🥛 Dairyveganvegetariandairy free
🥛 Calories in Oat Milk
The most popular dairy-free milk alternative — creamy, sustainable, oat-based
Per 100g
46kcal
1g
Protein
9g
Carbs
1.5g
Fat
Calculate Your Serving
Full Nutrition Facts — Per 100g
| Nutrient | Per 100g | Per 1 glass oat milk (240ml) |
|---|---|---|
| Calories | 46kcal | 110kcal |
| Protein | 1g | 2.4g |
| Total Carbs | 9g | 21.6g |
| — of which Sugar | 4g | 9.6g |
| Total Fat | 1.5g | 3.6g |
| Dietary Fibre | 0.3g | 0.7g |
| Sodium | 80mg | 192mg |
Macro Breakdown
Protein1g (4 kcal)
Carbohydrates9g (36 kcal)
Fat1.5g (13.5 kcal)
All values per 100g. Protein & carbs = 4 kcal/g · Fat = 9 kcal/g
Key Vitamins & Minerals
Calcium120mg
12% of daily reference intake
Vitamin D1.2mcg
8% of daily reference intake
Potassium55mg
2% of daily reference intake
✅ Key Nutrition Facts
- •Lower in calories than whole dairy milk (46 vs 61 kcal/100ml)
- •Contains beta-glucan — the cholesterol-lowering fibre from oats
- •Fortified versions match dairy milk for calcium and vitamin D
- •Most environmentally sustainable milk alternative
Calories by Serving Size
| Serving | Grams | Calories | Protein |
|---|---|---|---|
| 100ml | 100g | 46 kcal | 1g |
| 1 glass (240ml) | 240g | 110 kcal | 2.4g |
| Splash in coffee (30ml) | 30g | 14 kcal | 0.3g |
Frequently Asked Questions
How many calories in oat milk?+
Oat milk contains approximately 46 calories per 100ml. A glass (240ml) is around 110 calories. This is lower than whole dairy milk (146 kcal per glass) but higher than unsweetened almond milk (~40 kcal per glass).
Is oat milk healthy?+
Oat milk is a reasonable alternative to dairy, especially when fortified with calcium and vitamin D. It is lower in protein than dairy (1g vs 3.2g per 100ml) but contains beneficial beta-glucan fibre. Choose unsweetened versions to avoid added sugars.
Compare with Similar Foods
Data source: USDA FoodData Central & peer-reviewed nutritional references. Values are averages — actual nutrient content varies by brand, preparation method, and growing conditions. Not medical advice.