How Many Calories in Oat Milk? Nutrition Facts & Macros
One cup of unsweetened oat milk (240g) has 115 calories
Protein 1.9g · Carbs 12.2g · Fat 6.6g
Oat milk is a plant-based milk alternative made from oats — creamy, mildly sweet, and a barista favorite for lattes. Whether you drink it straight, use it in cooking, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about oat milk calories and macros, based on USDA data. Unsweetened oat milk is about 91% water.
201 kJ · per 100g · Water: 90.56 g
Calorie Calculator: Oat Milk (Unsweetened)
240 g Oat Milk (Unsweetened) contains 115 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup (240 ml / 240g) | 115 kcal | 1.9g | 12.2g | 6.6g |
| 1/2 cup (120g) | 58 kcal | 1g | 6.1g | 3.3g |
| 100 grams | 48 kcal | 0.8g | 5.1g | 2.8g |
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Oat Milk (Unsweetened) — Nutrition Facts
| Oat Milk (Unsweetened) | per 100g |
|---|---|
| Calories | 48 kcal |
| Protein | 0.8 g |
| Fat | 2.75 g |
| Carbs | 5.1 g |
| Fiber | 0 g |
| Sugar | 2.32 g |
| Sodium | 42 mg |
| Potassium | 148 mg |
| Phosphorus | 89 mg |
| Water | 90.56 g |
Source: USDA FoodData Central (FDC ID: 2257046) · Data verified April 2026
Variations
Sweetened oat milk
About 59 calories per 100g — 23% more than unsweetened. Higher sugar content from added sweeteners. Same creamy texture. Choose unsweetened if you want to control sugar intake or are on a low-carb diet.
Barista oat milk
About 60 calories per 100g — slightly more than regular unsweetened. Higher fat content for better frothing and latte art. Creamier mouthfeel. Ideal for coffee drinks but adds more calories per cup.
Dietary Perspectives
For Weight Loss
At 48 kcal per 100 g, unsweetened oat milk is moderate-calorie for a plant milk. It contains 2.75 g of fat and 5.1 g of carbohydrates per 100 g with 0.8 g of protein. Higher in carbs than almond milk (1.3 g carbs/100 g) but creamier. A cup (~240 ml, ~115 kcal) is reasonable. Watch for sweetened versions which add significant sugar.
For Athletic Performance
Oat milk provides 5.1 g of carbohydrates per 100 g — more than most plant milks. A cup (~240 ml) delivers ~12.2 g of carbs. Can serve as a moderate carb source in pre-workout smoothies. Low protein (0.8 g/100 g) means it needs to be combined with a protein source for recovery.
For Keto
Not ideal for keto — oat milk has 5.1 g of net carbs per 100 ml (5.1 g carbs, 0 g fiber). A standard 240 ml glass contains 12.2 g of net carbs, which takes a significant portion of a daily keto allowance. For a lower-carb milk alternative, choose unsweetened almond milk (0.3 g net carbs/100 ml) or coconut milk.
Frequently Asked Questions
How many calories are in oat milk?
One cup (240g) of unsweetened oat milk has approximately 116 calories. Per 100g, it has 48 calories. A half cup (120g) has about 58 calories. Oat milk has more calories than almond milk (~15 kcal per 100g) but fewer than whole cow's milk (~61 kcal per 100g).
How many carbs are in oat milk?
Oat milk has 5.1g of carbs per 100g — significantly more than almond milk (1.31g) due to the oat base. One cup (240g) has about 12.2g of carbs. The sugar content is 2.32g per 100g. If you are on a low-carb or keto diet, almond milk is a better choice.
How much protein is in oat milk?
Oat milk has only 0.8g of protein per 100g — much less than cow's milk (3.15g). One cup (240g) provides just 1.9g of protein. If protein is a priority, soy milk (~3.3g per 100g) or cow's milk are better options. Oat milk is not a significant protein source.
Oat milk vs almond milk — what's the difference?
Oat milk: 48 kcal, 0.8g protein, 5.1g carbs, 2.75g fat per 100g. Almond milk: ~15 kcal, 0.4g protein, 1.31g carbs, 0.96g fat. Oat milk has 3x more calories and 4x more carbs. Oat milk is creamier and froths better for lattes. Almond milk is much lower in calories and carbs.
How much calcium is in oat milk?
Unsweetened oat milk has 148mg of calcium per 100g — similar to cow's milk (~125mg) thanks to fortification. One cup (240g) provides about 355mg of calcium, roughly 36% of the daily recommended intake. Check the label, as calcium content varies by brand and fortification level.
Is oat milk good for weight loss?
Oat milk is moderate for weight loss at 48 kcal per 100g. It has more calories than almond milk (15 kcal) but fewer than cow's milk (61 kcal). One cup has 116 calories. Choose unsweetened versions — sweetened oat milk can have 59+ calories per 100g. Watch portions in coffee drinks, as multiple cups add up quickly.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Oat Milk (Unsweetened) | 48 | 0.8g | 5.1g | 2.75g |
| Almond Milk (Unsweetened) | 15 | 0.4g | 1.31g | 0.96g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Coffee (Black) | 1 | 0.12g | 0g | 0.02g |
| Yogurt | 61 | 3.47g | 4.66g | 3.25g |
per 100g
Oat milk has 48 kcal per 100g with 0.8g protein and 5.1g carbs — creamier than almond milk but with 3x more calories. A cup (240g, 116 kcal) is a popular dairy-free latte base.
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