Claudia Ritchey

Written by Claudia Ritchey

Modified & Updated: 02 Jun 2024

Jessica Corbett

Reviewed by Jessica Corbett


Oat milk has gained tremendous popularity in recent years as a delicious and nutritious plant-based alternative to dairy milk. Among the various types of oat milk available in the market, unsweetened oat milk has become increasingly sought after by health-conscious individuals. Not only does it offer a creamy texture and mildly nutty flavor, but it also boasts an array of impressive nutrition facts.

In this article, we will delve into the various nutritional benefits of unsweetened oat milk. From its rich source of vitamins and minerals to its high fiber content and cholesterol-lowering properties, we will uncover why this plant-based drink is a fantastic addition to a healthy diet. So, without further ado, let’s explore the 18 unsweetened oat milk nutrition facts that make it a standout among non-dairy milk alternatives.

Key Takeaways:

  • Unsweetened oat milk is a low-calorie, high-fiber, and cholesterol-free alternative to dairy milk, making it suitable for those watching their weight and managing their heart health.
  • Oat milk is a vegan-friendly, environmentally friendly, and versatile option that supports gut health, promotes healthy skin, and provides sustained energy throughout the day.
Table of Contents

Low in calories

Unsweetened oat milk is a great choice for those watching their calorie intake. With just around 120 calories per cup, it can be a satisfying substitute for regular milk.

High in fiber

Oat milk is a good source of dietary fiber, containing approximately 4 grams per cup. Fiber aids in digestion and can help promote a feeling of fullness.

Rich in vitamins and minerals

Unsweetened oat milk is fortified with essential vitamins and minerals, including calcium, vitamin D, and vitamin BThese nutrients are important for bone health, immune function, and overall wellbeing.

Suitable for lactose intolerant individuals

Since oat milk is plant-based, it is naturally free from lactose. This makes it a suitable alternative for individuals who are lactose intolerant.

Contains no cholesterol

Unlike dairy milk, unsweetened oat milk contains no cholesterol. This can be beneficial for maintaining heart health and managing cholesterol levels.

Low in saturated fat

Oat milk is typically low in saturated fat, making it a healthier choice compared to some dairy milk alternatives.

Vegan-friendly option

Unsweetened oat milk is free from animal products, making it a suitable choice for those following a vegan or plant-based diet.

Source of antioxidants

Oats contain antioxidants known as avenanthramides, which have been shown to have anti-inflammatory and heart-protective properties.

Helps manage blood sugar levels

Oat milk has a lower glycemic index compared to some other plant-based milks, which means it can help regulate blood sugar levels.

Provides energy-boosting carbohydrates

Oats are a great source of complex carbohydrates, providing sustained energy throughout the day.

Supports gut health

The fiber content in oat milk can help support a healthy gut microbiome, promoting good digestive health.

Free from artificial flavors and colors

Unsweetened oat milk is typically free from artificial additives, making it a wholesome and natural choice.

May aid in weight management

Due to its low-calorie content and high fiber content, unsweetened oat milk can be a helpful addition to a balanced diet for weight management.

Versatile in culinary applications

Oat milk can be used as a substitute for dairy milk in various recipes, including smoothies, baked goods, and savory dishes.

Easy to digest

For individuals with sensitive stomachs, oat milk is often well-tolerated and gentle on digestion.

Promotes healthy skin

The vitamin E content in oat milk can help nourish the skin and promote a healthy complexion.

Environmentally friendly choice

Opting for plant-based milk alternatives like oat milk can reduce the environmental impact associated with conventional dairy farming.

Offers a creamy texture and mild taste

Unsweetened oat milk has a creamy texture and mild taste, making it enjoyable to consume on its own or as an ingredient in various recipes.


In conclusion, unsweetened oat milk is a nutritious and versatile alternative to dairy milk. It offers numerous health benefits and is especially suitable for those who are lactose intolerant or following a plant-based diet. With its rich fiber content, essential vitamins, and minerals, unsweetened oat milk can contribute to overall well-being and support a balanced diet.Whether you’re looking to enjoy a creamy bowl of oatmeal, whip up a delicious smoothie, or simply enjoy a refreshing glass of milk, unsweetened oat milk is a great option. Its subtle nutty flavor and smooth texture make it a delightful choice for any recipe.So go ahead and give unsweetened oat milk a try. Not only will you be making a healthy choice for yourself, but also for the planet, as oat milk has a lower environmental footprint compared to traditional dairy products. Cheers to embracing the goodness of unsweetened oat milk!


1. Is unsweetened oat milk suitable for people with lactose intolerance?

Yes, unsweetened oat milk is an excellent alternative for individuals with lactose intolerance. It is completely free of lactose, making it easily digestible and gentle on the stomach.

2. Can unsweetened oat milk be used in cooking and baking?

Absolutely! Unsweetened oat milk can be used in a variety of recipes as a substitute for dairy milk. It adds a creamy texture and a subtly sweet flavor to dishes like soups, sauces, baked goods, and desserts.

3. How does unsweetened oat milk compare to other plant-based milks?

Unsweetened oat milk is a popular choice among plant-based milk options because it has a naturally creamy consistency and a mild taste. It also contains essential nutrients like fiber, calcium, and vitamin D, making it a nutritious choice compared to some other plant-based milks.

4. Does unsweetened oat milk contain gluten?

While oats themselves are gluten-free, cross-contamination may occur during processing. To be safe for individuals with celiac disease or gluten sensitivity, it is best to look for certified gluten-free oat milk options.

5. How should unsweetened oat milk be stored?

Unsweetened oat milk should be stored in the refrigerator and consumed within 7-10 days after opening. It is important to follow the manufacturer’s instructions for storage and shelf life.

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