Nutrition for Oat Milk

Calories, Protein, Vitamins and More


image of oat milk source

Oat Milk Nutrition Summary

One cup of oat milk (240 grams) contains 91 calories and 3 grams of protein. Oat milk consist of 7% carbohydrates, 1% protein, and less than 1% of water or fat.

Oat milk is an excellent source of many nutrients, including Vitamin D, calcium and Vitamin B12. It also contains significant amounts of dietary fiber, Vitamin A, riboflavin, zinc and phosphorus.

In one cup of oat milk:

  • Calories: 91
  • Protein: 3 g
  • Sugar: 5 g
  • Dietary fiber: 1.9 g
  • Fat: 1.5 g
  • Sodium: 69.6 mg
There is no significant amounts of saturated fat or cholesterol in oat milk.

See the Oat Milk Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: VANILLA OAT OATMILK, VANILLA.

Calories in Oat Milk

Oat milk has 91 calories per cup or 38 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

73 percent of calories in oat milk are from carbohydrates, 14% of calories are from fat and 13% of calories are from protein.

Calories from Carbs

The majority, or 73% of the calories in oat milk are from carbohydrates. The carbs in oat milk are mostly in the form of dietary fiber and sugar (28% and 72%). 1 cup of oat milk has 8% of daily values or 1.9 grams of dietary fiber.

  • Dietary fiber: 1.9 g
  • Sugar: 5 g
There is no significant amounts of starch in oat milk.

Calories from Fat

About 14% the calories in oat milk are from fat. Oat milk is very low in total fat, with 1.5 grams per cup. It also is cholestrol free. Most of the fat in oat milk are healthier unsaturated fats:

  • Total fat: 1.5 g
There is no significant amounts of cholestrol, saturated fat, monounsaturated fat or polyunsaturated fat in oat milk.

Calories Similar to Oat Milk

Some other beverages or drinks with similar calories to oat milk by weight:

Protein in Oat Milk

One cup of oat milk has 3 grams of protein or about 6% of daily recommended intake.

Protein Similar to Oat Milk

Some other beverages or drinks with similar amounts of protein to oat milk by weight:

Vitamins and Minerals in Oat Milk

An good source of nutrients, oat milk contains abundant amounts of calcium and Vitamin B12. In fact, a single cup of oat milk contains 38% of recommended daily values or 0.9 ug of Vitamin B12. Also an excellent source of calcium, a single cup of oat milk contains 30% of recommended daily values or 300 mg of calcium.

Vitamins in oat milk (1 cup):
  • Vitamin a: 90 ug
  • Riboflavin: 0.3 mg
  • Vitamin b12: 0.9 ug
Minerals in oat milk (1 cup):
  • Calcium: 300 mg
  • Potassium: 84 mg
  • Iron: 0.7 mg
  • Magnesium: 24 mg
  • Zinc: 0.9 mg
  • Phosphorus: 199.2 mg
There is no significant amounts of selenium, copper, manganese, choline, thiamin, niacin, pantothenic acid, vitamin b6, vitamin c, vitamin e, folate or vitamin k in oat milk.

Similar to Oat Milk for Vitamin B12

Here are some other beverages or drinks with similarly abundant amounts of Vitamin B12 to oat milk:

Oat Milk Nutrition Chart

Oat Milk:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
protein
G %
Vitamin A
UG %
Vitamin D
IU %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
riboflavin (Vitamin B2)
MG %
Vitamin B12
UG %
zinc
MG %
phosphorus
MG %
sodium
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Listed Ingredients in Oat Milk


  • OAT BASE (FILTERED WATER, GLUTEN-FREE OATS), NATURAL FLAVOR, TRICALCIUM PHOSPHATE, GELLAN GUM, SEA SALT, VITAMIN A PALMITATE, VITAMIN D2, RIBOFLAVIN, VITAMIN B12, ZINC GLUCONATE.




get Nutrition for food