Oat milk is a dairy-free alternative to cow’s milk. It can be a good source of calcium and is suitable for people with allergies, dairy intolerances, or those who follow a plant-based or vegan diet.
Oat milk can be a good source of vitamins and minerals, including calcium, and manufacturers often fortify it with vitamin B12.
This article will look at the potential health benefits of oat milk and examine how it compares with traditional whole and low fat dairy milk.
Oat milk is a dairy-free alternative to cow’s milk. It is suitable for people who:
- follow a vegan or plant-based diet
- are lactose intolerant
- are allergic to milk
- live with gastroenterological conditions, such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome
Manufacturers make oat milk by soaking steel cut oats in water, then straining the mixture. Some manufacturers then fortify the milk with vitamins and minerals.
Each brand of oat milk will have a different mix of vitamins and minerals. In general, oat milk is high in nutrients, including calcium and vitamin B12.
It does not contain all the same nutrients as traditional dairy milk, which provides more protein and a wider range of vitamins.
| Name | Amount | Percentage of recommended daily value (where available) |
| Energy | 120 kcal | |
| Protein | 3 g | 6% |
| Total lipid (fat) | 4.99 g | 6% |
| Carbohydrate | 16 g | 6% |
| Fiber | 1.92 g | 7% |
| Sugars | 7.01 g | |
| Calcium | 350 mg | 25% |
| Iron | 0.288 mg | 2% |
| Phosphorus | 269 mg | 20% |
| Potassium | 389 mg | 8% |
| Sodium | 101 mg | 4% |
| Riboflavin | 0.6 mg | 45% |
| Vitamin B12 | 1.2 µg | 50% |
People should always check the labels of the products they are buying for the most accurate nutritional information.
Oat milk is a good source of a number of nutrients, vitamins, and minerals. These include:
Protein
The Food and Drug Administration (FDA) recommends that adults consume around 50 g of protein per day.
Protein is important for several bodily processes, including:
- immune response
- fluid balance
- vision
- blood clotting
The body also uses protein to build and repair cells and body tissues, and to produce hormones, antibodies, and enzymes.
Fiber
The body needs fiber to move food and waste through the digestive system. This keeps the gut healthy and helps to avoid constipation.
Fiber can also help manage the levels of low-density lipoprotein (LDL) cholesterol in the blood. LDL cholesterol, or “bad” cholesterol, can increase the risk of heart disease and heart attacks.
Calcium
Adults need between
The body uses calcium to:
- build and maintain strong bones and teeth
- move muscles
- carry messages between the brain and the body
- help blood move through the blood vessels
- release hormones and enzymes
Phosphorus
An average cup of oat milk contains around
According to the
Riboflavin
Riboflavin is also known as vitamin B2. It is an essential vitamin for the cells, helping them to grow, develop, and function. It also helps to turn food into energy.
One cup of oat milk can provide around
Vitamin B12
Oat milk can also be a good source of vitamin B12. This nutrient is very important because it helps the body to:
- keep the nerves healthy
- keep the blood cells healthy
- make DNA
It also helps to
Some of these nutrients, vitamins, and minerals occur naturally in oat milk, and manufacturers add others. It is always a good idea to read the label of a product to check the exact nutritional information.
Learn more about foods high in B12 for vegetarians and vegans here.
Dairy milk and oak milk have different nutritional profiles. For example, dairy milk tends to contain more protein and a wider variety of vitamins and minerals.
In the U.S., manufacturers add vitamin D to whole milk. Vitamin D helps the body absorb the calcium it needs to build, maintain, and repair bones. In addition, it plays an essential role in:
- muscle movement
- the nervous system
- the immune system
Lack of vitamin D can result in serious health problems. Children can develop rickets, which means their bones are too soft to support their weight. In adults, it can increase the risk of osteomalacia, or soft bones, and osteoporosis, or fragile bones.
The
| Name | Amount |
| Energy | 152 kcal |
| Nitrogen | 1.27 g |
| Protein | 8.14 g |
| Total lipid (fat) | 7.97 g |
| Carbohydrate | 11.5 g |
| Sugars | 12 g |
| Calcium | 306 mg |
| Magnesium | 29.6 mg |
| Phosphorus | 251 mg |
| Potassium | 374 mg |
| Sodium | 94.6 mg |
| Zinc | 1.05 mg |
| Copper | 0.002 mg |
| Iodine | 94.4 µg |
| Selenium | 4.73 µg |
| Thiamin | 0.139 mg |
| Riboflavin | 0.344 mg |
| Niacin | 0.261 mg |
| Betaine | 1.74 mg |
| Vitamin B12 | 1.34 µg |
| Vitamin A | 79.7 µg |
| Vitamin E (alpha-tocopherol) | 0.125 mg |
| Vitamin D (D2 + D3) | 2.39 µg |
The
| Name | Amount |
| Energy | 106 kcal |
| Nitrogen | 1.3 g |
| Protein | 8.32 g |
| Total lipid (fat) | 2.34 g |
| Carbohydrate | 12.7 g |
| Sugars | 12.2 g |
| Calcium | 310 mg |
| Magnesium | 29.5 mg |
| Phosphorus | 253 mg |
| Potassium | 391 mg |
| Sodium | 95.9 mg |
| Zinc | 1.06 mg |
| Copper | 0.002 mg |
| Iodine | 89.1 µg |
| Selenium | 5.17 µg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.344 mg |
| Niacin | 0.278 mg |
| Betaine | 2.21 mg |
| Vitamin B6 | 0.148 mg |
| Vitamin A | 143 µg |
| Vitamin D (D2 + D3) | 2.61 µg |
Oat milk is a non-dairy alternative to cow’s milk. It is suitable for people who are allergic to or intolerant of dairy and people who follow a plant-based or vegan diet.
Oat milk can be a good source of nutrients, including protein, fiber, calcium, and riboflavin.
Cow’s milk contains more protein and a wider range of vitamins and minerals than oat milk, but it is higher in fat content.