Oat milk - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Oat milk

Oat milk consists of 4% fat, 1% protein, 8% carbs, 0% fiber and 88% water. Oat milk has 46 calories per 100g, that is 14% lower than other foods in Cereals and flours. In total 78% of the calories in Oat milk are from fat, 9% from protein and 70% from carbohydrates.

  • High Glycemic Index Glycemic Index: 70
  • Moderate carbohydrate amount 10.0g carbohydrates per portion of 125g
  • Low Glycemic Load Glycemic Load: 7.0
On this page you will find information on:

Can you eat Oat milk for a low carb diet?

With 10g of carbs and a Glycemic Load of 7 in a portion of 125g, Oat milk can be consumed for a ketogenic or low-carb diet. Oat milk contains low amounts of Fructose, is high in Gluten and has no Lactose.

Oat milk: nutrition facts & data

Nutrition facts
per 100g 		Oat milk
avg Cereals and flours[1]
Calories (kcal) 46.0 319.8
Fat (g) 4.0 2.3
Protein (g) 1.0 9.1
Carbohydrates (g) 8.0 62.5
Mono- & Di-Saccharides (g) 4.0 62.5
Polysaccharides (g) 4.0 62.5
Fibers (g) 0.4 7.1
Sodium (mg) 0.0 5.3
Water (g) 88.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (125g) of Oat milk contains:

  • 57.5 Calories
  • 5.0g of Fat
  • 1.3g of Protein
  • and 10.0g of Carbs
  • No sodium
  • No Magnesium
  • No zinc
  • No iron
  • No potassium
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Oat milk you get

  • 0.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.50 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Oat milk?

Vitamins
per 100g 		Oat milk
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.0 1.2
Vitamin B1 / Thiamine (mg) 0.0 0.3
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.0 0.3
Vitamin B9 / Folate (μg) 0.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Cereals and flours

Is Oat milk rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Oat milk of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Oat milk

Minerals
per 100g 		Oat milk
avg[1]
Magnesium (mg) 0.0 92.7
Zinc (mg) 0.0 2.2
Sodium (mg) 0.0 5.3
Calcium (mg) 120.0 34.2
Iron (mg) 0.0 3.0
Potassium (mg) 0.0 298.5
Phosphorus (mg) 0.0 257.3
[1] average of Cereals and flours

Is Oat milk high in minerals?

info

Again, for every mineral contained in Oat milk we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Oat milk

8.0% of Oat milk are carbs, per serving of 125g that makes 10.0g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g 		Oat milk
avg[1]
Monosaccharides (g) 4.0 1.4
Polysaccharides (g) 4.0 60.3
Total carbs (g) 8.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Oat milk?

The Glycemic Index of Oat milk is 70, which would be considered as high. The Glycemic Load in a normal serving is 7.0 and can be regarded as low.

Allergens in Oat milk

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Oat milk

Of the 4.0g total fat per 100g in Oat milk, 0.4g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

Alternative and similar foods to Oat milk