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Oat milk yogurt Calories
Plant-based, dairy-free fermented oat product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Oat milk yogurt (150 g) has 102 calories. That works out to 68 calories per 100 g. It contains 13.2 g of carbs, 1.5 g of protein, 4.2 g of fat and 1.8 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oat milk yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
102
KCAL / 150G
Carbs
13.2g
· 5% DV
Protein
1.5g
· 3% DV
Fat
4.2g
· 5% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Oat milk yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 102 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 1.8 g | 6% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Oat milk yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 102 kcal |
| 1 tablespoon (small) | 15 g | 10 kcal |
| 2 tablespoon (medium) | 30 g | 20 kcal |
| 100 g | 100 g | 68 kcal |
| 1 pack (mini) | 100 g | 68 kcal |
| 1 cup (small) | 125 g | 85 kcal |
| 1 cup (medium) | 170 g | 116 kcal |
| 1 serving (large) | 200 g | 136 kcal |
| 1 pack (large) | 400 g | 272 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Oat milk yogurt
What is oat milk yogurt?
Oat milk yogurt is a fermented, plant-based food made from an oat-based mixture and yogurt cultures. It contains no dairy milk, and its thickness, tanginess, and sweetness vary with the ingredients and production method.
How is oat milk yogurt made?
Oat milk yogurt is made by fermenting an oat-based liquid with suitable cultures. Some versions also use ingredients to thicken the mixture, so homemade and commercial products can differ noticeably in texture and flavor.
Does oat milk yogurt taste like dairy yogurt?
Oat milk yogurt can be tangy and creamy like dairy yogurt, but it usually has a mild oat flavor and may taste less rich. Sweetened or flavored versions taste different because of their added ingredients.
Can you make oat milk yogurt at home?
Yes, you can make oat milk yogurt at home by fermenting an oat-based mixture with a starter culture intended for plant-based yogurt. Ordinary dairy yogurt cultures may not produce a reliable set or flavor in an oat mixture.
Does oat milk yogurt contain live cultures?
Some oat milk yogurt contains live cultures, but not every product does. Heat treatment after fermentation can affect them, so look for specific live-culture information on the package rather than assuming all oat yogurt is probiotic.
Can you use oat milk yogurt in baking?
Yes, oat milk yogurt can work in many baking recipes as a dairy-yogurt substitute, especially when the recipe needs moisture and acidity. Its thinner texture and oat flavor may affect the result, so it is less suitable when a recipe depends on thick yogurt.
Can oat milk yogurt replace Greek yogurt?
Oat milk yogurt can replace Greek yogurt in dips, smoothies, and some sauces, but it is usually less thick and has a different flavor. For a thicker result, strain it or choose a specifically thick-style oat yogurt.
Why is my oat milk yogurt watery or separated?
Some separation in oat milk yogurt can happen as the mixture settles, and a quick stir may restore its texture. If it has an unusual smell, discoloration, or mold, discard it rather than mixing it back in.
Can you freeze oat milk yogurt?
Yes, oat milk yogurt can be frozen, but thawing may leave it grainy or separated. Stir it well after thawing and use it in a smoothie or cooked recipe, where the texture change is less noticeable.
How long does oat milk yogurt last after opening?
Oat milk yogurt should be refrigerated with the lid closed after opening, and served with a clean spoon. Its usable storage time varies by product, so follow the package’s opened-container instructions.
Oat milk yogurt Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
Biotin
2.25µg · 8% DV
B5
0.27mg · 5% DV
B3
0.6mg · 4% DV
Minerals
Calcium
180mg · 18% DV
Manganese
0.27mg · 12% DV
Phosphorus
53mg · 8% DV
Selenium
3µg · 5% DV
Potassium ⭐
128mg · 4% DV
Sodium
68mg · 3% DV
Oat milk yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oat milk yogurt
To burn the 102 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oat milk yogurt?
Oat milk yogurt is a fermented, dairy-free alternative made by culturing an oat-based drink. It has a mild, grain-like flavour and gentle tang, with a texture that can range from spoon-thick to pourable depending on the product.
It works well at breakfast with fruit, granola or nuts, or as a snack on its own. In savoury dishes, try it with herbs and cucumber as a cool accompaniment or dip. It is relatively low in protein compared with many dairy yogurts: this one provides 1 g per 100 g. Add nuts, seeds or a higher-protein topping if you want a more filling bowl.
How Nutritious Is Oat milk yogurt?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Oat milk yogurt Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Oat milk yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Oat milk yogurt Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oat milk yogurt Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.