How many calories are in oat milk?

Oat milk is 45 calories per 100g, so a cup at 244g is 110 calories. Dairy milk is 61 calories per 100g and almond milk 15, which puts oat milk squarely between the two.

Is oat milk keto-friendly?

No. Oats are starch, and the enzymes used to make the milk break some of it into sugar, so there are 4.9g of net carbs per 100g and about 12g in a cup. Almond milk at 1.1g of net carbs per 100g is the answer on keto.

How much protein is in oat milk?

0.7g per 100g, so a cup carries under 2g. Soy milk gives 2.6g per 100g and dairy milk 3.2g, and that gap is the thing to watch if oat milk is replacing milk for a child rather than for coffee.

Is oat milk good for weight loss?

Less than its reputation suggests. At 45 calories per 100g it is three times almond milk's 15, and a large oat latte can hide 150 calories of milk alone. It is still lighter than whole milk at 61 calories per 100g, which is the swap most people are actually making.

Why does oat milk have more calcium than oats?

Because it is added at the factory. This row carries 155mg of calcium and 1.7mcg of vitamin D per 100g, so a cup delivers around 380mg of calcium. A homemade batch blended from oats and water has almost none of either.

Is oat milk gluten free?

Not automatically. Oats contain no gluten of their own, but they are usually milled on equipment that handles wheat, and some oat milks use enzymes derived from barley. The cartons that are safe say so on the label.

Why is oat milk the best plant milk for coffee?

Fat and dissolved oat fiber. 2.3g of fat per 100g, much of it added rapeseed oil in barista cartons, is what stops it splitting in hot acidic coffee, and the fiber gives foam its body. Almond milk has 1g of fat per 100g and curdles far more readily.

How much sugar is in unsweetened oat milk?

2g per 100g, about 5g in a cup, and none of it is added. The enzymes that cut oat starch into shorter pieces produce maltose, which is why a carton that lists no added sugar still tastes faintly sweet.

How long does oat milk last once opened?

Seven to ten days in the fridge. It separates as it sits and a shake fixes that; a sour smell or a thick, gluey pour does not. Unopened shelf stable cartons keep for months in a cupboard.

All Foods

Calories in Oat Milk

USDA Verified · FDC 2705412 · Sep 2026

110 calories

per 1 cup (244g)

0.7g

Protein

5.4g

Carbs

2.3g

Fat

0.5g

Fiber

Per 100g as prepared

Log Oat Milk in one photo

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