The nutritional information of oat milk

Oat milk has established itself as a popular milk alternative not only because of its mild taste and versatility, but also because of its impressive nutritional value. It provides a rich source of energy, is low in fat and contains valuable dietary fibre. Ideal for your morning coffee, your favourite porridge and even for cooking and baking. Find out what this means in detail here.

Healthy oat breakfast from VERIVAL

What exactly is oat milk?

Oat milk is made by first soaking oat flakes in water. This step softens the oats and begins to release the natural sugars. The soaked oat flakes are then ground to obtain a milky liquid. After grinding, the mixture is filtered to remove the solid particles and create a smooth, creamy milk. This homemade oat milk has a light, sweet flavor and is completely plant-based, making it a great choice for vegans. Many people also appreciate it as a gluten-free option, as long as it is made from specially gluten-free oats. Brands like Oatly have helped to popularize oat milk through their commitment to quality and sustainable production practices.

Nutritional profile: a closer look

If you are considering adding oat milk to your diet, it helps to understand the nutrients it provides. Compared to other milk alternatives, the plant-based drink made from oats has a balanced nutritional profile that offers both health benefits and great taste. To give you a clear idea of the nutritional aspects, let's take a closer look at the key ingredients of oat milk. To do this, we'll use a handy nutrition chart that quickly shows you what makes oat milk such a valued part of many diets.

Average nutritional values of oat milk

Calories of oat milk

With about 50 calories per 100ml of oat milk, the plant-based drink offers a similar amount of energy to cow's milk, but usually contains less fat. This makes it an excellent option for people who want to keep an eye on their calorie intake without sacrificing flavor. Its slight sweetness makes it a pleasant alternative to coffee and cereal.

Sugar content in oat milk

Although oat milk contains naturally occurring sugars that give it that slightly sweet touch, it usually does not require any added sugars. These natural sugars make oat milk a sweet but healthy choice, ideal for those who want to reduce their sugar intake without using artificial sweeteners.

Fat content in oat milk

Oat milk is low in saturated fat and contains no cholesterol, making it a heart-friendly alternative. The low fat content helps make oat milk easier to digest and well suited to a health-conscious diet, especially for people with cardiovascular diseases.

Protein content in oat milk

Compared to cow or soy milk, oat milk contains less protein, but it still offers a valuable source of plant-based protein. This protein is important for building the body and repairing tissue, making oat milk a useful addition to a vegetarian or vegan diet.

Fiber content in oat milk

A particular advantage of oat milk is its soluble fiber content, especially beta-glucans. These fibers can help lower cholesterol levels and thus reduce the risk of cardiovascular disease. Beta-glucans also help increase satiety and can thus aid in weight control.

Salt content in oat milk

Oat milk is not only delicious and versatile, but also very low in salt. With only about 0.1 grams of salt per 100 ml, it is far below the salt content of many other foods. This low salt content is particularly beneficial for those who need to watch their sodium intake – ideal if you want to keep an eye on your blood pressure or simply consume less salt in general. Thanks to its low salt content, oat milk is great for use in both sweet and savory recipes, without affecting the flavor.

Nutritional values of oat milk compared to cow's milk

Both oat milk and cow's milk have their own characteristic nutritional values, making them suitable options for different dietary preferences and needs:

 A comparison of the nutritional values of oat milk and cow's milk

Oat milk has fewer calories and protein than cow's milk, but makes up for it with a higher carbohydrate and fiber content. The plant-based alternative made from oats scores particularly well with its soluble fibers such as beta-glucans, which can help lower cholesterol, and its lower fat content. Both types of milk have a similarly low salt content.

These characteristics make oat milk an excellent choice for those looking for an alternative to cow's milk that is lower in fat and calories but higher in fiber.

Nutritional value of oat milk compared to other plant-based drinks

Now that we have considered the differences between oat milk and cow's milk, it is worth comparing oat milk with other plant-based milk alternatives such as soy, almond and coconut milk.

• Protein: While soy milk offers a higher concentration of protein and is often preferred by sports enthusiasts and vegans, oat milk is lower in protein.
  
• Carbohydrates: Oat milk contains more carbohydrates than almond and coconut milk, making it a preferred source of energy, but also less suitable for a low-carb diet.
• Fats: Unlike coconut milk, which is high in saturated fats, oat milk has a more favorable fat profile with mostly unsaturated fatty acids.
  
• Dietary fibre: oat milk outperforms other plant-based drinks in terms of its soluble dietary fibre content, particularly the cholesterol-lowering beta-glucans.

These properties position oat milk as a healthy, balanced option that is also a more sustainable choice from an environmental perspective, especially when compared to almond milk, which requires a high level of water consumption.

Discover VERIVAL's high-fibre breakfast

Conclusion

Oat milk is a nutrient-rich and versatile alternative to animal milk and other plant-based drinks. It offers a balanced nutritional profile with valuable dietary fiber and a neutral taste, ideal for any part of your day. Whether in coffee, in a healthy breakfast or in baking – oat milk is a healthy choice for anyone who is conscious about what they eat.

Frequently asked questions

Is oat milk healthier than cow's milk?

How healthy oat milk is compared to cow's milk depends on your individual nutritional needs. For example, oat milk contains no cholesterol and is high in fiber, especially beta-glucans, which have a positive effect on cholesterol levels, while cow's milk offers higher amounts of protein and calcium.

Which milk alternative is the healthiest?

Oat milk is considered one of the healthiest milk alternatives, mainly due to its soluble fiber content, which can positively affect cholesterol levels. Soy milk is a close second, with high protein content and often fortified calcium, making it nutrient-dense. Almond milk offers a low-calorie option, making it a good fit for calorie-conscious eating plans. Ultimately, the healthiest non-dairy milk choice depends on an individual's nutritional needs.

How many calories are in 100ml of oat milk?

100ml of oat milk contains about 50 calories.

Is oat milk good for digestion?

Oat milk can support digestion because it contains soluble fiber. Beta-glucans, a type of soluble fiber found in oat milk, are known to promote gut health and help maintain healthy cholesterol levels.

Does oat milk contain a lot of sugar?

Oat milk naturally contains sugar, usually around 4 grams per 100 ml. It is often free from added sweeteners, unless it is a specially sweetened variant.

Which has more calories, milk or oat milk?

Cow's milk typically has more calories than oat milk, with 100 ml of cow's milk having about 68 kilocalories and oat milk about 50 kilocalories. This makes oat milk an attractive option for calorie-conscious consumers.