• Home
  • Guides
  • Is Oat Milk Good for You? Benefits, Calories, and More

Is Oat Milk Good for You? Benefits, Calories, and More

Wondering if oat milk is good for you? This article will help you better understand the nutritional and caloric value of oat milk, as well as its benefits, possible side effects, how it's produced, and its impact on the environment.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on December 22, 2022.

Plant-based milk has become very popular in recent years. Oat milk is one of the plant-based milk that is gaining popularity.

There are a few special reasons why it is highly preferred; It is dairy-free and lactose-free, just like other plant-based milk.

In addition, it is not nut-based, rather than milk like almond milk. Therefore, those with nut allergies may prefer oat milk. Other dairy-free milks made from grains include rice milk and barley milk.

Also, oat milk made from gluten-free oats or commercial oat milk labeled “Gluten-Free” do not contain gluten.

It has a rich nutritional table based on oat milk. In addition, it can be enriched by adding vitamin B12 to commercial oat milk. This is one of the vitamins vegans lack, and fortified oat milk can make a nice supplement.

This article was created to be your guide to oat milk. We’ll discuss the nutritional value, side effects, potential health benefits, degradation process, and more here.

Oat Milk Nutritional Info and Calories

Oat milk has a rich nutritional table. According to USDA (U.S. Department of Agriculture) food data central, a 100-gram serving of oat milk offers the following nutritional values:

Energy: 48 kcal
Protein: 0.8 g
Fat: 2.75 g
Carbohydrates: 5.1 g
Fiber: <0.75 g Calcium: 148 mg
Iron: 0.26 mg
Magnesium: 5.9 mg
Phosphorus: 89 mg
Potassium: 148 mg
Selenium: 2.5 µg
Sodium: 42 mg
Vitamin D: 68 IU
Vitamin B-12: 0.51µg
Folate: 6 µg

Oat milk does not have the same level of nutritional value as whole oats, therefore industrial oat milk is often fortified with additional nutrients such as potassium, iron, calcium, and vitamins A, D, and B vitamins.

As a consequence of this, store-bought versions often provide a greater variety and quantity of nutrients than do handmade counterparts.

In comparison to soy milk and almond milk, oat milk typically has a greater number of calories, carbohydrates, and fiber. It has a lower protein content compared to soy and dairy alternatives.

Additionally, oat milk generally has a higher B vitamin than almond milk, whereas almond milk typically has a higher concentration of vitamin E.

Potential Oat Milk Health Benefits

Research on oats and oat milk reveals that these foods may give a number of advantages to health. These health benefits are due to the nutritional composition of oats and oat milk.

It’s Nut-Free

Nut allergy is a condition that affects a significant part of the population and results in serious symptoms.

It is not recommended to consume nut-based milk such as almond milk or hazelnut milk for those with nut allergies. This includes Brazil nuts, almonds, cashews, macadamia nuts, hazelnuts, pecans, pistachios, pine nuts, and walnuts.

Oat milk is not nut-based and is suitable for consumption by people with nut allergies.

It’s Dairy-Free

The term “dairy” refers to any food that is produced using milk as a primary ingredient. In a strict sense, this refers to anything that has been prepared using goat’s milk, cow’s milk, or sheep’s milk. Any animal milk is dairy.

Since oats originate from plants, they do not include any dairy products and are suitable for consumption on a diet that excludes dairy products.

Also, oat milk does not include any dairy products and is suitable for those who follow a dairy-free dietf since it is prepared from oats rather than animal milk.

It’s Lactose-Free

Lactose is a protein that is only present in milk, and oat milk does not include any dairy products.

Because oat milk is produced from oats and water, it is organically devoid of lactose and may be consumed by those who want to steer clear of including lactose in their meals.

It Can Be Gluten-Free

There is oat milk that includes gluten. This is due to the fact that not all varieties of oats are regarded to be gluten-free.

If you want to consume gluten-free oat milk, you will need to check the label indicating that it is free of gluten.

If the oat milk you buy does not have a label stating that it is gluten-free or that it has been confirmed to be gluten-free, there is a good chance that it has been cross-contaminated with components that contain gluten.

If you’re making your own milk, using gluten-free oats will ensure your homemade oat milk is gluten-free, too.

It’s a Good Source of B Vitamins

Many types of B vitamins, including vitamin B12 and riboflavin (B2), are added to oat milk during the process of fortification.

B vitamins are necessary for good health and have been linked to a variety of positive effects.

For example, they may assist in the reduction of stress, the prevention of oxidative stress, and the promotion of healthy skin, hair, and nails, and this is particularly true if you are lacking in this category of vitamins.

It Can Support Your Bone Health

Vitamin D and calcium, both of which are beneficial to bone health, are often added to oat milk during the processing stage.

Calcium is the primary mineral that is utilized in the formation of bones, thus having enough of it is very necessary for healthy and strong bones.

If you do not get enough calcium from your diet on a regular basis, this might lead your bones to turn brittle over time, making them more susceptible to shatter or fracture.

A sufficient amount of vitamin D is also essential since it plays a role in the process of calcium absorption from the digestive system.

Your bones may become more fragile as a result of a deficiency in vitamin D, which prevents them from absorbing the necessary amount of calcium.

It is important to keep in mind, however, that homemade oat milk doesn’t contain vitamin B12 or Vitamin D since these vitamins are only found in commercially available varieties that have been fortified.

How Is Oat Milk Made?

Oat milk is very easy to make at home and costs much less than commercial oat milk.

In addition, another advantage of making your oat milk homemade is that you choose the ingredients yourself. You can use quality and gluten-free oats and avoid food additives and thickeners.

A simple oat milk recipe consists of two stages:

  1. Oats are mixed with cold water in a blender
  2. With the help of cheesecloth, the oat residue is separated

The bottom part is your homemade oat milk. Its density can be adjusted according to the oat-water ratio.

Some people may add ingredients such as vanilla, molasses, cinnamon, dates, and honey to enrich the taste.

Does Oat Milk Go Bad?

Yes, just like other foods spoil over time, oat milk also goes bad. However, shelf-stable ones will remain good for a far longer period of time than their chilled counterpart.

How Long Does Oat Milk Last

Packaged, shelf-stable oat milk can be consumed for up to 6-12 months. It is necessary to look at the expiry date and determine the consumption accordingly.

An unopened but cooled oat milk will last for a shorter time, again based on the expiry date.

If you are making your oat milk at home, it would be best to consume it within 5 days.

How Long Is Oat Milk Good For After Opening

Both refrigerated or shelf-stable oats should be consumed within 10 days after opening. Storage conditions are decisive in spoilage. The 10-day limit is valid for milk that is kept refrigerated.

According to the USDA, an opened carton of oat milk can stay out for up to two hours and is suitable for consumption.

If you have left your oat milk outside for more than two hours without cooling, it is recommended not to consume it.

Oat Milk Side Effects

Oats are not a component that many individuals find to be bothersome; nonetheless, there are some adverse effects that arise when oats are initially added to a person’s diet.

Possible adverse reactions to oat milk include the following:

Gluten Sensitivity

Despite the fact that oats do not contain gluten by nature, the major source of exposure to gluten is cross-contamination caused by wheat processing equipment.

If you have celiac disease or are gluten sensitive, you should either buy oat milk that is gluten-free or create your own oat milk using rolled oats that are gluten-free.

The Danger of High Sugar and Preservatives

Additives, artificial flavorings, and preservatives are common components in commercially available oat milk. Therefore, it has the potential to influence both your digestive system and the bacteria in your intestines.

Additionally, extra sugars may be found in oat milk, particularly when it is sweetened. Therefore, it is recommended that you always choose sugar-free variants of oat milk.

Oat Milk Sustainability

In comparison to the other kinds of milk, dairy milk has the most significant impact on the environment. Every choice that comes from plants is much more beneficial for the environment.

Oat milk is considered to be one of the most environmentally friendly forms of plant-based milk.

Oats are not a factor in deforestation in developing nations since they are farmed in regions with colder weather, such as the United States and Canada. To flourish, they do not call for an excessive quantity of water.

In a comparison of the carbon footprints of cow’s milk, soy milk, and almond milk, the data produced by the Climate School at Columbia University demonstrates that oat milk has the smallest total impact on the environment.


Oat milk is a plant-based dairy product that can be consumed as an alternative to animal milk.

Oat milk’s nut-free, dairy-free, and lactose-free properties play an important role in its preference.

It’s not always gluten-free, but oat milk made from gluten-free oats and commercial oat milk that are labeled gluten-free are gluten-free.

Like all other foods, oat milk is prone to spoilage. Storage, expiration date, and type of oat milk play a role in spoilage.

It may cause some side effects. The basis of these side effects may be based on gluten content and added sugar.

Oat milk is generally more sustainable than other plant-based milk alternatives and has a very low environmental burden.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.