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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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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