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Is Oat Milk Beneficial for Your Health? OatMilk Futrition Facts

Manufacturers have grasped the chance to offer lactose-free replacement milk products as more people move to non-dairy and plant-based diets. Oat milk is a popular option for non-dairy milk drinkers that can be found on grocery store shelves all over the world.

Steel-cut or whole oats are soaked in water, mixed, then filtered with cheesecloth or a special milk bag, making oat milk less expensive and more environmentally friendly than almond milk.

Oat milk is dairy-free, practically fat-free, has more protein than most nut-based milk options, adds fiber to your diet, and provides a significant amount of B vitamins and essential minerals.

Nutritional Values of Oat Milk

The USDA provides nutritional information for one serving (one cup) of oat milk.

120 calories

5 g fat

101 milligrams sodium

16g carbohydrate

1.9 g fiber

7 g of sugar

3 g protein


The number of carbs in a cup of oat milk is 16, according to the United States Department of Agriculture (USDA), which is greater than other milk products. The carbs, on the other hand, come from fiber rather than fat. Because oat milk is manufactured from steel-cut or whole oats, it includes more fiber per serving than cow’s milk (which has none), and almond and soy milk (which has only one gram).

oatmilk nutrition facts

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There are no fatty acids, total saturated fat, or total trans fats in oat milk. There are 5 grams of total lipid lipids in the milk.


Oat milk has less protein than cow’s and soy milk, with only 3 grams per cup. However, oat milk has more protein per serving than other milk alternatives like almond and rice milk. This is especially useful if you’re on a vegan or dairy-free diet, as lean meats and protein-rich low-fat dairy products aren’t allowed.

Minerals and vitamins

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.


Oat milk contains about 120 calories per serving (about 1 cup).

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Health Advantages

Dairy Milk Alternative

Allergies to dairy products are very prevalent. According to the American College of Allergy, Asthma, and Immunology (ACAAI), milk allergies affect 2 to 3% of children under the age of three. 2 The majority of people, 80 percent, grow out of their allergies, but the remaining 20% struggle with them long into adulthood. Thousands of people will require dairy alternatives as a result of this.

Oat milk offers some of the same health benefits as cow’s milk for anyone allergic to dairy, lactose intolerant, or following a vegan/dairy-free diet, such as protein to build and repair tissues and keep your hair and nails looking healthy, calcium for strong bones, and macronutrients like folate to make red and white blood cells in the bone marrow.

Reduces Cholesterol

Consuming oats and oat products have a substantial effect on decreasing total and LDL cholesterol levels, according to a 2019 scientific review published in the journal Frontiers in Nutrition.

3 The researchers discovered widespread scientific support for a link between oat beta-glucans and blood cholesterol levels, indicating that including oats in one’s diet can help reduce the risk of cardiovascular disease.

Helps to Fight Cancer

Oat milk may have anti-cancer qualities and has a high nutritional value, according to a review of plant-based milk replacements published in the Journal of Food Science and Technology.

Controls Bowel Movements

Because fiber accounts for a large portion of the carbs in oat milk, it has a greater fiber content than ordinary milk. Fiber can aid people who want to control their bowel motions and reduce their chances of constipation since it absorbs water. Only 5% of the population satisfies fiber standards, according to the American Journal of Lifestyle Medicine, making oat milk a healthy option.


According to the American Society for Nutrition, the world is more aware than at any other point in the modern history of the environmental implications of agriculture.

Not just because of the health benefits and taste, but also because of environmental concerns, spending on alternative milk has increased and milk consumption has decreased.

Dairy milk takes nine times more area to produce one liter of milk than rice, soy, almond, or oat milk, according to greenhouse gas emissions from more than 10,000 farms around the world that produce cow and alternative milk.


Oat milk is a good alternative for people who are lactose intolerant or have a dairy allergy of any kind, as well as those who have a nut allergy and can’t drink almond milk.

If you have celiac disease or any form of wheat allergy or sensitivity, you should limit your intake. You can still drink oat milk if you read the label carefully. Make sure the product says “gluten-free wheat” on the label.

Although oats are gluten-free, they are often processed on the same equipment as wheat goods, which could induce an allergic reaction.

oatmilk nutrition facts

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Negative Effects

If you’re prone to kidney stones, you should limit your intake of oat milk because it contains acidity-regulating phosphates, which are a common addition in processed foods and have been associated with kidney problems. If you consume a lot of processed foods, you should consider switching to non-dairy replacement milk to reduce your phosphate intake.


Many companies have developed their own oat milk, which may be found in supermarkets and health food stores. Oat milk is also available in a variety of tastes, including vanilla and chocolate.

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