Calories
45 kcal
2% of Daily kcal · low-calorie
Protein
0.7 g
1% RDI
Fat
2.3 g
0.2g sat fat
Carbs
5.4 g
2% RDI
Sugar
2 g
4% RDI
Fiber
0.5 g
2% RDI
Salt
0 g
1% RDI
Oat Milk
Oat Milk is a plant-based milk made by extracting soluble components from oats and water; it’s widely used in coffee, baking and cereal as a creamy dairy alternative. It is popular in European and North American markets and is known for its mild, slightly sweet oat flavor and smooth texture. In terms of nutrition, commercial oat milk is low in protein, providing only about 0.66g of protein per 100g, but many brands are fortified with calcium and vitamin D to more closely match dairy milk. Oat-based beverages also retain small amounts of oat-derived minerals like manganese and selenium and can contain some soluble fiber (beta-glucans) when minimally processed. Compared with dairy or soy alternatives, oat milk typically has a weaker amino-acid profile, so it’s not the best stand-alone protein source; choosing unsweetened, fortified varieties and using it alongside other protein-containing foods helps balance your diet.
Vegan · Lactose free · Ultra-processed · ~0.18€/100g
Kinome Health Grade
C-
Fair
-
Nutrition
Macronutrients per selected portion. Averaged from verified sources.
Nutrition quality
Scored against dietary guidelines. Tap rows for a deeper breakdown.
Composite score - weighted by current nutrition science
C- · 5.2 / 10
Healthy alternatives
Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.
Frequently asked
Q.01Is Oat Milk healthy?
Oat Milk is rated moderate (Health Grade C-) per 100g and can be part of a balanced diet.
Q.03What NOVA processing level is Oat Milk?
Oat Milk is NOVA 4 - Ultra-processed.
Q.05Is Oat Milk lactose free?
Yes, Oat Milk is lactose free.
Q.02What are the macros in Oat Milk?
100g of Oat Milk contains 45 kcal, 0.66g protein, 5.37g carbohydrates, 2.33g fat, and 0.5g fiber.
Q.04Is Oat Milk vegan?
Yes, Oat Milk is vegan.
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