Oat milk has 43 calories and only 0.4 g protein per 100 ml. Among plant milks it ranks lowest in protein but highest in carbs (7 g). Its creamy texture comes from soluble oat fiber, the same type studied for heart-health benefits in whole oats.
How should I track Oat Milk?
Plant-based foods like Oat Milk often come with variable water content, so weighing after draining or pressing gives you the most accurate count. Tofu blocks, for example, can vary by 30% in weight depending on how much liquid they hold. A meta-analysis of 43 RCTs (Reid-McCann et al., Nutr Rev 2025) found that soy protein matches dairy protein for muscle outcomes, so the tracking precision matters just as much as with animal sources. Also watch for marinated or flavored versions — sauces add calories that are easy to miss.
