a beneficial choice for many.
Oat milk should be stored in a cool, dry place. Once opened, it must be refrigerated and consumed within 5-7 days for optimal freshness.
Oat milk can support heart health, aid digestion due to its fiber content, and provide a dairy-free alternative for those with lactose intolerance. It is also rich in vitamins and minerals when fortified.
A recommended serving is one cup (240ml) per day, which can be incorporated into your diet several times a week depending on personal dietary needs and calorie intake.
1 cup of Oat milk (244 g) has about 110 kcal — 1.7 g protein, 13.2 g carbohydrates and 5.6 g fat (calculated from the USDA values per 100 g).
1 guideline amount per fl oz of beverage of Oat milk (2.5 g) has about 1 kcal — 0 g protein, 0.1 g carbohydrates and 0.1 g fat (calculated from the USDA values per 100 g).
1 guideline amount per cup of hot cereal of Oat milk (61 g) has about 27 kcal — 0.4 g protein, 3.3 g carbohydrates and 1.4 g fat (calculated from the USDA values per 100 g).
