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Oat Milk

Oat Milk

Everyday

Oat milk is a plant-based dairy alternative made by blending soaked oats with water and straining the mixture to create a smooth, slightly sweet beverage. Naturally rich in beta-glucans – soluble fibers linked to improved heart health – it’s often fortified with calcium and vitamins D and B12 to match dairy milk’s nutritional profile. This nut-free option has a creamy texture that froths well, making it popular in coffee culture, though its higher carbohydrate content distinguishes it from lower-carb alternatives like almond milk.

Macro Impact

A 1 cup serving contains 116 calories, 2g protein, 12g carbs, and 7g fat.

Calorie Burn

How long would it take to burn off 116 calories?
Walking3.5 mph, moderate pace
27 min
YogaModerate effort, gentle pace
20 min
SwimmingModerate effort, freestyle
15 min
Biking12-14 mph, moderate effort
12 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
10 min

Nutrition Facts

Serving size1 cup (240 ml)
Amount per serving
Calories116
% Daily Value*
Total Fat7g
8%
Saturated Fat0.7g
4%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium101mg
4%
Total Carbohydrate12g
4%
Dietary Fiber0g
0%
Total Sugars6g
Includes Added Sugars0g
0%
Protein2g
Vitamin D4mcg
20%
Calcium355mg
27%
Iron0.6mg
3%
Potassium355mg
8%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
12 / 275 g
4%
Fiber
0 / 28 g
0%
Sugars
6 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
7 / 78 g
8%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
4 / 23 g
16%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
3%
Omega 6
4 / 19 g
19%
Omega 9
2 g
Protein
Protein
2 / 80 g
2%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
6%
Lysine
0 / 2 g
6%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
9%
Threonine
0 / 1 g
4%
Tryptophan
0 / 0 g
7%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
1 / 1 mg
56%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
1%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
1 / 2 mcg
51%
Folate
0 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
27%
Vitamin E
0 / 15 mg
0%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
355 / 1k mg
36%
Copper
0 / 1 mg
7%
Iron
1 / 13 mg
5%
Magnesium
14 / 370 mg
4%
Manganese
0 / 2 mg
15%
Phosphorous
214 / 700 mg
31%
Potassium
355 / 3k mg
12%
Selenium
0 / 55 mcg
0%
Sodium
101 / 2.3k mg
4%
Zinc
0 / 10 mg
2%
Chromium
0 / 30 mcg
0%
Molybdenum
24 / 45 mcg
54%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
217 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

  1. 1.Oat milk, unsweetened, plain, refrigerated. USDA Foundational Foods. FDC ID 2257046.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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