Food · Beverages
Oat milk nutrition facts
A typical portion of oat milk (1 cup; 244 g, oat milk) has 110 calories and 2g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 45 calories (oat milk) to 48 (unsweetened, plain, refrigerated).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Oat milk, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 0.7g
- more than 12% of 8,218 USDA reference foods
- Calories per 100 g
- 45
- more than 12% of reference foods
- Sodium per 100 g
- 43mg
- more than 30% of reference foods
1 cup weighs 244 g in USDA's record for Oat milk (FDC 2705412).
Where the calories come from: 48% carbohydrate, 47% fat and 6% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.2 µg in 1 cup (244 g), 51% of the Daily Value
Source: USDA FoodData Central (FDC 2705412), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of oat milk USDA describes
Unsweetened, plain, refrigerated has the most calories per 100 g (48); the fewest: Oat milk (45)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Oat milk | 45 | 0.7 g | 2.3 g | 43 mg |
| Oat milk, unsweetened, plain, refrigerated | 48 | 0.8 g | 2.7 g | 42 mg |
Every nutrient in this record (65)
The portion is 1 cup (244 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.61 g | 0.66 g | 3% |
| Total lipid (fat) | 5.69 g | 2.33 g | 7% |
| Carbohydrate, by difference | 13.1 g | 5.37 g | 5% |
| Energy | 110 kcal | 45.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 223 g | 91.3 g | |
| Total Sugars | 4.98 g | 2.04 g | |
| Fiber, total dietary | 1.22 g | 0.50 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.46 g | 0.19 g | 2% |
| Fatty acids, total monounsaturated | 3.29 g | 1.35 g | |
| Fatty acids, total polyunsaturated | 1.51 g | 0.62 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 378 mg | 155 mg | 29% |
| Iron, Fe | 0.51 mg | 0.21 mg | 3% |
| Magnesium, Mg | 19.5 mg | 8.00 mg | 5% |
| Phosphorus, P | 48.8 mg | 20.0 mg | 4% |
| Potassium, K | 43.9 mg | 18.0 mg | 1% |
| Sodium, Na | 105 mg | 43.0 mg | 5% |
| Zinc, Zn | 0.46 mg | 0.19 mg | 4% |
| Copper, Cu | 0.071 mg | 0.029 mg | 8% |
| Selenium, Se | 3.66 µg | 1.50 µg | 7% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.90 mg | 0.37 mg | 6% |
| Vitamin D (D2 + D3) | 4.15 µg | 1.70 µg | 21% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 22.0 µg | 9.00 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.056 mg | 0.023 mg | 5% |
| Riboflavin | 0.020 mg | 0.0080 mg | 2% |
| Niacin | 0.14 mg | 0.056 mg | 1% |
| Vitamin B-6 | 0.012 mg | 0.0050 mg | 1% |
| Folate, total | 4.88 µg | 2.00 µg | |
| Vitamin B-12 | 1.22 µg | 0.50 µg | 51% |
| Choline, total | 4.88 mg | 2.00 mg | 1% |
| Vitamin K (phylloquinone) | 3.66 µg | 1.50 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 4.88 µg | 2.00 µg | |
| Folate, DFE | 4.88 µg | 2.00 µg | 1% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 1.22 µg | 0.50 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0024 g | 0.0010 g | |
| SFA 14:0 | 0.0024 g | 0.0010 g | |
| SFA 16:0 | 0.30 g | 0.12 g | |
| SFA 18:0 | 0.088 g | 0.036 g | |
| MUFA 18:1 | 3.18 g | 1.30 g | |
| PUFA 18:2 | 1.13 g | 0.47 g | |
| PUFA 18:3 | 0.38 g | 0.15 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.012 g | 0.0050 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.093 g | 0.038 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2705412: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in oat milk?
110 in 1 cup (244 g) of oat milk; 45 to 48 per 100 g across USDA's descriptions.
How much protein is in oat milk?
2g in 1 cup; 0.7 g per 100 g.
How much sodium is in oat milk?
105mg in 1 cup; 43 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Oat milk compared
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov