Is oat milk fattening?

Let's cut to the chase: oat milk typically contains more calories than other plant-based milk alternatives. A cup of unsweetened oat milk contains around 120 calories [1], while unsweetened almond milk contains just 30-40 calories per serve. But before you swear off your favourite oat milk coffee, there's more to the story.

"Oat milk is packed full of fibre and plant-based protein, and promotes a healthy digestive system," explains BSc nutritionist Jessica Overfield to Good To Know Magazine [2]. "As well as this, oat milk is generally a really great source of calcium, and most brands also fortify their versions with added nutrients such as vitamin A, B, B-12 and D."

The milk debate isn't as simple as counting calories. Regular milk, soy milk, and even coconut milk all bring different nutrients to the table. Oat milk stands out because it's a good source of dietary fibre and beta-glucans – something you won't find in almond milk or dairy milk.

But here's the catch: many oat milk brands contain added sugar. When you're scanning the supermarket shelves, keep an eye out for unsweetened varieties if you're watching your blood sugar levels or following a low-carb diet.

Here's something else that might surprise you: unsweetened oat milk naturally contains more carbohydrates than other plant milk varieties. This is because oat milk is made from, well, oats – a grain that's naturally rich in carbohydrates.

"About a third of the plant-based milk products have sugar or added sugar in quantities that's more similar to a flavoured milk like a strawberry or chocolate milk," Abigail Johnson, assistant professor and associate director of the University of Minnesota School of Public Health Nutrition Coordinating Centre, explains to CNN [3]. She adds, "On average, plant-based milks contain about two grams of protein. The best sources of protein were soy- and pea-based milks and milk blends with protein levels between 6 to 10 grams per 8-ounce serving."

One area where oat milk is lower than traditional dairy is in protein content. While cow's milk packs about 8 grams of protein per cup, oat milk contains around 3 grams. Soy milk comes close to dairy with 7 grams, while almond milk trails behind with just 1 gram.

When you're aiming for weight loss, incorporating high-protein, low-calorie foods into your meals can make a significant difference.

But don't write off oat milk just yet. Most store-bought oat milk is fortified with calcium and vitamin B12 [1], making it nutritionally comparable to regular milk in many ways. In fact, oat milk may be a great choice for those seeking an alternative to cow's milk while still getting important nutrients.

When it comes to overall nutrition, cow's milk might still have the edge. "If we weigh up key vitamins and minerals, then cow's milk is the clear winner. It's a great source of protein, calcium, vitamin D and other important nutrients that have health benefits," says Overfield [2].

Despite some drawbacks, research has uncovered several positive effects of oat milk consumption:

A study by the National Library of Medicine found that men who drank three cups of oat milk a day for five weeks saw their high cholesterol levels reduced by 3% [4].

Thinking about making homemade oat milk? While it's certainly possible to create oat milk at home by blending oats with water, you'll miss out on the fortified nutrients that commercial versions provide. Store-bought oat milk brands typically fortify their products with [1]:

• Calcium for bone health
• Vitamin B12 for energy
• Vitamin D for immune support

If you're choosing plant-based milk for nutritional reasons, Johnson emphasises the importance of reading labels [3]: "I'm not seriously concerned about this as it's easy to get these nutrients from other sources, and cow's milk certainly isn't perfect and infallible. But if a consumer thinks plant-based milks are a one-to-one substitution for dairy, many of them are not."

Concerned about getting enough calcium? Dietitian Nicole Dynan offers this reassuring perspective with ABC News [5]: "You can get calcium from other sources, you don't necessarily need to get it from your milk. It's just a really easy and convenient way to make sure at least you're getting some calcium in your diet."

Short answer: it depends on your overall diet and the type of oat milk you drink.

While oat milk is higher in calories than some plant-based milk alternatives, it's still a reasonable choice for most people. The key is choosing unsweetened varieties and being mindful of portion sizes.

If you're following a low-carb diet or strictly counting calories, you might want to consider almond milk or other lower-calorie alternatives. But if you enjoy the creamy texture and nutritional benefits of oat milk, there's no reason to remove it from your diet completely.

Remember, the best choice of milk depends on your individual dietary needs, whether you're vegan, lactose intolerant, or simply looking for a tasty alternative to cow's milk. Oat milk continues to rise in popularity for good reason – it's versatile, environmentally friendly, and can be part of a healthy diet when consumed mindfully.

Ask any dietitian, and they'll tell you the same thing: focus on your overall dietary pattern rather than obsessing over one ingredient. Whether you're sipping on oat milk, almond milk, or traditional dairy, it's the big picture that counts.

Not necessarily. Moderation is key. Oat milk isn’t inherently fattening — it’s about how it fits into your daily calorie and nutrient needs.

If you love your oat milk flat white or smoothie, you can absolutely keep it in your diet. Just be mindful of:

• Portion size
• Choosing unsweetened versions
• Balancing it within your total daily intake

Oat milk is a nutrient-rich, plant-based alternative that’s great for people avoiding dairy. It contains more calories and carbs than almond milk, but it also offers more protein and fibre than coconut milk.

It won’t make you gain weight on its own — calorie balance is what matters most. If you’re managing your intake and staying active, oat milk can be part of a healthy, balanced diet.

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