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Drinks

Oat milk

Each 100 ml (3.4 fl oz) of oat milk has 45 kcal and 2 g of sugars, and as a drink those calories tend to fill you up less than the same calories from solid food.

USDA description: Oat milk

  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density: 45 kcal/100 g+2
Protein: 1.5 g/100 kcal0
Fiber: 1.1 g/100 kcal0
Liquid, less filling than a solid; 2.0 g of sugars, under 8−1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Sources
7 primary
Data
USDA FDC 2705412

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Nutrition facts

Calories
113 kcal per serving
45 kcal per 100 ml (3.4 fl oz)
Protein
1.7 g per serving
0.7 g per 100 ml (3.4 fl oz)
Carbohydrates
13.4 g per serving
5.4 g per 100 ml (3.4 fl oz)
of which sugars
5.1 g per serving
2 g per 100 ml (3.4 fl oz)
Fiber
1.3 g per serving
0.5 g per 100 ml (3.4 fl oz)
Fat
5.8 g per serving
2.3 g per 100 ml (3.4 fl oz)
of which saturated
0.5 g per serving
0.2 g per 100 ml (3.4 fl oz)
Water
228.3 g per serving
91.3 g per 100 ml (3.4 fl oz)

Source: USDA FoodData Central (FNDDS 2021-2023): Oat milk (FDC ID 2705412), accessed September 23, 2026.

A typical 250 ml (8.5 fl oz, about 1 cup) serving provides about 113 kcal, 1.7 g of protein, and 1.3 g of fiber.

The typical serving (250 ml (8.5 fl oz, about 1 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources. For drinks, 1 ml is treated as about 1 g.

What it is and how to eat it

Oat milk is made by blending oats with water and straining the mix; many brands add oil, salt, calcium and vitamins. In the European Union it cannot be sold as "oat milk": the EU Court of Justice ruled in 2017 that "milk" is reserved for dairy, apart from a few traditional exceptions such as coconut milk in English. In the U.S. and Latin America it is sold and known as oat milk.

A 250 ml (1 cup) glass has about 113 kcal but only 1.7 g of protein, versus 7.9 g in whole milk and 7.2 g in soy milk according to USDA. The 2025 nutrition advisory on GLP-1 therapy suggests eating protein-rich foods first, and oat milk barely counts toward that. It works better in coffee than as a smoothie base; in smoothies, pair it with Greek yogurt or soy milk.

What the evidence says

The key difference from milk is protein, not calcium: the USDA entry is a fortified drink with 155 mg of calcium per 100 ml, versus 113 mg in whole milk, so check that your brand has added calcium. USDA's MyPlate counts fortified soy milk in the dairy group but leaves out oat, almond, rice and coconut drinks, because their nutrition is not similar to milk. I have not found trials showing benefits of oat milk itself compared with milk or soy milk.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about oat milk

How much protein does a 250 ml (8.5 fl oz) serving of oat milk have?

100 ml (3.4 fl oz) of oat milk has 0.7 g of protein. A typical 250 ml (8.5 fl oz) serving has about 1.7 g of protein. That is 1.5 g of protein per 100 kcal.

How many calories are in a 250 ml (8.5 fl oz) serving of oat milk?

100 ml (3.4 fl oz) of oat milk has 45 kcal. A typical 250 ml (8.5 fl oz) serving has about 113 kcal. That is a very low energy density.

How many grams of fiber are in a 250 ml (8.5 fl oz) serving of oat milk?

100 ml (3.4 fl oz) of oat milk has 0.5 g of fiber. A typical 250 ml (8.5 fl oz) serving has about 1.3 g of fiber.

How filling is oat milk?

Not very filling for the calories it provides: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 2 (very low energy density: 45 kcal/100 g) + 0 (protein: 1.5 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) − 1 (liquid, less filling than a solid; 2.0 g of sugars, under 8) = 2. It is an estimate based on its composition, not a measurement in people.

Is oat milk a good choice on a GLP-1 medication?

Based on our tags, this is what matters about oat milk on a GLP-1 medication. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

How many milliliters or fluid ounces are in a serving of oat milk?

We use 250 ml (8.5 fl oz) as a typical serving, about 1 cup (1 ml is treated as about 1 g). That amount provides about 113 kcal, 1.7 g of protein, and 1.3 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Oat milk (FDC ID 2705412).accessed .
  2. RegulatorCourt of Justice of the European Union (EUR-Lex).Court of Justice of the EU. Judgment of 14 June 2017, case C-422/16, Verband Sozialer Wettbewerb v TofuTown.com.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Decision 2010/791/EU listing the products exempted from the reserved dairy names (Annex I).accessed .
  4. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Milk, whole, 3.25% milkfat, with added vitamin D (FDC ID 171265).accessed .
  5. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D (FDC ID 175215).accessed .
  6. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  7. InstitutionU.S. Department of Agriculture.Dairy Group: One of the Five Food Groups (MyPlate).accessed .