While it’s pretty easy to make your own oat milk at home (more on that below), a number of brands also offer oat milk and oat milk products. A few that have hit the shelves over the last few years include Oatly, Califia, Elmhurst, Planet Oat, and Silk Oat Yeah!, to name a few. Oat milk nutrition varies depending on the brand, and whether or not the product is sweetened or flavored. “Some store-bought oat milk is also fortified with many of the same vitamins and minerals as cow’s milk, such as calcium, vitamin D and B12,” says Maggie Moon, M.S., R.D. The USDA hasn’t created standard nutrition information for oat milk, but as an example of the nutrition breakdown, here’s what you’ll find in one serving (8 fluid ounces) of Califia unsweetened oat milk: That said, “if you get plenty of protein from elsewhere—and most Americans get more protein than they need—oat milk can be a healthy swap, especially if you have trouble digesting cow’s milk, are looking to eat more plants, or just prefer the taste of oat milk,” says Moon. “I like oat milk compared to other nondairy milks because it has a natural sweetness, so even the unsweetened varieties taste good,” says Frances Largeman-Roth, RDN. As far as how it compares to cow’s milk, “Oat milk doesn’t contain the same level of nutrients, including calcium, vitamin D, potassium, and protein,” says Largeman-Roth. “Cow’s milk is nutrient-packed and is a great choice, as long as you can digest it.” “Oat milk is also a good choice for people who are allergic to tree nuts or soy and are looking for a plant milk that they can use in multiple ways, such as in their coffee and in recipes,” says Largeman-Roth. “I recommend it to clients who find other plant milks to be too thin and watery tasting.” “It can also be a gluten-free option if the oats are certified gluten-free,” says Moon. “Perhaps the most unique benefit of oat milk is that the special fiber in oats, beta-glucan, is also in oat milk,” she adds. “Beta-glucans help lower cholesterol to improve heart health.” Plus, oat milk is a potentially healthier option for the planet than other milk alternatives. “Because oat crops have a smaller environmental impact than dairy, almond, and soy, oat milk is also a more sustainable option,” says Cording. Ready to make your own oat milk? This video shows you the simple two-step process. You can also find the full recipe below. “It’s my go-to for overnight oats because it provides a ton of creaminess,” says Largeman-Roth. “If you want to use regular milk, it’s a simple swap.” Just be mindful to include protein from other sources in your meals, recommends Cording, “whether that be through plant or animal sources.”
