Oat milk has 47 kcal and 7 g carbs per 100 g. The carbs come from the oats themselves and run higher than soy or almond. A creamy texture for coffee, but the protein is modest at ~1 g per 100 ml. Sweetened versions add notable sugar.
How should I track Oat milk, unsweetened?
Liquid calories from Oat milk, unsweetened are easy to overlook because drinks do not trigger the same fullness signals as solid food. A meta-analysis (Wehling & Lusher, Am J Clin Nutr 2021) confirmed that people underreport beverage intake more than solid food. Most people pour 30–50% more than the label serving size without realizing it. Use a kitchen scale to weigh your glass or bottle once — you will know your exact pour going forward. This one calibration step can save you from hundreds of untracked calories per week.