The 9 Best Oat Milks of 2022 by Verywell Fit Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Products Food and Beverages The 9 Best Oat Milks of 2022 The Elmhurst 1925 Unsweetened Oat Milk is our dietitian's top pick By Alex Aldeborgh, MS, RD Alex Aldeborgh, MS, RD Alex Aldeborgh is a Registered Dietitian with a Master's degree in Clinical Nutrition from New York University. She has a virtual private practice and spends her time developing healthy recipes and nutrition content for her blog and Instagram page Daisybeet. Learn about our editorial process Updated on August 18, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Marisa Moore, RDN, MBA Medically reviewed by Marisa Moore, RDN, MBA Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. She is also the founder of Marisa Moore Nutrition. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Marley Hall Fact checked by Marley Hall Marley Hall is a writer and fact checker who is certified in clinical and translational research. Her work has been published in medical journals in the field of surgery, and she has received numerous awards for publication in education. Learn about our editorial process Print We independently research, test, review, and recommend the best products. Healthcare professionals review articles for medical accuracy. Learn more about our process. If you buy something through our links, we may earn a commission. Verywell Fit / Amelia Manley Oat milk is a non-dairy milk alternative made from oats and water. Some products contain other ingredients to help stabilize the product and keep it tasting great, including gums, emulsifiers, salt, oils and sugar. Nutritionally speaking, each brand of oat milk will have a different nutrient profile based on whether it’s sweetened, unsweetened, fortified, or flavored. Typically, oat milk has less protein than other milk such as dairy milk and soy milk and typically contains more carbohydrates than other plant-based milk varieties. Reviewed & Approved The Elmhurst 1925 Unsweetened Oat Milk is our overall pick because it has a rich, creamy texture, minimal ingredient list, and is shelf-stable. The Silk Oat Yeah Plain Oatmilk is also a great option if you're shopping on a budget. Nicole Bodin, MS, RD says, "Oat milk is a good alternative to cow’s milk if you’re looking for a great-tasting, creamy, non-dairy milk. It does have more calories than other non-dairy milks like almond milk. But, it also contains beneficial nutrients like beta-glucan, a soluble fiber associated with heart health. To get the most health benefits from oat milk, buy a version with no added sugars and minimal additives." Consider how you will use the oat milk to choose which variety is best. For example, flavored options are a good choice for drinking on its own or blended in smoothies, while products with added oil are typically creamier and best for steaming and frothing. We researched a variety of options, considering their nutritional value, flavor, and price. Here are the best oat milks on the market, according to a dietitian. 27 Best Fitness Prime Day Deals at Amazon's Early Access Sale Our Top Picks Best Overall: Elmhurst Unsweetened Oat Milk at Amazon Jump to Review Best Organic : MALK Oat MALK at Amazon Jump to Review Best Budget: Silk Oat Yeah Plain Oatmilk at Giantfoodstores.com Jump to Review Best Tasting: OATLY! Oat Drink at Amazon Jump to Review Best for Coffee: Chobani Oat Plain Extra Creamy at Amazon Jump to Review Best for Lattes: Califia Farms Oat Barista Blend at Amazon Jump to Review Best Chocolate: RISE Brewing Organic Oat Milk Chocolate at Amazon Jump to Review Best Low-Sugar : Chobani Oat Zero Sugar Oat Drink at Giantfood.com Jump to Review Best Vanilla : Planet Oat Oat Milk Vanilla at Amazon Jump to Review In This Article Expand Our Picks What to Look For Best Overall: Elmhurst 1925 Unsweetened Oat Milk 4.8 Courtesy of Amazon View On Amazon View On Thrive Market View On Instacart.com Pros Three ingredients No added gums of emulsifiers Cons Expensive Who else recommends it? Women's Health also picked Elmhurst Unsweetened Oat Milk. What do buyers say? 86% of 1,100+ Amazon reviewers rated this product 4 stars or above. Elmhurst Unsweetened Oat Milk tops our list made with just three ingredients—filtered water, whole grain oats, and salt. Reviewers note that it also has a rich and creamy texture and tastes good. A one-cup serving of Elmhurst Unsweetened Oat Milk contains 100 calories, 17 grams of carbohydrates, 3 grams of fiber, 2 grams of fat, 3 grams of protein, and 1 gram of sugar. This oat milk also doesn’t have any added sugars, gums, or emulsifiers, and it's gluten-free, non-GMO, and vegan. Elmhurst Oat Milk is shelf-stable until opened, so you can stock up on a few cartons to keep in your pantry. The brand also makes Chocolate Oat Milk and Sweetened Oat Milk, which have 4 grams of added sugar per serving. Serving size: 8 ounces Calories per serving: 100 Sugar: 1 gram Non-GMO: Yes USDA Organic: No Certified Gluten-Free: Yes Additives: No Stock Your Pantry Note: The Amazon listing is for a six pack of 32-ounce cartons. Best Organic : MALK Oat MALK View On Amazon View On Instacart.com Pros Three ingredients Organic No added gums or emulsifiers Cons Expensive Similar to the Elmhurst Unsweetened Oat Milk, Oat MALK is made from just three ingredients—filtered Water, organic gluten free oat Flour, and himalayan pink salt. MALK also offers vanilla and chocolate flavored oat milk. A one-cup serving of Oat MALK contains 90 calories, 17 grams of carbohydrates, 2 grams of fiber, 1.5 grams of fat, 3 grams of protein, and 6 gram of sugar. This oat milk also doesn’t have any added sugars, gums, or emulsifiers, and it's gluten-free, non-GMO, and USDA Organic. Serving size: 8 ounces Calories per serving: 90 Sugar: 6 gram Non-GMO: Yes USDA Organic: Yes Certified Gluten-Free: No Additives: No Best Budget: Silk Oat Yeah Plain Oatmilk Courtesy of Giant View On Giantfoodstores.com View On Stopandshop.com Pros Inexpensive Fortified with vitamins and minerals Cons Contains emulsifiers and other additives Milk alternatives like oat milk can cost significantly more money than regular dairy milk. The non-dairy brand Silk makes an affordable and delicious oat milk option that proves cost-effective thanks to its larger-than-average, 64-ounce size. Silk’s Oat Yeah Plain Oat Milk has 90 calories, 14 grams of carbohydrates, 4 grams of added sugar, and 2 grams of protein per one-cup serving. One of the ingredients is sunflower oil, making the total fat content 4 grams. Silk's oat milk is fortified, so it’s also a good source of several micronutrients including calcium, riboflavin, and vitamins A, D, and B12. If you'd like to try their other options, Silk also makes Extra Creamy, Zero Added Sugar, and Vanilla oat milk. Serving size: 8 ounces Calories per serving: 90 Sugar: 4 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes Best Tasting: OATLY! Oat Drink Organic Courtesy of Amazon View On Amazon View On Instacart.com Pros Creamy taste and texture Fortified with vitamins and minerals Cons Contains added oil One of the first brands to call attention to oat milk, Oatly makes really delicious-tasting oat milk. Their original version is creamy and goes great with cereal and cookies, and in baking. One cup of Oatly Oat Milk provides 120 calories, 16 grams of carbohydrates, 2 grams of fiber (1 gram of which is soluble fiber), and 3 grams of protein. It contains 5 grams of fat and a small amount of saturated fat (0.5 grams) from rapeseed oil, which gives it a creamier taste and texture. It's also fortified with vitamins and minerals, like calcium and vitamin D. In addition to the original oat milk, Oatly also makes Chocolate Oat Milk, Barista Edition Oat Milk, low-fat oat milk, and oat milk ice cream and yogurt. Serving size: 8 ounces Calories per serving: 120 Sugar: 7 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes The 6 Best Nut Milk Makers of 2022 by Verywell Fit Best for Coffee: Chobani Oat Plain Extra Creamy Courtesy of Giant View On Amazon View On Giantfood.com View On Instacart.com Pros Creamy taste and texture Fortified with vitamins and minerals Cons Contains added oil and emulsifiers You probably recognize Chobani for their popular Greek yogurt, but they also sell oat milk, and it does not disappoint. If you love to add thick and creamy half and half or creamer to your coffee, you will love Chobani’s Extra Creamy Plain Oat Milk. One cup contains 140 calories, 13 grams of carbohydrates, <1 gram of fiber, 7 grams of added sugars, and 2 grams of protein. The extra creaminess comes from rapeseed oil, making the total fat content 8 grams and 1 gram of saturated fat. Since it’s fortified, this oat milk is an excellent source of calcium and vitamins A and D. It is a gluten-free product with no preservatives or artificial flavors and non-GMO. For something even creamier, Chobani also offers Oat Milk Coffee Creamer. Serving size: 8 ounces Calories per serving: 140 Sugar: 7 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes Best for Lattes: Califia Farms Oat Barista Blend Milk Courtesy of Amazon View On Amazon View On Walmart View On Thrive Market Pros Froths well No added stabilizers or gums Cons Contains added oil If you enjoy adding oat milk lattes to your morning, you'll need oat milk that heats and froths well like regular dairy milk. Many alternative milk brands make “barista blends” just for this purpose, and Califia Farms has an excellent oat version. Made specifically for making your favorite lattes, this oat milk whips up frothy and adds full-bodied flavor to your morning beverages. One cup has 130 calories, 14 grams of carbohydrates, 2 grams of fiber, 3 grams of added sugars, and 1 gram of protein. This oat milk contains 7 grams of fat per serving from sunflower oil, which helps to create a creamy froth when steamed. This oat milk has no stabilizers or gums, is gluten- and carrageenan-free, and is non-GMO. The 32-ounce carton is shelf-stable until opened, so you can always have a few cartons stocked in your pantry for when the latte mood strikes. Serving size: 8 ounces Calories per serving: 130 Sugar: 3 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes Stock Your Pantry Note: The Amazon listing is for a six pack of 32-ounce cartons. The 7 Best Coffees of 2022, According to a Dietitian Best Chocolate: RISE Brewing Organic Oat Milk Chocolate View On Amazon Pros USDA Organic and non-GMO No added gums or stabilizers Cons Higher in added sugar RISE Brewing Co, chocolate oat milk has a rich, not-too-sweet flavor, perfect for when you’re craving a chocolatey treat. It is made from a few simple ingredients including water, oats, cane sugar, sea salt, sunflower oil and cocoa powder. One cup of this dark chocolate oat milk has 160 calories, 7 grams of fat, 24 grams of carbohydrates, <1 gram of fiber, 1 grams of protein and 13 grams of sugar. This product is gluten-free and USDA Organic and non-GMO. This chocolate oat milk can be warmed for a hot chocolate or sipped on as a cold beverage over ice. In addition to drinking it straight or adding it to your favorite caffeinated drink, you can also use it as a baking ingredient for chocolate treats like brownies. Serving size: 8 ounces Calories per serving: 160 Sugar: 13 grams Non-GMO: Yes USDA Organic: Yes Certified Gluten-Free: No Additives: No The Best Non-Dairy Milks of 2022 Best Low-Sugar : Chobani Oat Zero Sugar Oat Drink Courtesy of Fresh Direct View On Giantfood.com View On Instacart.com Pros Contains zero grams of sugar Froths well Cons Contains added oil and gums Chobani makes such good oat milk, we had to include two of their products. If you are looking for a low-sugar oat milk, the Chobani Zero Sugar Oat Milk is top of the list. It has a pleasant, creamy consistency and heats up and froths well for coffees and lattes. This Chobani Oat Milk is less concentrated and therefore has fewer calories than the extra creamy variety, at 80 calories per cup. It also has 9 grams of carbohydrates, 5 grams of fat, and 1 gram of protein per cup. It also comes in a Zero Sugar Vanilla flavor. Serving size: 8 ounces Calories per serving: 90 Sugar: 0 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes Best Vanilla : Planet Oat Oat Milk Vanilla Courtesy of Walmart View On Amazon View On Walmart Pros Delicious, not too sweet vanilla flavor Fortified with vitamins and minerals Cons Contains gums and stabilizers Plant Oat's vanilla oat milk has a delicious vanilla flavor, perfect for blending into smoothies, added to oatmeal or sipped on its own. It has a creamy texture and subtle vanilla flavor with a touch of sweetness that isn't overpowering. A one cup serving provides 90 calories, 2 grams of protein and 4 grams of sugar and is also gluten-free and Certified non-GMO. It is fortified with vitamins and minerals containing 350 milligrams of calcium (25% daily value), 4 micrograms of vitamin D (20% daily value), and 180 micrograms of vitamin A (20% daily value). Serving size: 8 ounces Calories per serving: 90 Sugar: 4 grams Non-GMO: Yes USDA Organic: No Certified Gluten-Free: No Additives: Yes Final Verdict For a minimally processed oat milk that’s close to homemade, we favor Elmhurst Unsweetened Milked Oats (view at Amazon). With just three simple ingredients, this versatile oat milk can be added to coffee, baked goods, or cereal. What to Look for in an Oat Milk Gums and Emulsifiers Many plant-based milk varieties, including oat milk, contain gums and emulsifiers as ingredients. These are added to plant-based milk to make the texture thicker and creamier. Examples of gums and emulsifiers you may see on the ingredients list are guar gum, xanthan gum, soy lecithin, and carrageenan, which are all regulated and deemed safe by the FDA. Most gums are naturally derived from complex carbohydrates, like legumes, trees, seaweed, and other plants. Other emulsifiers are synthetically made in laboratories. Some of these additives may provide health benefits, including guar gum and xanthan gum because they are a source of soluble fiber. This type of fiber helps regulate bowel movements and can help lower blood cholesterol and sugar due to its binding effect.However, in excess, some gums can cause gastrointestinal side effects including gas, bloating, and diarrhea, depending on the type, amount consumed, and sensitivity of the individual. Other additives, including carrageenan and some synthetically made emulsifiers, may contribute to gastrointestinal inflammation when consumed in excess; however, more research is needed. Added Sugar Oat milk sometimes has a significant amount of added sugar. Too much added sugar in the diet can have negative health side effects, and current recommendations say to limit added sugar to no more than 10 percent of your daily caloric intake, or less than 30 grams per day for men and less than 25 grams for women. To avoid intaking too much sugar from oat milk, especially if it's used as an everyday drink, aim for unsweetened and unflavored varieties. The sweetened oat milks are best if you’re just using a splash of oat milk in your coffee or enjoying the occasional treat. Frequently Asked Questions What are the potential downsides to oat milk? Oat milk is lower in protein, usually containing around 1 to 3 grams of protein per serving, compared to the 6 and 8 grams of protein per serving found in regular milk and soy milk. Oat milk is also slightly higher in carbohydrates compared to other non-dairy milk, which should be considered for those that need to monitor their carbohydrate intake, such as those with diabetes. Unsweetened oat milk has about 14 grams of carbohydrates per serving, compared to about 4 grams in unsweetened almond milk. While oats are naturally gluten-free, they’re often processed in facilities that also handle gluten-containing grains like wheat. If you have celiac disease or gluten intolerance, it’s important to buy oat milk that is certified gluten-free to avoid gluten contamination. How can I make oat milk at home? Oat milk is easy to make at home if you have a blender and fine mesh strainer. Just blend one cup of oats with four cups of cold water together until smooth and creamy, about 30 seconds. Then, strain out the remaining oat sediment once or twice to get a creamy consistency. If you want to add sweetness to homemade oat milk, try blending it with Medjool dates, maple syrup, or honey. Add extra flavor with vanilla or almond extract or your favorite warming spices—from cinnamon and ginger to cardamom. Is oat milk gluten-free? Oats are naturally gluten-free, however, oats can be susceptible to cross-contamination with gluten-containing products. Those with celiac disease or those that are very sensitive to gluten should look for products that are Certified Gluten-Free, meaning they have been tested for any cross-contamination of gluten and are therefore safe to eat for those with a gluten allergy. What does oat milk taste like? Oat milk has a mild flavor and a naturally sweeter taste and creamier texture compared to other milk alternatives like almond milk. The flavor of oat milk depends on if it contains added sugar, oils or flavorings like vanilla and chocolate. Is oat milk better than almond milk? From a nutritional perspective, oat milk and almond milk differ, but one is not necessarily better than the other. If comparing two unsweetened and unflavored varieties, oat milk is typically slightly higher in calories (usually about 90 calories per cup versus about 35 calories in almond milk); however, the calories of both will depend on other added ingredients like oils and sugar that create creamier and sweeter products. Oat milk is also typically higher in carbohydrates from the oats, usually containing about 15 grams of carbohydrates per serving compared 2 grams in almond milk. Oat milk also typically has a few more grams of protein and fiber. Each brand and variety of oat and almond milk differs, so be sure to check the ingredient list and nutrition facts to find one that best suits your nutritional needs. Ultimately, choosing between oat milk and almond milk is a personal preference that should be based on which one you enjoy most. 9 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Nutrient density and nutritional value of milk and plant-based milk alternatives. International Dairy Journal. 2018;87:84-92. The Truth About Oat Milk Vs. Almond Milk, According To Nutritionists. Women's Health. https://www.womenshealthmag.com/food/a31043813/oat-milk-vs-almond-milk/ Dammak I, Sobral PJ do A, Aquino A, Neves MA das, Conte-Junior CA. Nanoemulsions: Using emulsifiers from natural sources replacing synthetic ones—A review. Comprehensive Reviews in Food Science and Food Safety. 2020;19(5):2721-2746. Mudgil D, Barak S, Khatkar BS. Guar gum: processing, properties and food applications—A Review. J Food Sci Technol. 2014;51(3):409-418. Daly J, Tomlin J, Read NW. The effect of feeding xanthan gum on colonic function in man: correlation with in vitro determinants of bacterial breakdown. British Journal of Nutrition. 1993;69(3):897-902. Martino JV, Van Limbergen J, Cahill LE. The Role of Carrageenan and Carboxymethylcellulose in the Development of Intestinal Inflammation. Front Pediatr. 2017;5:96. doi:10.3389/fped.2017.00096 Bhattacharyya S, Shumard T, Xie H, et al. A randomized trial of the effects of the no-carrageenan diet on ulcerative colitis disease activity. Nutr Healthy Aging. 2017;4(2):181-192. doi:10.3233/NHA-170023 U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Massa G, Vanoppen A, Gillis P, Aerssens P, Alliet P, Raes M. Protein malnutrition due to replacement of milk by rice drink. European Journal of Pediatrics. 2001;160(6):382-384. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles The Best Smoothie Ingredients for Health and Flavor The Best Gluten-free Pastas, According to a Dietitian The 9 Best Post-Workout Snacks to Buy Online of 2022 The Best Fiber-Rich Healthy Cereals of 2022 The Best Jerky of 2022, According to a Dietitian The 7 Best Whole Grain Breads of 2022, According to a Dietitian The Best Plant-Based Meat Alternatives, According to Dietitians The 9 Best Greek Yogurts of 2022, According to a Dietitian Oat Milk Nutrition Facts The 8 Best Non-Dairy Milks of 2022 The 10 Best Pre-Workout Snacks of 2022, According to a Dietitian The Best Snacks, According to a Dietitian The Best Frozen Meals, According to a Dietitian The 6 Best Sports, According to a Dietitian The Best Non-Alcoholic Beer, Wine, and Spirits, according to a Registered Dietitian Rice Milk Nutrition Facts and Health Benefits When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All