Food Database

Oat Milk Nutrition Facts

See oat milk calories per cup and per 100ml. Carbs, protein, and fat versus almond milk so you can log barista oat milk in a meal plan.

Nutrition Facts & Macros

Serving size
Amount Per Serving
Calories 47
Calories from Fat 14
% Daily Value*
Total Fat 1.5g2%
Total Carbohydrate 7g3%
Dietary Fiber 0.8g3%
Sugars 4g8%
Protein 1g2%
Sodium 100mg4%
* Percent Daily Values are based on a 2,000 calorie diet.
Calories per gram: Fat 9 · Carbohydrate 4 · Protein 4

Macronutrient Profile

Protein 1g
Carbs 7g
Fat 1.5g

Source: USDA FoodData Central.

100 ml
47 kcal 1g protein 7g carbs 1.5g fat
Splash in coffee (30 ml)
14 kcal 0.3g protein 2.1g carbs 0.4g fat
Barista coffee (200 ml)
94 kcal 2g protein 14g carbs 3g fat
1 cup (240 ml)
113 kcal 2.4g protein 16.8g carbs 3.6g fat

Oat Milk FAQ

Is oat milk good for weight loss?

In splashes, yes; as a full glass, it adds up. About 47 calories per 100 ml, or 113 per cup. A 200 ml barista oat latte (milk only) is about 94 calories before espresso — extra syrups are separate.

Is oat milk high in protein?

No. About 1 g of protein per 100 ml, or 2.4 g per cup. Choose soy or dairy if you want milk that actually contributes protein.

How many calories are in oat milk?

Typical oat milk has about 47 calories per 100 ml. One cup (240 ml) is about 113 calories, 2.4 g of protein, 17 g of carbs, and 3.6 g of fat. Barista versions can be a little higher in fat.

Is oat milk fattening?

It is denser than unsweetened almond milk because oats bring starch. A cup is similar to reduced-fat dairy milk in calories, with less protein.

Does oat milk have a lot of carbs?

Yes relative to almond milk — about 17 g of carbs per cup. That matters for low-carb and some blood-sugar plans.

Oat milk vs almond milk?

Oat milk is creamier and about 113 calories per cup. Unsweetened almond milk is about 41 calories per cup with almost no protein. Pick oat for texture, almond for fewer calories.

Is barista oat milk different?

Barista cartons are often slightly higher in oil for foam. Check the label; many still sit near 50–60 calories per 100 ml.

Best Diets for Oat Milk

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Meal Ideas with Oat Milk

Small oat latte 200 ml oat milk is about 94 calories. Skip flavoured syrups.
Overnight oats Oat milk plus oats is a carb-heavy breakfast — add yoghurt or protein powder.
Cereal bowl A cup of oat milk is 113 calories on top of the cereal.
Almond swap day If you drink large lattes daily, unsweetened almond milk cuts ~70 calories per cup.

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