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Unsweetened oat milk Calories
Plant-based milk alternative, low calorie, contains fiber, lactose-free
CALORIES
GI
POTASSIUM
FIBER
Unsweetened oat milk Nutrition Facts
Selected: 100 g
42
KCAL / 100G
Carbs
6.7g
· 68%
Protein
0.9g
· 9%
Fat
1g
· 23%
Fiber
1.2g
Unsweetened oat milk Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B2
0.02mg · 2% DV
B5
0.04mg · 1% DV
B6
0.02mg · 1% DV
Minerals
Calcium
120mg · 12% DV
Phosphorus
18mg · 3% DV
Magnesium
8mg · 2% DV
Sodium
40mg · 2% DV
Unsweetened oat milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Unsweetened oat milk 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 Unsweetened oat milk Contain Allergens?
No known major allergens
Which Diets Is Unsweetened oat milk Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Unsweetened oat milk Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Foods Similar to Unsweetened oat milk
Unsweetened oat milk — Frequently Asked Questions
Why is unsweetened oat milk considered a processed food?
It is made by blending and filtering oats with water, then typically heat-treating and homogenizing the liquid. Depending on the brand, it may also contain oil, enzymes, vitamins, minerals, or stabilizers for texture.
Does “unsweetened” oat milk contain no sugar at all?
Unsweetened usually means no sugar has been added. Processing can break down some oat carbohydrates, which is why it may still taste mildly sweet and contain naturally occurring sugars.
Can oat milk replace cow’s milk as a protein source?
Usually not. Unsweetened oat milk is much lower in protein than cow’s milk and soy milk, so meals intended to provide protein should include foods such as beans, tofu, eggs, yogurt, or nuts as appropriate.
Why does oat milk sometimes split in coffee or fail to foam?
Very hot or acidic coffee can make some oat milks separate. Warming it gently first, letting the coffee cool briefly, and choosing a barista-style product can improve its texture and foam.
Can unsweetened oat milk be heated for cooking?
Yes, it works in porridge, soups, sauces, and hot drinks. Avoid prolonged hard boiling, which can make it thicken or separate; gentle heating is more reliable.
How long does oat milk last after opening?
Once opened, keep it refrigerated and follow the use-by guidance on the carton; many products are best used within several days. Discard it if it smells sour, becomes unusually lumpy, or the carton swells.
Can you freeze unsweetened oat milk?
Yes, but it may separate after thawing, so shake it thoroughly before using it. Thawed oat milk is often better in smoothies or cooking than in coffee.
Is oat milk always gluten-free?
Oats are naturally gluten-free, but they can be contaminated with wheat, barley, or rye during growing or production. People with coeliac disease or medically diagnosed gluten sensitivity should choose products specifically labelled gluten-free.
Is the calcium in oat milk the same as the calcium in dairy milk?
It depends on whether the product is calcium-fortified, as formulations vary widely by brand. Shake fortified cartons well before pouring because added minerals can settle at the bottom.
Does unsweetened oat milk have no effect on blood sugar?
No added sugar does not mean no carbohydrate. Blood glucose response varies by portion and by person, so people with diabetes may find it more suitable as part of a meal containing protein, fat, and fibre rather than on its own.
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Nutrition data compiled from USDA FoodData Central and scientific sources.