How Nutritious Is Oat Milk?

Thiamin and folate, both B vitamins necessary for energy synthesis, are found in oat milk. Copper, zinc, manganese, magnesium, and trace levels of vitamins and minerals such vitamin D, vitamin A IU, riboflavin, and potassium are also present in the product. Most non-homemade commercial oat milk is supplemented with vitamins A, D, B12, and B2.

Is oat milk a better alternative to conventional milk?

Oat milk, which joins other non-dairy milk alternatives such as almond, coconut, and soy, is the newest addition to the non-dairy milk alternative world, and it’s a popular choice when served as an oat milk latte. While the consistency of oat milk is more similar to that of actual dairy milk, it’s vital to remember that the two are not interchangeable, especially when it comes to nutrition.

The nutritional profile is one of the most significant distinctions between oat milk and dairy milk nutrition. Oat milk has fewer nutrients than dairy milk, and the nutrients it does have are mostly fortified. That is, they are introduced during the manufacturing process rather than occuring naturally.

Each 8-ounce glass of dairy milk has thirteen necessary elements (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B 12, riboflavin, pantothenic acid, niacin, zinc, iodine, selenium, and potassium), but a glass of original oat milk contains only five (calcium, vitamin D, vitamin A, riboflavin and iron). All of the nutrients in oat milk are fortified, with the exception of iron. While vitamin A and D are added to dairy milk, the rest of the nutrients are found naturally, making it a nutrient-dense option.

Dairy milk offers nearly twice the protein of oat milk, in addition to delivering more nutrients overall. Protein is an important factor to consider when selecting foods and beverages since it aids in the development of lean muscle, and having enough at each meal can make you feel full and pleased. Every 8-ounce glass of dairy milk contains 8 grams of protein, whereas the same amount of oat milk normally contains 4 grams (though the protein content of oat milk varies by brand, so check the label). Dairy milk is also a good source of complete, high-quality protein, which means that each glass provides a complete spectrum of important amino acids. The majority of plant-based protein sources, such as oats, are incomplete proteins that lack some of the critical amino acids our bodies require.

Real dairy milk also has a short ingredient listjust milk, vitamin A, and vitamin Dso you always know what you’re getting. The minerals and additives in oat milk might vary a lot from one brand to the next. Because fortification of non-dairy milk substitutes is not controlled by the federal government, some brands may fortify more than others. Some oat milk variations feature more than 10 ingredients, including stabilizers and emulsifiers such gellan gum, locust bean gum, and sunflower lecithin. To make an informed decision, it’s critical to study and compare nutrition labels and ingredient lists.

The carbohydrate content of oat milk and dairy milk is also different. Oat milk can include up to 24 grams of carbs per serving, compared to 12 grams in dairy milk. Sugar is also added to some oat milk variants. The American Dietary Guidelines encourage limiting additional sugar in your diet, and the good news for milk aficionados is that typical white dairy milk contains no added sugar. Lactose, a naturally occurring sugar, is found in white milk.

Here’s how 8 ounces of low-fat (1%) milk compares to a regular oat milk in terms of nutrition:

  • Calcium (30%), vitamin D (30%), phosphorus (25%), riboflavin (25%), vitamin B12 (20%), protein (16%), vitamin A (ten percent)*, potassium (ten percent), niacin (ten percent)**
  • Calcium (35%)*, vitamin D (25%)*, riboflavin (30%)*, vitamin A (10%)*, iron (10%) (10 percent )
  • Water, oats, oat bran, tricalcium phosphate, sea salt, gellan gum, vitamin D, riboflavin, and vitamin A are among the ingredients.
  • Nutrients denote foods that supply 10% or more of the Daily Value of listed nutrients. As nutrient fortification varies, nutrients will vary by brand, flavor, and fat content.
  • Ingredients may differ depending on the brand, flavor, and fat content of the product.

Dairy milk is also a more economical option than oat milk, which costs around $0.86 per glass, and other non-dairy milk options, costing about a quarter each glass, making it a simple way to get more nutritional bang for your budget.

Real dairy milk is one of the first farm-to-table foods, and it’s nutrient-dense, healthy, and little processed. B vitamins for energy, high-quality protein for lean muscle, vitamin A for a strong immune system, and other bone-building elements such as calcium and vitamin D are all included. Few non-dairy milk substitutes can match its comprehensive nutritional profile.

Dairy milk also has a number of health benefits that have been shown through decades of research. According to, “intake of dairy products is also connected with a reduced risk of cardiovascular disease and type 2 diabetes, as well as lower blood pressure in adults.” On the other hand, the nutritional impact of non-dairy substitutes has not been properly investigated.

So, the next time you’re ordering a latte or picking up anything at the store, keep in mind that non-dairy milk substitutes don’t have the same nutritional value, functioning, or flavor as real dairy milk. Understanding your options and the distinctions between them might assist you in deciding which beverage is best for you and your family.

You can freeze milk in small containers (or an ice cube tray) before it expires if you want to keep it for later. You’ll see that the milk (and oat milk) separates, which is quite normal. Allow it to thaw in the refrigerator until you’re ready to use it. Give it a good shake and it’ll be ready to drink or use in your favorite recipes in no time. If you’re short on time in the morning, those frozen milk cubes can be used in a variety of ways, including cold-brew iced coffee and smoothie recipes.

  • Agricultural Research Service, United States Department of Agriculture. 2015. 1 April 2018 release of the National Nutrient Database for Standard Reference. USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702. USDA #01082; Milk, lowfat, fluid 1 percent milkfat, with added vitamin A and D; USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702.
  • IRI calendar year 2018 sales data, as well as average online grocery costs for the top markets.

How nutritious is oat milk?

Oat milk isn’t as nutritious as whole oats, therefore it’s commonly fortified with calcium, potassium, iron, B vitamins, and vitamins A and D. As a result, store-bought versions are more nutrient-dense than homemade counterparts.

Almond, soy, and cow’s milk all have more calories, carbohydrates, and fiber than oat milk. It has a lower protein content than soy and dairy variants.

Furthermore, oat milk has a higher concentration of added B vitamins than almond milk, whereas almond milk has a higher concentration of vitamin E. (2).

Oat milk, especially if fortified, is a good source of nutrients. Almond, soy, and cow’s milk have more calories, carbohydrates, and fiber, although soy and dairy milk have less protein.

Is there a disadvantage to drinking oat milk?

It has a lot of fiber and protein in it. Protein and fiber, according to SFGate, assist decrease cholesterol, promote regular bowel movements, appetite management, and muscular growth.

Reduces cholesterol levels. According to The American Journal of Clinical Nutrition, increasing dietary fiber is a wonderful method to improve blood and cholesterol health. Because oat milk is strong in fiber, it can help lower blood cholesterol levels.

The Cons

It’s possible that there’s a lot of sugar and preservatives in it. To improve the taste and shelf life of many kinds of oat milk, sugar and preservatives are occasionally added during the manufacturing process. The health benefits of oat milk may be reduced if you consume a lot of sugar.

It’s possible that it’ll be processed in the same facilities as gluten-free items. There is a potential of cross-contamination for those who want to consume oat milk due to gluten dietary requirements, as many oat milk businesses make their product in the same facility as gluten-containing items. Finding a brand of oat milk that is labeled “certified gluten-free” is critical to avoiding cross-contamination.

Are there any advantages to drinking oat milk?

This is one fantastic vegan milk product, with 0% saturated fats and only 2.5g of fat per serving. Whole milk has about 8 grams of fat and 5 grams of saturated fat per serving. Because each serving has very little fat, oat milk is incredibly low in calories, making it ideal for those who are controlling their calories for their own training and dietary needs.

What kind of milk is the healthiest to drink?

Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.

Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.

Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.

On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.

The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.

Is it okay if I drink oat milk every day?

Making dietary choices that help us maintain our health is a smart move, and picking foods that help protect our hearts is no exception. And if you drink oat milk every day, you’re in luck, owing to beta-glucan fibers, which some consider a wonder element. Consuming beta-glucans on a regular basis has a significant impact on heart health, according to a study published in the International Journal of Biological Macromolecules. This is due to the fiber’s interactions with various health factors that influence the risk of cardiovascular disease. In addition to helping to regulate blood sugar, beta-glucans may also aid in the maintenance or reduction of cholesterol levels, as well as the control of blood pressure, both of which are factors in the development of cardiovascular disease.

Is it preferable to drink oat or almond milk?

“Almond milk has a greater calcium, magnesium, and vitamins A, D, and E than oat milk, with varying amounts of potassium, salt, and sugar between the two alternative milk substitutes depending on the brand and variation,” adds Pumper.

Is oat milk causing you to gain weight?

  • Each cup provides a variety of vitamins and minerals, including vitamins A, B12, D, iron, and fiber and protein, as well as key macronutrients.
  • Oat milk easily outperforms other non-dairy alternatives such as nut milk and coconut milk, while soy milk does outperform oat milk in terms of protein content.
  • Oat milk, believe it or not, offers greater bone-strengthening calcium and almost no fat in contrast to cow’s milk: only 2.5 grams per cup vs 8 grams in cow’s milk and zero cholesterol.
  • If you’re attempting to lose weight, oat milk is a wonderful milk substitute because it’s low in calories (130 per cup), fat, and sugar but high in protein and fiber.
  • It’s the perfect alternative for anyone who is lactose intolerant, allergic to nuts, or concerned about hormone use in dairy milk.

Is oat milk a good anti-inflammatory food?

Oat milk is a popular plant milk that can be made quickly by combining oats and water. While it’s probably not the worst thing you can drink, it’s definitely not the best. Oats are heavy in carbs, which can cause blood sugar spikes and inflammation. Furthermore, many oat milk brands on the market contain a lot of sugar and other ingredients. Some brands may even contain processed oils like canola oil, which can cause inflammation in the body. Pesticide residue and gluten cross-contamination are also a concern, implying that the oats used to make the milk may not be gluten-free. I recommend avoiding oat milk since gluten can induce food allergies, systemic inflammation, leaky gut syndrome, and other health problems, including autoimmune illnesses.