Drinks
Oat milk calories and nutrition
1 cup of oat milk (244 g) has 110 calories, with 1.6 g of protein, 13.1 g of carbs and 5.7 g of fat. That is 45 calories per 100 g.
Oat milk, USDA FNDDS 2021–2023. Data: USDA FoodData Central, “Oat milk”. This survey entry is generic oat milk, not a claim about every unsweetened, sweetened or barista product. Check your carton for its formulation and fortification.
Serving size
1 cup of oat milk · 244 g
110 calories
- Protein
- 1.6 g6% of calories · 3% DV
- Carbs
- 13.1 g48% of calories · 5% DV
- Fat
- 5.7 g47% of calories · 7% DV
- Fiber
- 1.2 g
- Sugars
- 5 g
- Saturated fat
- 0.5 g
- Sodium
- 104.9 mg
Calories in oat milk by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup of oat milk244 g | 110 | 1.6 g | 13.1 g | 5.7 g |
| 1 fl oz of oat milk30.5 g | 14 | 0.2 g | 1.6 g | 0.7 g |
| 100 g100 g | 45 | 0.7 g | 5.4 g | 2.3 g |
Serving weights are USDA’s household measures for this food.
Oat milk nutrition facts
Per 100 g, 45 calories: 6% from protein, 48% from carbs and 47% from fat.
| Nutrient | Per 100 g | Per serving1 cup of oat milk · 244 g | % Daily Value |
|---|---|---|---|
| Calories | 45 | 110 | – |
| Total fat | 2.3 g | 5.7 g | 7% |
| Saturated fat | 0.2 g | 0.5 g | 2% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 43 mg | 104.9 mg | 5% |
| Total carbohydrate | 5.4 g | 13.1 g | 5% |
| Dietary fiber | 0.5 g | 1.2 g | 4% |
| Total sugars | 2 g | 5 g | – |
| Protein | 0.7 g | 1.6 g | 3% |
| Vitamin D | 1.7 µg | 4.1 µg | 21% |
| Calcium | 155 mg | 378.2 mg | 29% |
| Iron | 0.2 mg | 0.5 mg | 3% |
| Potassium | 18 mg | 43.9 mg | 1% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
% Daily Value is per serving (1 cup of oat milk), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So 1 cup of oat milk (110 calories) takes about 35 minutes of walking, roughly 3,900 steps.
Compare calories by serving
1 cup of oat milk has 110 calories, 71 more calories than a cup of unsweetened almond milk (39 calories). The portions weigh 244 g and 262 g, respectively.
Related foods to explore
Oat milk questions
How many calories are in 1 cup of oat milk?
1 cup of oat milk (244 g) has 110 calories: 5.7 g fat, 13.1 g carbs (1.2 g of it fiber) and 1.6 g protein.
How much protein is in 1 cup of oat milk?
1 cup of oat milk (244 g) has 1.6 g of protein, 3% of the 50 g Daily Value. That is 0.7 g per 100 g.
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- USDA FoodData Central, Survey (FNDDS 2021–2023): Oat milk (FDC ID 2705412, Survey (FNDDS), published 2024-10-31).
- USDA bulk record verified October 29, 2026. Household measures and per-100 g nutrients are scaled by serving weight; unreported values stay unreported.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated