Quick Answer
The number of calories in a toasted vanilla oat milk can vary depending on the brand and size, but on average a 12 oz serving contains about 130 calories.
Calculating Calories in Oat Milk
Oat milk is a plant-based milk alternative made by blending soaked oats and water. It has grown in popularity in recent years as more people switch to dairy-free milks. When calculating the calories in oat milk, there are a few key factors to consider:
Oat milk base
The oat milk base itself is quite low in calories. A cup of unsweetened oat milk contains around 80-90 calories. This is because oats are naturally low in fat and protein compared to other grains. So the oat milk base made from oats and water is low in calories.
Added sugars
Many commercial brands of oat milk contain added sugars to enhance the flavor. These added sugars bump up the calorie count. Some flavors like vanilla or chocolate have more added sugar than plain or unsweetened versions. Reading nutrition labels can help determine how much sugar has been added.
Added oils
Some oat milks also contain small amounts of plant-based oils like canola or sunflower oil. These are added to give a creamier texture. However, they add minimal calories – usually 1-2 grams of fat per serving.
Enrichments
Many oat milks are enriched with extra vitamins and minerals like calcium, vitamin D and vitamin B12. These enriched nutrients can slightly increase the calorie content.
Serving size
Pay attention to serving sizes, as the calorie count may be listed for 1 cup (240ml) vs. a full carton which may contain 2-3 servings. Multiply accordingly if you are consuming more than a standard serving.
Calories in Popular Oat Milk Brands
| Brand | Serving Size | Calories |
|---|---|---|
| Oatly Original Oatmilk | 1 cup (240ml) | 120 |
| Pacific Foods Original Oat Milk | 1 cup (240ml) | 130 |
| Elmhurst Milked Oats | 1 cup (240ml) | 140 |
| Califia Farms Oat Barista Blend | 1 cup (240ml) | 130 |
| Chobani Extra Creamy Oatmilk | 1 cup (240ml) | 120 |
As you can see from the nutrition labels, most plain oat milks contain around 120-140 calories per 240ml cup. Flavored varieties like chocolate or vanilla tend to be higher.
Calories in Toasted/Flavored Oat Milks
Many companies now offer flavored oat milks to add variety. Here are the calories for some popular toasted and flavored oat milks:
Oatly Vanilla Oatmilk
– 1 cup (240ml): 140 calories
Chobani Vanilla Oatmilk
– 1 cup (240ml): 130 calories
Califia Farms Unsweetened Toasted Oatmilk
– 1 cup (240ml): 90 calories
Pacific Foods Toasted Hazelnut Oat Milk
– 1 cup (240ml): 150 calories
Elmhurst Milked Oats Barista Edition
– 1 cup (240ml): 130 calories
The vanilla and toasted variations tend to be slightly higher in calories than plain due to added flavors and sugars. But for the most part, flavored oat milks stay under 150 calories per serving.
Calories in Oat Milk vs Other Milks
How does oat milk compare calorie-wise to other milks? Here is a breakdown:
| Milk Type | Calories (per 240ml/1 cup) |
|---|---|
| Whole dairy milk | 150 |
| 2% reduced fat dairy milk | 120 |
| Skim dairy milk | 80 |
| Soy milk | 100 |
| Almond milk | 60 |
| Oat milk | 120 |
| Rice milk | 120 |
| Coconut milk | 80 |
Oat milk contains more calories than low-fat dairy milk, skim milk, almond milk and coconut milk. But it has a similar calorie profile to 2% dairy milk, soy milk and rice milk. So oat milk is about average in calories compared to other milk options.
Nutritional Benefits of Oat Milk
Despite having more calories than some low-fat milks, oat milk provides some great nutritional benefits:
High in fiber
Oat milk contains 1-2g of fiber per serving, from the soluble fiber in oats called beta-glucan. This fiber helps slow digestion, promote satiety and regulate blood sugar levels.
Contains vitamins & minerals
Many brands enrich oat milk with calcium, vitamin D, vitamin A and vitamin B12 to help it be nutritionally comparable to dairy milk.
Low in sugar
Plain oat milk is naturally low in sugar, while flavored versions contain added sugar. But even those are lower in sugar than other flavored milks.
dairy-free
Oat milk is naturally dairy-free, making it a suitable option for vegans and those with lactose intolerance or milk allergies.
Low in saturated fat
Unlike whole dairy milk, oat milk is low in saturated fat and contains healthier unsaturated fats. This makes it good for heart health.
Uses for Oat Milk
The mild, pleasant flavor and creamy texture make oat milk versatile to use:
– Pour it over cereal or oatmeal
– Drink it straight as a beverage
– Use it in smoothies
– Make lattes, cappuccinos and coffee drinks
– Use it for baking
– Add it to oatmeal cookies, muffins and cakes
– Use it in cream sauces, soups, chowders and gravies
– Try it in your protein shakes
Many cafes now offer oat milk as a dairy-free option too. The slightly thicker consistency makes it steam and foam well for coffee beverages.
Is Oat Milk Healthy?
Overall, oat milk can be part of a healthy diet in moderation. Some key points:
– It provides hydration and nutrients like calcium, vitamin D and vitamin A
– The fiber content helps regulate digestion and blood sugar
– It’s low in fat and contains no cholesterol
– Enriched versions provide vitamins and minerals lacking in plain oat milk
– Flavored versions should be consumed occasionally as they contain added sugar
– Rinsing oats well and using safe manufacturing practices reduces the risk of contamination
As with any food, portion control is key. Drinking multiple cups per day can add up in calories. But enjoying oat milk in sensible amounts can be healthy, especially as a dairy-free milk alternative.
How is Oat Milk Made?
Oat milk has a simple list of ingredients – just oats and water plus small amounts of oil, salt and enrichments. Here is the basic process:
1. Soak whole oat groats in water overnight or boil rolled oats in water to soften them
2. Blend the softened oats with extra water in a high-powered blender until smooth. Strain through a cheesecloth to get the milk.
3. Add a pinch of salt for flavor along with any enrichments like calcium and vitamins.
4. Blend in a small amount of vegetable oil like canola or sunflower oil to improve creaminess and texture.
5. Bottle the oat milk and store refrigerated. Give it a good shake before drinking as separation can occur.
Making homemade oat milk is easy and affordable. But store-bought versions go through high-pressure processing for smoother consistency and longer shelf life. Either option can provide a tasty, nutritious milk alternative as long as minimal added sugars are used.
Risks and Precautions
Oat milk is generally safe, but there are some risks and precautions to be aware of:
Allergies
Some people may be allergic to oats. Discontinue use if any sign of allergic reaction.
Contamination
Oats are considered a high-risk crop for contamination from chemicals, heavy metals and bacteria if not properly rinsed and handled. Purchase oat milk from trusted brands to reduce this risk.
Added sugars
Watch out for flavored versions with added sugars. Opt for unsweetened when possible or use sparingly.
Nutrient absorption
The phytic acid in oats can hinder absorption of iron and calcium. Opt for enriched oat milk or balance intake with other foods high in these nutrients.
GI symptoms
Since oat milk contains fiber, excess intake could cause bloating, gas or diarrhea in sensitive individuals. Drink adequate water and discontinue use if any severe GI issues occur.
As with any food, moderation and proper handling are key to reducing risks with oat milk. Check with your doctor before adding it to your diet if you have allergies or other conditions.
Storing Oat Milk
To retain freshness and prevent spoilage, store oat milk:
– In the refrigerator after opening; keep refrigerated at all times.
– In a tightly sealed, closed container to prevent oxygen exposure.
– Away from light sources, as UV rays can degrade nutrients over time.
– Near the back of the fridge, which tends to be the coldest area.
– For no more than 7-10 days past the printed expiration or use-by date.
– In opaque or dark bottles, if possible, to limit light exposure.
Properly stored in the fridge, unopened oat milk will stay fresh for up to a month past the sell-by date. Opened oat milk lasts 5-7 days typically. Keep an eye out for curdling, separation, mold growth or sour smell, which indicate spoilage.
How to Tell if Oat Milk is Bad
Here are signs that your oat milk has gone bad and should be discarded:
– Sour smell – Fresh oat milk has a pleasant, cereal-like smell. Foul odors indicate spoilage.
– Change in consistency – Curbdling, thick texture, separation of liquid and solids or graininess points to spoilage.
– Mold – Check the bottle and lid carefully for any fuzzy mold spots, a sign bacteria is growing.
– Off tastes – Sip a small amount and see if the flavor tastes unpleasant or bitter.
– Expiration dates – Don’t drink oat milk past the printed “best by” or “use by” date.
– Storage problems – Oat milk stored incorrectly like at room temperature for many hours can spoil faster.
When in doubt, remember the old adage “When in doubt, throw it out” applies to milk too. Food safety is better than risking illness.
Does Oat Milk Curdle in Coffee?
Oat milk has become popular to use in coffee drinks, but some complain it can curdle or separate when added to hot coffee. Here’s what to know:
– Acidity in coffee can cause oat milk to curdle due to its natural pH balance. Adding oat milk to high acidity coffee can make it “split.”
– Oat milk contains starch molecules and added gums for thickness. These can breakdown in very hot liquids.
– Shaking oat milk well before adding it to coffee can help minimize curdling.
– Opt for barista style oat milks designed not to curdle in coffee with higher stabilizing gums.
– Add oat milk after brewing coffee, not while coffee is actively brewing at highest heat.
– Gradually stir oat milk into coffee to evenly integrate and dissipate heat.
– Start with small splashes of oat milk added slowly, rather than dumping in large amounts.
With proper handling, technique and using barista blends, oat milk can work nicely in coffee with minimal curdling. But acidity and high heat can cause issues for non-stabilized brands.
Non-Dairy Creamer vs. Oat Milk
Non-dairy creamers and oat milk can both add flavor and creamy texture to coffee. How do they compare?
Ingredients
– Creamers contain oils, corn syrup solids, added sugars and stabilizers.
– Oat milk contains blended oats and water plus vitamins and salts.
Flavor
– Creamers have mild, nondescript flavor designed to blend in.
– Oat milk has an inherent oat flavor.
Texture
– Creamers are thicker and add smoothness to coffee.
– Oat milk is thinner than creamers unless using barista blends.
Calories and fat
– Creamers are higher in calories and fat since they contain oils.
– Oat milk is lower in calories and fat by nature.
Additives
– Creamers rely on additives and emulsifiers to stabilize.
– Oat milk requires fewer additives aside from added vitamins.
Benefits
– Creamers mix easily and add richness without an aftertaste.
– Oat milk provides nutrients and health benefits from oats.
The choice comes down to your priorities – convenience and flavor vs. nutrition. Both can add richness and work well in coffee.
Conclusion
Oat milk provides a tasty and nutritious option for those seeking a dairy-free milk alternative. Most plain oat milks contain around 120-140 calories per serving. Vanilla and toasted variations are slightly higher around 130-150 calories due to added flavors and sweeteners.
Compared to dairy milk and other milk alternatives, oat milk is about average in calories – more than skim or almond milk but less than whole dairy milk. Though higher in calories than some options, oat milk provides fiber, vitamins and minerals from whole grain oats.
Enjoy oat milk in moderation as part of a healthy diet. Be mindful of added sugars in flavored varieties. With proper handling and storage, oat milk can be a delicious, creamy and sustainable milk option.
