In case you’ve somehow missed it, oat milk is everywhere.

The oat milk market was valued at 2.19 billion dollars in 2021 and is expected to grow to 6.45 billion by 2028.

One reason oat milk may be so popular is that it’s a dairy-free option that’s also free of nuts and soy, which are two other common food allergies.

(Oats are also naturally gluten-free, although that’s usually not a concern with milks).

Another reason may be that many brands add fat to their oat milk to help it froth up, making rich lattes and beautiful latte art.

And oat milk isn’t just for coffee!

You can use it in place of milk in almost any recipe — smoothies, baked goods, creamy soups, sauces, and more — or just pour it over cereal or have a glass with cookies.

Below are a few of the best oat milk options that are also widely available.

They all do pretty well nutritionally, so try them out and see which you like best.

1. Califia Farms Zero Sugar Oatmilk

Water, oats, sunflower oil, minerals, salt, and monk fruit concentrate combine to make this creamy plant-based beverage.

Compared to other oat milks, the Califia Farms zero sugar option is fairly low in carbs with only 12 grams per 100-calorie cup and zero grams of sugar.

You’ll also get a fifth of your daily calcium needs.

Get it online or at a store near you.

2. Oatly Low-Fat Oatmilk

Oatly adds more vitamins and minerals to its oat milk, so you get vitamin D (20%), calcium (25%), iron (2%), potassium (8%), vitamin A (20%), riboflavin (45%), phosphorus (20%), and B12 (50%) in a 90-calorie cup of their Low-Fat option.

Getting half of your vitamin B12 from this is pretty great, as it’s essential for red blood cell formation, neurological function, and DNA synthesis.

And since it’s often found in animal foods, fortified milks alternatives like this are great for vegans and vegetarians.

Get Oatly on Amazon or at a store near you.

3. Planet Oat Original Oatmilk

Another option with only 90 calories and no added sugars, Planet Oat Original is fortified with calcium, potassium, riboflavin, and vitamins A, D, and B12.

The oat milk also contains gellan gum, a natural carbohydrate that helps to stabilize the drink and add thickness.

And don’t be thrown off by this “gum” addition — according to a 2018 article published in EFSA (European Food Safety Authority) Journal, gellan gum is safe to consume.

Get it at a store near you.

4. Pacific Foods Organic Oat Original

This option may be most caloric of this bunch coming in at 130 calories per cup with 25 grams of carbs, but it also has 4 grams of protein.

If you’re worried about the 17 grams of sugar (good eye), don’t worry — they’re all-natural.

The FAQ section on the Pacific Foods Oat Original page explains that during their process to turn oats into “milk,” enzymes are added to break down the oats, which creates those natural sugars.

But per the Food & Drug Administration (FDA) rules, those sugars must be listed in the nutrition panel as “added sugars.”

If you check the ingredient list, you won’t find any sugars sneaking in there.

Get it on Amazon.

5. Silk Oat Yeah The Plain One Oatmilk

Perhaps one of the most recognized names of milk alternative brands, Silk branched out from its soy milk staple and into oat milk.

Another one of the lowest-calorie options, their plain variety comes in at 120 calories per cup.

It also provides calcium (35%), vitamin D (20%), riboflavin (25%), vitamin A (25%), and a whopping 100 percent of your daily vitamin B12.

Get it online or at a store near you.

6. Elmhurst Milked Oats

This oat milk — or “milked oats,” as they like to call it — is made from only five ingredients.

And although Elmhurst doesn’t add any gums to the mix, it does add cane sugar and “natural flavors.”

Still, it only adds up to four grams of sugar, which isn’t as bad as many other milk alternatives.

And on the plus side, a cup provides 4 grams of protein, one of the highest amounts you’ll find in oat milk.

Get it on Amazon.

How to Find the Best Oat Milk

When buying oat milk, keep in mind that most brands are very similar when it comes to ingredients and nutrition.

However, “as with any non-dairy milk, you want to make sure that it is not loaded with added sugars,” says Keri Gans, R.D.N., author of The Small Change Diet.

“Unfortunately oat milk is lower in protein than regular milk or soy milk, however, the majority of brands provide 2 to 4 grams, which is more than most other non-dairy options,” she adds.

“Most brands also provide between 2 and 4 grams of heart-healthy fiber (which is more than regular milk) and are fortified with calcium and vitamins A and D.”

When you’re perusing through all the oat milk options at the store, your best bet is to read the nutrition labels so you know exactly what you’re getting.

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Creamy coconut milk is a delicious, dairy-free alternative — but it might make you think twice because it’s high in calories and saturated fat.

Let’s take a closer look at coconut milk nutrition and how it stacks up against other milks.

What Is Coconut Milk?

Coconut milk is made by extracting the grated white pulp of coconuts and soaking it in hot water at a 1:1 ratio.

The result is a thick white liquid with a creamy layer at the top — that’s the coconut cream, the most concentrated form of coconut milk.

True coconut milk is typically sold in a can and is what you’d use for rich curries and soups.

By adding more water into the mix, manufacturers can make “light coconut milk.”

They add even more water to make the drinkable carton of coconut milk beverage you often see next to other dairy-free milk alternatives.

It should be noted that coconut milk beverage and other options like rice, almond, and hemp milks are not considered dairy because their nutrition content is not similar to milk or fortified soy beverages.

Coconut Milk Nutrition

Coconut milk nutrition varies a lot depending on if it’s in can or carton form.

According to Brittany Crump, M.P.H., R.D. at Savor Nutrition, “Carton coconut milk is diluted with water to make it more drinkable. Canned coconut milk has a much higher percentage of fat.”

Canned coconut milk is very high in calories — a cup contains:

• 552 calories
• 57 grams of fat

That’s more than whole milk!

Note that 89% of the calories in canned coconut milk is saturated fat, which experts recommend limiting to improve heart health.

That could be why these milks are generally used for cooking in recipes like this curry.

On the other hand, a cup of diluted coconut milk from a carton contains:

• 40 calories
• 4 grams of fat

It’s very comparable to unsweetened almond milk. Unless sugar is added, coconut milk is naturally low in sugar.

However, coconut milk beverage is slightly higher in fat than almond milk.

Is Coconut Milk Healthier Than Milk?

Diluted coconut milk from a carton can be similar to cow’s milk since manufacturers fortify with vitamins A, D, E, calcium, and even B12.

Generally speaking, it will still contain less protein than cow’s milk.

Whether one milk is better for you than the other depends on your needs. Coconut milk works better for:

• Vegan or vegetarian lifestyles
• Lactose-intolerant individuals
• Milk protein allergies, and an alternative for those with nut allergies

With diluted coconut milk, fat and saturated fats are less of an issue unless you’re chugging massive amounts.

Experts recommend limiting saturated fat to less than 10% of your daily calories, so 1-2 cups of coconut milk a day is still reasonable.

Is Coconut Milk a Healthy Fat?

That certainly depends on who you ask.

A 2016 New York Times survey once illustrated this difference in opinion: 72% of Americans rated coconut oil as healthy compared to just 37% of nutritionists.

Why the controversy?

Because 80-90% of coconut oil is saturated fat, and the same goes for canned, undiluted coconut milk.

Saturated fat is known to increase LDL, also known as “bad” cholesterol, which can block arteries over time and lead to heart disease.

Those who defend coconut fat claim that it’s unfair to treat all saturated fat the same.

The saturated fat from coconuts is primarily lauric acid, a medium-chain triglyceride (MCT). Because it’s an MCT, some research argues that:

• Coconut fat is more likely to be burned as energy than stored as fat.
• Coconut fat also raises HDL, the “good” cholesterol.

The defense claims are important, but more research is needed to confirm them.

In the meantime, most health organizations take a conservative stance by recommending we use coconut fats sparingly.

Among them are the Mayo Clinic, American Heart Association, American Diabetes Association, and the Academy of Nutrition & Dietetics.

Crump explains, “Yes, you can have saturated fat in small quantities, but it’s better if you can replace it with foods that contain unsaturated fats.”

How to Use Coconut Milk

Canned coconut milk is best used in moderation. Treat it like you would heavy whipped cream or half-and-half.

If you like it, add one to a few spoonfuls to your coffee, oatmeal, or smoothie. Use it sparingly to enhance curries and soups.

Crump says, “My favorite way to use coconut milk is in smoothies. I can enjoy the creamy taste by adding just a small amount along with nutritious things like blueberries and chia seeds.”

Since it’s more diluted, coconut milk beverage from a carton can be consumed similar to almond milk or low-fat cow’s milk.

Takeaway: Coconut milk can be high in calories and saturated fat.

Enjoy it in moderation alongside a balanced diet, and you should be good to go!

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Looking for a creamy, plant-based drink? Cashew milk is a lactose-free milk alternative made from cashews and water.

We’ll go over cashew milk nutrition facts and benefits plus explain how it stacks up to popular rivals like almond milk and oat milk.

Cashew Milk Nutrition Facts

How healthy is cashew milk? One thing’s for certain: nut milk nutrition varies widely depending on how it’s made.

According to Brittany Crump, M.P.H., R.D. at Savor Nutrition, “Store-bought cashew milk is grounded cashews that are soaked in water then filtered. The milk has a light, nutty taste that’s not too different from almond milk.”

Since store-bought cashew milk is filtered and diluted with water, it’s lower in calories than its homemade cousin.

Cashews grind easily, so there’s no need to strain the liquid.

Recipes for how to make cashew milk call for a 1:4 ratio of cashew: water and yield about 5 cups of milk.

With this assumption, a cup of homemade cashew milk has 152 calories compared to 25 calories in unsweetened store-bought cashew milk (see table below).

Is cashew milk or almond milk better for you?

Which nut milk is the healthiest? With store-bought varieties, it’s a tie. Both almond and cashew milk are good options for those allergic to dairy.

Both milk types have similar amounts of fortified nutrients.

Store-bought non-dairy milk is usually fortified with vitamins A and D — the nutrients of which nuts contain very little.

If you’re making nut milk at home, know that almonds are naturally higher in vitamin E and calcium, but cashews contain more vitamin K and zinc.

Straining out the solids and adding water will make your beverage less calorie-dense but may cause some loss of nutrients.

Is cashew milk better than oat milk?

Unless you have a nut allergy, oat milk isn’t much better for you than cashew milk. Both contain similar amounts of fortified nutrients.

Oat milk has more calories and carbs, but at 60 calories a cup, it’s not an unreasonable amount for milk. Unlike oats, oat milk does not contain as much fiber.

Takeaway: Choose the nut (or oat) milk of your fancy! The nutritional differences aren’t compelling enough to make a recommendation.

To get the benefits of all three, layer them as ingredients in a smoothie as we did for this Banana Cashew Latte.

4 Benefits of Cashew Milk

1. Cashew milk is a source of healthy fats

Cashew milk gets its taste from mostly healthy fats, which is better for your heart.

Here’s how: The fat in cashews is primarily monounsaturated fat, which may help maintain healthy cholesterol levels.

While cashews contain saturated fat, it’s mostly in the form of stearic acid, which is believed not to negatively impact blood cholesterol.

2. Cashew milk can provide calcium plus vitamins A, D, and E

Fortified cashew milk is a good source of calcium and vitamin D, nutrients that are important for bone health.

Vitamin A is key for immune function, vision, and much more. Vitamin E is an antioxidant that might protect you from harmful free radicals from the environment and natural human metabolism.

To cash in on these benefits, you’ll need to buy fortified cashew milk. Homemade cashew milk won’t contain much of these nutrients.

3. Cashew milk contains fewer calories

Compared to cow’s milk and even almond milk, storebought cashew milk is low in calories.

At just 25 calories per cup, this seems like a calorie-saving food swap as long as you’re mindful not to overeat elsewhere.

4. Cashew milk can be included in plant-based diets

Followers of a vegan or vegetarian diet can use cashew milk in place of cow’s milk for recipes from soups to sauces and even baked goods.

But please note: Cashew milk is not a direct replacement for cow’s milk in regards to protein.

For those craving ice cream, you can even find cashew milk ice cream and other frozen desserts at the store.

Naturally, cashew milk isn’t your only dairy-free option. Crump says, “It’s all a matter of taste. I recommend going with the milk you enjoy best.”

For more inspiration, read 11 Delicious Dairy-Free Milk Alternatives.

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Almond milk is a top-selling milk alternative due to the rising popularity of plant-based diets.

Let’s go over almond milk nutrition and the potential benefits (plus drawbacks) of adding almond milk to your diet.

What Is Almond Milk?

To make almond milk, grounded almonds are soaked in water then filtered to remove the fibrous parts.

The result is a smooth liquid that’s naturally sweet and nutty.

Since almond milk is diluted with water, some manufacturers will add thickeners to give it a milky texture.

If you dislike additives, try making almond milk at home by following our homemade almond milk recipe with just two ingredients — almonds and water!

How Healthy Is Almond Milk?

According to Brittany Crump, MPH, RD at Savor Nutrition: “Almond milk can be a good healthy alternative to cow’s milk if you have a dairy allergy or lactose intolerance. I would recommend it if you like the taste and are looking to add a good source of dairy-free calcium.”

Is almond milk healthier than real milk (aka cow’s milk)? Not quite.

Homemade almond milk is not as nutritious as cow’s milk. It hasn’t been fortified and lacks certain vitamins, minerals, and protein.

Storebought almond milk is usually fortified with calcium and vitamins A, D, and E.

Cow’s milk is also fortified with vitamins A and D.

As seen in the table below, both milk types are nutritionally similar, except cow’s milk has more calories, protein, riboflavin, and some minerals (e.g., selenium, magnesium, phosphorus).

So, what is the healthiest milk? It all depends on your needs and preferences.

Cow’s milk is a nutrient-dense food and is typically a top source of calcium and vitamin D.

This fact is true for either type of milk.

But almond milk is the clear winner if you have lactose intolerance, are allergic to dairy, or follow a plant-based diet.

4 Benefits of Almond Milk

1. Almond milk is lower in calories

Almond milk nutrition facts show that it’s just 37 calories a cup compared to 105 calories for low-fat milk.

It’s no wonder that caffeine aficionados replace cow’s milk with almond milk in their daily coffee treat!

While this may seem to be a calorie-saving food swap, it doesn’t mean you can’t overeat elsewhere.

2. Almond milk is high in vitamin E

Almonds are naturally high in vitamin E, an antioxidant that protects you from harmful free radicals from the environment and natural human metabolism.

Just a cup of almond milk can supply almost 50% of your needs for vitamin E!

3. Almond milk is good for certain allergies and sensitivities

After infancy, about 65% of us will have trouble digesting lactose, the main sugar in milk. Almond milk will be easier on your stomach if you belong to that camp.

Plus, people with milk or soy allergies — both very prevalent allergies—can appreciate that almond milk exists.

4. Almond milk works for plant-based diets

Followers of a vegan or vegetarian diet can use almond milk as a one-to-one replacement for cow’s milk in recipes from baked goods to soups, smoothies, and even this really basic almond milk oatmeal.

3 Potential Drawbacks of Almond Milk

1. Almond milk is lower in protein

Says Crump, “Almond milk only contains 1 gram of protein per serving, while cow’s milk has 8 grams of protein per serving.”

Plus, the protein in cow’s milk is “high-quality,” meaning it’s complete (has all 20 amino acids) and has a high biologic value (can efficiently be used by your body).

Protein is vital for forming nearly all your bodily structures, including skin, hair, bone, muscle, blood, etc.

2. Almond milk may contain added sugar and other additives

Storebought almond milk may have added sugar — the stuff we should be cutting down on — to improve its taste.

Certain almond milk varieties may also contain carrageenan, a seaweed extract to make the milk thick and creamy.

While carrageenan has safely been used for many years in food production, people with irritable bowel syndrome may find that it can cause gas and bloat.

Don’t like sneaky additives? Look for unsweetened almond milk, and remember to check the ingredient list before you buy.

3. Almond milk isn’t all that sustainable

While almond milk’s carbon footprint is smaller compared to cow’s milk, growing almonds to meet commercial needs can take a toll on the environment.

It takes 15 gallons of water to grow 16 almonds — just imagine the scale of this problem in drought-prone California, where 80% of the world’s almonds are grown.

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Oat milk is having a real moment. In fact, this delicious cow’s milk alternative recently cruised past soy milk to secure the number two slot on the list of most popular plant-based milks in the U.S.

With a naturally sweet flavor and creamy texture that’s thicker than many other milk alternatives, oat milk has elevated the humble oat beyond breakfast and into a new realm of sweet and savory possibilities.

Before you sip your next oat milk latte (seriously, it’s so creamy and frothy, you’ll never know it’s not whole milk), learn more about oat milk nutrition.

Plus, find out how to use this trendy non-dairy milk in your meals, snacks, and more.

What Is Oat Milk?

At its most basic, oat milk is just blended oats and water. It’s as simple as that!

Now that plant-based milks have skyrocketed in popularity, you’ll likely find several brands and flavors at your local grocery store. However, many brands include more than just oats and H2O, such as:

• Flavors
• Sweeteners
• Salt
• Preservatives
• Thickeners
• Oils
• Added vitamins and minerals

Oat Milk Nutrition

Oat milk offers more than just rich, creamy flavor. “Oat milk is a great alternative for those who need an allergen-free milk option,” says Melissa Majumdar, M.S., R.D., CSOWM, L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “It is free of lactose, dairy, and nuts, and can be gluten-free.”

While oats do not contain gluten naturally, they’re often grown or manufactured near wheat and other gluten-containing grains.

If you’re looking for a gluten-free version, just check the label: “Some oat milk companies grow and manufacture their oats separately,” Majumdar says.

Oat Milk Nutrition Facts

Oat milk ingredients differ from brand to brand. Here’s the nutritional breakdown for an unsweetened cup of the popular brand, Oatly.

• Calories: 120
• Protein: 3 grams
• Fat: 5 grams
• Carbohydrates: 16 grams
• Total sugars: 7 grams
• Fiber: 2 grams

“Non-dairy milks tend to be fortified in nutrients like calcium and vitamin D, so they match their dairy-milk counterparts,” Majumdar says.

Oatly fortifies theirs to contain:

• Calcium: 25% DV
• Vitamin D: 20% DV
• Riboflavin: 45% DV
• Vitamin B12: 50% DV

How Oat Milk Compares to Other Milks

In terms of flavor, color, and texture, oat milk more similarly mimics whole milk than other non-dairy options.

It also has a thicker mouthfeel and creamier flavor than soy or almond milk, as well as a mild “oaty” flavor.

As for oat milk nutrition, it’s lower in fat and sugar than whole-fat cow’s milk, but it lacks the protein.

“Depending on the type of cow’s milk, the fat content may change as well,” Majumdar says.

For instance, a cup of skim milk has 0 grams of fat, making it a lower fat option than Oatly and many other types of oat milk.

Is oat milk or almond milk better for you?

If you put those two most popular plant-based options head to head, oat milk nutrition may fall short in a few key areas, says Mascha Davis, M.P.H., R.D.N., author of the book “Eat Your Vitamins.”

“Other nut milks, like almond milk, may be lower in calories, carbohydrates, and sugar and higher in other nutrients like vitamin E,” Davis says.

As a bonus, oat milk typically has more fiber than other non-dairy milks, though it’s not much.

Part of oat milk’s higher sugar content is due to added sugars, so choose brands that omit them and are labeled as “unsweetened.”

However, oat milk naturally contains more sugar than some other plant-based milks.

“The base of the milk is made from rolled or steel-cut oats, which are a carbohydrate source,” Davis says.

Soybeans, almonds, hemp seeds, and other plant-based milk sources are usually lower in carbohydrates than oats.

How to Use Oat Milk

You can use oat milk in a lot of the same recipes as other plant-based milks or cow’s milk.

“Oat milk is a great base for your smoothies, oatmeal, or chia seed pudding,” Davis says. “It’s also great in coffee, tea, and lattes.”

You can add oat milk to savory recipes, too, like mashed potatoes or creamy soups.

How to make oat milk

Want to make your dairy-free milk at home? Try Majumdar’s oat milk recipe:

• Blend one part oats and four parts water. Do not overblend or else it will get gummy.
• Strain the mixture with a cheesecloth or a coffee filter. (For a smoother finish, you can soak the oats for 15 minutes and strain the mixture twice.)
• Enjoy as is or flavor with a dash of salt, cocoa powder, blended berries, or vanilla extract.

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