Oat milk has gained immense popularity as a milk alternative due to its velvety texture and naturally sweet flavor. Perfect for sipping, latte crafting, and baking, it's essential to note that not all oat milks are created equal. Distinguishing the best oat milk brands from the rest often boils down to their simple ingredient lists and minimal added sugars.
While crafting homemade oat milk involves blending oats with water and straining out the pulp, opting for store-bought varieties offers convenience. However, navigating the plethora of options on grocery store shelves reveals a spectrum of ingredients, with some less desirable than others.
Discovering the healthiest and most delicious oat milk is effortless with our expert-endorsed selections for the top (and bottom) oat milk brands available for purchase.
What health advantages come with consuming oat milk?
Numerous oat milk options on the market today are fortified with essential nutrients such as vitamins A, D, and B12, calcium, and riboflavin. This fortification enhances the nutritional profile of oat milk, bringing it closer to the nutrient content of cow's milk. For individuals who steer clear of cow's milk due to allergies or lactose intolerance, fortified oat milk can be a valuable source of these nutrients typically found in dairy products. It's important to note that homemade oat milk lacks these essential fortifications, and while not mandatory, some commercial brands may omit fortification altogether.
Thanks to oats, most oat milk varieties contain approximately 1 to 3 grams of fiber, 1 to 4 grams of protein, and 10 to 25 grams of carbohydrates per serving. Unlike certain dairy alternatives such as almond milk, oat milk isn't classified as low-carb. However, it boasts higher fiber and protein content, which can promote satiety and satisfaction.
Selecting the finest oat milk:
When choosing the optimal oat milk brands, here are the criteria we assessed:
- Watch out for added sugars: While most oat milk contains some natural sugars from oats, certain brands enhance sweetness with added sugars. Added sugar content in oat milk varies widely, ranging from 4 to 25 grams per cup. It's crucial to be mindful of added sugars as exceeding recommended daily limits (36 grams for men, 25 grams for women) can escalate the risk of chronic diseases like heart disease and diabetes.
- Opt for fortified options: Many individuals fulfill their vitamin D and calcium requirements through dairy products. If you opt for dairy-free alternatives, selecting fortified substitutes is advisable. Approximately 24% of adults in the United States have insufficient vitamin D levels, and 40% do not meet calcium intake recommendations. Numerous oat milk brands enrich their products with essential nutrients like vitamins B12, A, and riboflavin (B2), addressing common nutrient gaps for those avoiding dairy.
- Be cautious with barista blends: Oat milk tailored for steaming and frothing often contains a significant amount of added oil to achieve a luxurious creamy texture. While suitable for small amounts used in coffee beverages as creamers, excessive consumption in beverages like lattes can lead to a surplus of fat and calories.
Regarding "added sugar" labeling: Oat milk brands may list "added sugar" even when there are no sugars or sweeteners in the ingredients list. This occurs when an enzymatic process called "hydrolysis" breaks down oat starches into simple carbohydrates and sugars. Despite originating from oats, these sugars must be labeled as "added" per FDA guidance. If avoiding refined sugars is a priority, scrutinize ingredient lists for their presence. Regardless of the source, sugar is metabolized similarly in the body, so managing total sugar intake is crucial, pairing sugary foods with sources of fiber, protein, and healthy fats to slow digestion.
The 9 best oat milks you can buy
Dietitians suggest giving these oat milk brands a try for a nutritious and flavorful dairy alternative. Keep reading to discover what to look for, and for additional recommendations, be sure to check out The 8 Best Almond Milks to Buy, According To Dietitians.
Best: Willa's Unsweetened Original Oat Milk
NUTRITION (PER 1 CUP):
CALORIES: 80
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 160 mg
CARBS: 14 g (Fiber: 2 g, Sugar: 1 g)
PROTEIN: 4 g
For those seeking a low-calorie, low-sugar, high-fiber, and high-protein oat milk crafted from just four ingredients (water, organic whole grain oats, organic real vanilla extract, and salt), look no further than Willa's Unsweetened Original Oat Milk. It stands out as the top protein choice without any added protein due to Willa's utilization of the entire oat grain—bran and germ included—resulting in an impressive 2 grams of fiber per cup.
Best: Oatly Super Basic Oatmilk
NUTRITION (PER 1 CUP):
CALORIES: 80
FAT: 1 g (Saturated Fat: 0 g)
SODIUM: 110 mg
CARBS: 16 g (Fiber: 2 g, Sugar: 7 g)
PROTEIN: 3 g
Among Oatly's array of oat milk offerings, their newest product, Super Basic Oatmilk, garners our praise. True to its name, this oat milk boasts just four ingredients: oats, water, sea salt, and citrus fiber. It stands as the second-lowest in calorie content on our list, with a mere 80 calories, a notable deviation from many others exceeding 100. Furthermore, its minimal sugar content and inclusion of fiber help mitigate blood sugar spikes.
Please note, despite the label stating "7 grams of added sugar," this product does not contain refined sugar. FDA regulations require labeling any sugar, even if naturally occurring from the enzymatic process used in oat milk production, as "added."
Best: Mooala Organic Simple Oatmilk
NUTRITION (PER 1 CUP):
CALORIES: 90
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 140 mg
CARBS: 17 g (Fiber: 1 g, Sugar: 6 g)
PROTEIN: 2 g
Mooala's Simple Oatmilk boasts a refreshingly straightforward ingredient list, proudly showcasing only three components—organic oats, water, and sea salt—on its packaging. The brand's USDA Organic certification underscores Mooala's commitment to sourcing oats free from harmful pesticides and synthetic fertilizers for its wholesome oat milk.
Best: Chobani Oatmilk Zero Sugar Original
NUTRITION (PER 1 CUP):
CALORIES: 90
FAT: 5 g (Saturated Fat: 0.5 g)
SODIUM: 50 mg
CARBS: 9 g (Fiber: <1 g, Sugar: 0 g)
PROTEIN: 1 g
For those seeking completely sugar-free oat milk, Chobani stands as the sole option on our list fulfilling that pledge with its Zero Sugar Original Oatmilk. Notably, Chobani enhances its offering by including 10% of your daily value of vitamin D, calcium, and vitamin A, underscoring its commitment to nutritional excellence.
Best: Elmhurst Unsweetened Milked Oats
NUTRITION (PER 1 CUP):
CALORIES: 100
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 120 mg
CARBS: 17 g (Fiber: 3 g, Sugar: 1 g)
PROTEIN: 3 g
For a low-sugar, health-conscious oat milk choice, Elmhurst emerges as a top contender. Kristen White, RDN, CLT, The Food Sensitivity Dietitian, praises Elmhurst Milked Oats as her preferred recommendation. "It's frothy and flavorful with only three ingredients: filtered water, whole-grain oats, and salt." With Elmhurst, there are no concerns about added flavors, excessive sugar, or gums. Each cup offers 3 grams of fiber and 3 grams of protein, enhancing satisfaction and satiety.
Best: Califia Farms Original Protein Oat Milk
NUTRITION (PER 1 CUP):
CALORIES: 140
FAT: 7 g (Saturated Fat: 1 g)
SODIUM: 220 mg
CARBS: 10 g (Fiber: 1 g, Sugar: 3 g)
PROTEIN: 8 g
Maya Oueichek, MBA, RDN, highlights Califia Farms Original Protein Oat Milk for its impressive 8 grams of plant protein per serving, crafted from gluten-free oats. While typical oat milk options often lack protein, this brand matches the protein content of a glass of cow's milk by incorporating pea protein and sunflower seeds. Notably, unlike many oat milk varieties, Califia Farms' offering is fortified with calcium and vitamin D, providing 25% of the daily value (DV) of vitamin D and 45% DV calcium per cup!
Best: Oatly Original Oat Milk
NUTRITION (PER 1 CUP):
CALORIES: 120
FAT: 5 g (Saturated Fat: 0.5 g)
SODIUM: 100 mg
CARBS: 16 g (Fiber: 2 g, Sugar: 7 g)
PROTEIN: 3 g
According to Wan Na Chun, MPH, RD, CPT of One Pot Wellness, "Oatly Original Oat Milk boasts a creamy texture reminiscent of cow's milk, making it a favored option for individuals transitioning from dairy milk." While its protein content is less than half of what you'd find in dairy milk, Oatly fortifies this oat milk with calcium (25% DV) and vitamin D (20% DV)—two essential nutrients not present in all oat milks—alongside vitamin A and B vitamins.
Chun also appreciates the straightforward ingredient list, featuring water and organic oats without any added sugars. Its subtle flavor makes it versatile for both sweet and savory culinary creations!
Best: Planet Oat Oatmilk
NUTRITION (PER 1 CUP):
CALORIES: 90
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 120 mg
CARBS: 19 g (Fiber: 2 g, Sugar: 4 g)
PROTEIN: 2 g
"Planet Oat Original Oatmilk stands out for its simplicity, crafted with just a handful of ingredients, and notably, the original blend contains no added oils, resulting in minimal additional calories," remarks Megan Byrd, RD, who favors using this oat milk in her Oat Milk Latte. With a modest sugar content and fewer than 100 calories per serving, it is fortified with essential nutrients including vitamins A (20% DV), D (20% DV), B12 (10% DV), B2 (10% DV), and calcium (25% DV).
Best: Malk Oat Milk
NUTRITION (PER 1 CUP):
CALORIES: 90
FAT: 1.5 g (Saturated Fat: 0 g)
SODIUM: 180 mg
CARBS: 15 g (Fiber: 1 g, Sugar: 5 g)
PROTEIN: 3 g
Amy Archer RDN, CLT, CHWC recommends Malk Original Oat MALK as an excellent organic, oil- and gum-free option, composed of just three ingredients. According to Archer, this oat milk is straightforward, flavorful, gluten-free, and ideal for individuals on elimination diets requiring plant-based milk with minimal ingredients. Crafted solely from water, oats, and salt, this oat milk epitomizes simplicity. While it lacks additional nutrient fortification, it remains free from any other additives.
The 3 oat milk options to skip
Consider passing on these oat milks, as they may be less healthy compared to other available options.
Worst: Pacific Foods Oat Organic Original
NUTRITION (PER 1 CUP):
CALORIES: 140
FAT: 2 g (Saturated Fat: 0 g)
SODIUM: 105 mg
CARBS: 26 g (Fiber: 1 g, Sugar: 13 g)
PROTEIN: 4 g
Pacific Foods recently enhanced its Organic Original Oat Milk by reducing total sugars from 17 to 13 grams per serving. While this represents a positive change, the 13 grams of added sugars still surpass over 50% of the American Heart Association's daily recommended maximum for women in a single cup. If incorporating this oat milk brand into carb- and sugar-heavy smoothies, it's advisable to pair it with healthy fats, fiber, and protein to prevent blood sugar spikes.
Worst: Oatsome Barista Blend
NUTRITION (PER 1 CUP):
CALORIES: 180
FAT: 10 g (Saturated Fat: 1.5 g)
SODIUM: 60 mg
CARBS: 21 g (Fiber: 0 g, Sugar: 13 g)
PROTEIN: 2 g
While Oatsome Barista Blend excels in creating frothy, velvety coffee beverages, prioritizing your health may lead you to reconsider. With 10 grams of fat derived from sunflower oil and 13 grams of sugar per cup, the nutritional trade-off may not be worthwhile.
Worst: Oatly Chocolate Oatmilk
NUTRITION (PER 1 CUP):
CALORIES: 150
FAT: 3.5 g (Saturated Fat: 0.5 g)
SODIUM: 150 mg
CARBS: 24 g (Fiber: 3 g, Sugar: 16 g)
PROTEIN: 3 g
Although adding flavors to oat milk introduces variety, it also brings along a hefty amount of undesirable added sugars. Oatly Chocolate Oatmilk contains 16 grams of added sugar per cup. While indulging in this oat milk occasionally can be a delightful treat, frequent consumption may significantly increase your intake of added sugars.