Calories in oat milk
Unsweetened, plain. 45 kcal (188 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Oat milk is a plant-based drink made from oats and water, with 45 kcal (188 kJ) per 100 g for the plain unsweetened kind. Most of its energy comes from carbohydrate, plus a little fat, often from added oil, and it contains very little protein. Its calcium, vitamin D and vitamin B12 come from fortification, so the amounts depend on the brand.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 244 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 110 kcal | – |
| Energy | 459 kJ | – |
| Protein | 1.6 g | 3% |
| Total fat | 5.7 g | 7% |
| Saturated | 0.46 g | 2% |
| Monounsaturated | 3.29 g | – |
| Polyunsaturated | 1.51 g | – |
| Cholesterol | 0 mg | 0% |
| Total carbohydrate | 13.1 g | 5% |
| Sugars | 4.98 g | – |
| Fibre | 1.2 g | 4% |
| Water | 222.8 g | – |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4.1 µg | 21% |
| Vitamin E | 0.903 mg | 6% |
| Vitamin K | 3.7 µg | 3% |
| Thiamin (B1) | 0.056 mg | 5% |
| Riboflavin (B2) | 0.02 mg | 2% |
| Niacin (B3) | 0.137 mg | <1% |
| Vitamin B6 | 0.012 mg | <1% |
| Folate | 4.9 µg | 1% |
| Vitamin B12 | 1.22 µg | 51% |
| Choline | 4.9 mg | <1% |
| Minerals | ||
| Calcium | 378.2 mg | 29% |
| Iron | 0.512 mg | 3% |
| Magnesium | 19.5 mg | 5% |
| Phosphorus | 48.8 mg | 4% |
| Potassium | 43.9 mg | <1% |
| Sodium | 104.9 mg | 5% |
| Zinc | 0.464 mg | 4% |
| Copper | 0.071 mg | 8% |
| Selenium | 3.7 µg | 7% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup (240 ml) | 244 | 110 | 459 | 1.6 | 13.1 | 5.7 |
| 1 fl oz (30 ml) | 30.5 | 14 | 57 | 0.2 | 1.6 | 0.7 |
Things worth knowing
- One cup (240 ml) has about 110 kcal (459 kJ), and a 30 ml splash for coffee about 14 kcal (57 kJ). That is roughly three times the energy of unsweetened almond milk, at about 15 kcal per 100 g.
- Protein is the big difference from dairy. A cup of oat milk has about 1.6 g of protein, while a cup of whole cow's milk has around 8 g, for 61 kcal per 100 g.
- Unsweetened oat milk still contains about 2 g of sugars per 100 g. Enzymes used in production break oat starch down into sugars, so 'no added sugar' does not mean sugar-free.
- Fortified versions like this one supply about 380 mg of calcium per cup (29% DV) and 1.2 µg of vitamin B12 (half the DV). Unfortified brands, including many organic ones, may contain almost none.
Converting these figures
One 1 cup (240 ml) of oat milk is 110 kcal, which is 459 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 531 g of oat milk to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 23 dairy and egg foods in one table →
Source: USDA FoodData Central, FNDDS 11360200. Values are averages; individual samples vary with variety, growing conditions, and preparation.