1 cup (medium) of Unsweetened oat milk (240 g) has 108 calories. That works out to 45 calories per 100 g. It contains 16.1 g of carbs, 2.4 g of protein, 3.6 g of fat and 1.9 g of fiber. Its 288 mg of Calcium covers 29% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.

Unsweetened oat milk Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.7g

· 2% DV

Protein

· 2% DV

Fat

1.5g

· 2% DV

Fiber

0.8g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 9% · Fat 31%

Unsweetened oat milk Vitamins & Minerals

Vitamins

Vitamin D

1µg · 5% DV

0.02mg · 2% DV

0.03mg · 2% DV

Minerals

Calcium

120mg · 12% DV

Phosphorus

30mg · 4% DV

Potassium ⭐

110mg · 3% DV

Magnesium

10mg · 2% DV

How Nutritious Is Unsweetened oat milk?

Nutrient density

Medium

43/ 100

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

41/ 100

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.

Unsweetened oat milk Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

4.1

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Unsweetened oat milk

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Unsweetened oat milk 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

Unsweetened oat milk Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.67g

⚖️

Omega 6:3 ratio 32.5:1

Above the ideal 4:1 (32.5:1).

Compare Unsweetened oat milk

🥛vs☕️

Unsweetened oat milk vs Turkish coffee38 kcal more per 100 g

→🥛vs🥛

Unsweetened oat milk vs Ayran8 kcal more per 100 g

→🥛vs🧊🍵

Unsweetened oat milk vs Iced Tea25 kcal more per 100 g

→🥛vs🍵

Unsweetened oat milk vs Tea44 kcal more per 100 g

→

Foods Similar to Unsweetened oat milk

☕️

Turkish coffee

7 kcal

🥛

Ayran

37 kcal

🧊🍵

Iced Tea

20 kcal

🍵

Tea

1 kcal

🥤

Detox Water

2 kcal

🥤

Soda

42 kcal

☕️

Coffee

2 kcal

🥤

Cola

42 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026