Oat milk: Nutrition Facts
Generic food Beverages
Oat milk contains 45 kcal per 100 g. A typical serving of 1 cup (244 g) provides about 110 kcal.
Roughly 48% of its calories come from carbohydrates, with 47% from fat and 6% from protein (estimated with general energy factors).
That is less energy than the typical item in plant-based milk on FoodFactly, where the median is 50 kcal per 100 g across 18 foods.
100 g provides 21% of the Daily Value for Vitamin B12 and 12% of the Daily Value for calcium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 45 kcal | |
| Total fat C | 2.3 g | 3% |
| Saturated fat C | 0.19 g | 0.9% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 43 mg | 2% |
| Total carbohydrates C | 5.4 g | 2% |
| Dietary fiber C | 0.5 g | 2% |
| Total sugars C | 2 g | |
| Protein C | 0.66 g | 1% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 1.7 µg | 9% |
| Vitamin E C | 0.37 mg | 2% |
| Vitamin K C | 1.5 µg | 1% |
| Thiamin (B1) C | 0.023 mg | 2% |
| Riboflavin (B2) C | 0.008 mg | 0.6% |
| Niacin (B3) C | 0.056 mg | 0.4% |
| Vitamin B6 C | 0.005 mg | 0.3% |
| Folate (B9) C | 2 µg | 0.5% |
| Vitamin B12 C | 0.5 µg | 21% |
| Choline C | 2 mg | 0.4% |
| Calcium C | 155 mg | 12% |
| Iron C | 0.21 mg | 1% |
| Magnesium C | 8 mg | 2% |
| Phosphorus C | 20 mg | 2% |
| Potassium C | 18 mg | 0.4% |
| Zinc C | 0.19 mg | 2% |
| Copper C | 0.029 mg | 3% |
| Selenium C | 1.5 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 6%
- Carbohydrates 48%
- Fat 47%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein0.66 gbelow the median for plant-based milk (median 1.2 g)
- Fiber0.5 gin the top quarter of plant-based milk (median 0.1 g)
- Sugars2 gin the lowest quarter of plant-based milk (median 4.7 g)
- Fat2.3 gin the top quarter of plant-based milk (median 1.7 g)
- Saturated fat0.19 gbelow the median for plant-based milk (median 0.24 g)
- Sodium43 mgbelow the median for plant-based milk (median 53.5 mg)
- Protein per 100 kcal1.5 gprotein density, useful for comparing foods with different calorie levels
- Water91.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.4 g |
|---|---|
| Polyunsaturated fat C | 0.62 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.47 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.001 g |
| SFA 16:0 C | 0.12 g |
| SFA 18:0 C | 0.036 g |
| MUFA 18:1 C | 1.3 g |
| PUFA 18:3 C | 0.15 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.005 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.038 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 9 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 91.3 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 2 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.5 µg |
Other forms of Oat milk
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oat milk, unsweetened, plain, refrigerated | 48 | 0.8 g | 5.1 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Almond milk, unsweetened | 15 | 0.4 g | 1.3 g | 0.96 g |
| Non-dairy milk, NFS | 31 | 1.1 g | 3 g | 1.6 g |
| Beverages, coconut milk, sweetened, fortified with calcium, vitamins A, B12, D2 | 31 | 0.21 g | 2.9 g | 2.1 g |
| Coconut milk | 31 | 0.21 g | 2.9 g | 2.1 g |
| Beer, regular | 43 | 0.46 g | 3.6 g | 0 g |
| Coffee, Latte, decaffeinated, with non-dairy milk | 28 | 0.97 g | 2.8 g | 1.4 g |
| Coffee, Latte, with non-dairy milk | 28 | 0.97 g | 2.8 g | 1.4 g |
| White wine | 82 | 0.07 g | 2.6 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in oat milk?
100 g of oat milk has 45 kcal. 1 cup (244 g): about 110 kcal. Guideline amount per fl oz of beverage (2.5 g): about 1 kcal. 1 fl oz (30.5 g): about 14 kcal.
How much protein is in oat milk?
Oat milk contains 0.66 g of protein per 100 g (1% of the 50 g Daily Value), or 1.6 g in 1 cup (244 g). About 6% of its calories come from protein. Compared with other plant-based milk, that is below the median (median 1.2 g).
How many carbs are in oat milk?
Oat milk has 5.4 g of total carbohydrates per 100 g, including 0.5 g of fiber and 2 g of sugars.
How much fat is in oat milk?
Oat milk contains 2.3 g of fat per 100 g, of which 0.19 g is saturated (0.9% of the Daily Value).
What vitamins and minerals does oat milk contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (21% DV) and calcium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in oat milk?
100 g contains 43 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2705412. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.