Pros and Cons of Oat Milk

Just when you thought there wasn’t room for one more in the case, a new non-dairy alternative has taken the world by storm: Oat milk.  Let’s take a closer look at the pros and cons of the newest contender.

Pros of Oat Milk

One thing that oat milk has going for it is a texture that’s close to that of whole milk. Unlike rice or almond milk, which tend to be thin and watery, oat milk has a creamier mouthfeel; this is a non-dairy alternative that you can actually use to lighten your coffee. And although taste is obviously subjective, the fuller flavor of oat milk has won a lot of converts.

Oats may also have an edge in terms of sustainability, especially compared with almonds. Another plus is a small amount of fiber. We’re only taking 1 or 2 grams per serving, but oat fiber has some unique benefits in terms of lowering blood cholesterol and blood sugar levels. 

With 2-4 grams of protein per serving, oat milk is lower in protein than cow’s milk or soymilk but higher than most rice and almond milk. Oat milk may also be a great option for those with nut allergies, for whom nut milks are off the menu. 

See also: Which Milk Substitutes Are Best?

Oats are not a good source of calcium or vitamins A and D—nutrients that are typically supplied by dairy. However, virtually all of the oat milk brands I reviewed were fortified with calcium. Many also contained added vitamin D, and a few were fortified with a whole range of additional nutrients, including vitamins A and B12. As long as you're getting those nutrients from somewhere, they don’t necessarily need to be in your milk. But if you’re counting on your nondairy milk to be filling those gaps, check labels. 

I put together a chart of several of the leading brands of oat milk, comparing their nutritional profile, cost, and ingredients. You'll find it on my blog at NutritionOverEasy.com.

Cons of Oat Milk

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