Oat milk is a popular plant-based milk made by blending oats with water. It's naturally free from lactose, suitable for vegans, and known for its mildly sweet flavor and creamy consistency. It’s commonly used in lattes, smoothies, and breakfast recipes.

Here’s a closer look at oat milk's benefits, nutrition facts, possible drawbacks, and tips for incorporating it into your diet.

1. Safe for People With Kidney Stones

For individuals prone to kidney stones, oat milk may be a better plant milk alternative. People with kidney stones are often advised to avoid foods high in oxalates, which can bind with calcium and form stones. Compared to almond or cashew milk, oat milk contains significantly fewer oxalates, making it a safer option for those at higher risk.

2. Lactose-Free and Vegan-Friendly

Lactose intolerance affects millions of people who lack enough of the enzyme lactase needed to digest lactose, a sugar found in cow’s milk. This can lead to digestive discomfort such as bloating, gas, or diarrhea.

Oat milk contains no lactose, making it an ideal choice for those who are lactose intolerant. It's also completely plant-based, so it's suitable for vegetarians and vegans looking to replace dairy milk in their diet.

3. Provides Key Nutrients (When Fortified)

On its own, oat milk is not a significant source of many essential nutrients. However, many commercially available oat milks are fortified with vitamins and minerals after processing.

Fortified oat milk can contain nutrients like vitamin D, vitamin B12, riboflavin, calcium, phosphorus, and potassium. These nutrients are especially important for those on plant-based diets who may not get enough from food alone. Choosing fortified oat milk can help fill in nutritional gaps without changing your eating habits too drastically.

4. More Environmentally Friendly

Compared to dairy milk, producing oat milk has a lower environmental impact. Studies have found that oat milk production generates fewer greenhouse gas emissions, uses less land, and requires significantly less water than traditional cow’s milk.

This makes oat milk an environmentally responsible choice for those trying to reduce their carbon footprint through dietary choices.

Oat Milk Nutrition

A typical 1-cup serving (8 oz) of unsweetened oat milk contains approximately:

  • Calories: 108

  • Fat: 6.2 g

  • Carbohydrates: 11.5 g

  • Fiber: 1.8 g

  • Protein: 1.7 g

  • Iron: 0.6 mg

Compared to other plant milks like almond milk, oat milk provides slightly more protein and a modest amount of fiber, which supports healthy digestion. It also contains small amounts of iron, which is essential for transporting oxygen through the body and supporting energy production and brain function.

While unfortified oat milk isn’t rich in many nutrients, fortified versions can provide over 20% of the Daily Value for important vitamins and minerals like B12, calcium, and phosphorus.

Risks of Oat Milk

Although oat milk is safe for most people, it may not be suitable for everyone. One concern is its carbohydrate content, which is higher than that of other plant milks. With roughly 14 grams of carbs per cup, oat milk may not be ideal for those following low-carb or ketogenic diets, or individuals managing high blood sugar levels.

Some varieties of oat milk also contain added sugars. Sweetened versions can include up to 12 grams of sugar per serving, which may contribute to increased risk for heart disease or type 2 diabetes. For that reason, choosing unsweetened oat milk is generally a healthier option.

Oat milk may also contain natural compounds that can slightly reduce the body’s ability to absorb certain minerals like iron and zinc. However, for those with balanced diets, this effect is minimal.

Tips for Adding Oat Milk to Your Diet

Oat milk is versatile and can be used just like cow’s milk. It has a thicker texture than some other plant milks, making it especially suitable for coffee and baking.

Here are a few easy ways to use oat milk:

  • Add to smoothies or protein shakes

  • Pour over cereals, oatmeal, or chia pudding

  • Use in baking recipes like muffins, pancakes, or cakes

  • Make hot cocoa with oat milk and cocoa powder

  • Add to coffee or tea for a creamy texture

Oat milk is sold in both shelf-stable and refrigerated formats. Shelf-stable oat milk lasts longer and doesn’t require refrigeration until opened, making it great for bulk storage.

When shopping, always check the ingredient list and nutrition label to avoid products with added sugars or artificial ingredients you may want to limit.

A Quick Review

Oat milk is a nutritious and eco-friendly alternative to dairy milk. It's safe for people who are lactose intolerant or vegan and may be a better option for those managing kidney stones. Fortified oat milk can help boost your intake of key vitamins and minerals, especially on a plant-based diet.

For best results, choose unsweetened oat milk to avoid added sugars and enjoy it as a flexible, tasty part of your everyday meals.