Benefits of oat milk


I tried to go all-in on oat milk last month and this is what happened

With that to start, I scoured the internet for recipes. I found straightforward instructions to blitz water and oats in a high-powered blender, and other recommendations to soak oats overnight and strain the liquid through cheesecloth. Almost all of the recipes start with uncooked oats (quick-cook rolled oats or steel-cut oats, pre-soaked for 30 minutes), require refrigerated storage of the final product, and suggest consuming it within three to five days. There’s also talk of the options to sweeten or flavour the beverage with maple syrup, agave nectar, vanilla extract, date syrup or ground cinnamon.

The author’s homemade oat milk and the same batch of homemade oat milk in tea. Notice the colour, thin consistency and slight splitting. (Photo: Renée S. Suen)

Equipped with my research, I settled on my own stripped-down recipe, using steel-cut oats, water and salt, and blitzed a cup of overnight-soaked oats with filtered water and a pinch of Himalayan salt (I’m fancy like that) on high power for 30 seconds. I strained the slurry and passed the liquid through a coffee filter to remove any further residue.

As expected, my homemade version had a runny texture, similar to Isola Bio’s Oat Light drink, but it wasn’t anywhere in the same league of sweetness — mine tasted exactly like you’d imagine boiled oat water would taste. I could see why Kano noted that she only cooks with her homemade version or uses it in smoothies.

The bottom line…

I had mixed results in my experiments to take oat milk beyond the realm of coffee and tea. I tried using my homemade milk in overnight-soaked muesli, figuring the reconstituted dried fruit and nuts would lend a bit of sweetness to my bland liquid. The final result was edible but not memorable.

Oat milk’s toasty and sweet flavour is said to work in batter-based goods like pancakes and waffles; quick breads, including loaf cakes and muffins; or in small amounts in cookie doughs or crusts. I decided to try using commercial oat milk in a pancake recipe free from any other forms of dairy besides the milk I intended to replace, my reasoning being that anyone who would be substituting alt-milk in a recipe was likely doing so due to an aversion or objection to dairy.

The author’s dairy-free pancakes made with oat milk. (Photo: Renée S. Suen)

The final product was fluffy, moist and thick, and resembled English muffins. The taste was, oddly, like unsweetened soy milk: toasty but beany, with a bit of an oily aftertaste. It wasn’t my ideal flavour, but with enough maple syrup or toppings (and pats of butter or whipped cream, I’d imagine), it was serviceable. If I were to repeat this again, I’d probably add some warm spices, like cinnamon, into the batter to try to salvage the flavour … “if” being the operative word.

I went on to test and bake using other commercial milks, but I avoided trying the recipes with my homemade product. If using the more palatable Earth’s Own So Fresh Oat left me with five out of six unloved English muffin dough lumps, I reckoned that the thinner substitute would yield six, minus one bite, and food waste is such a terrible thing.

While not all mylks can substitute dairy milk in cooking or baking, internet research tells me that commercial oat milk can be used in some sweet and savoury dishes with little measurable difference. Having properties like low-fat cow’s milk, it can replace dairy in light cream soups, curries or mashed potato recipes. Though homemade versions are purported to thicken when heated, they may still be OK when used in simmered sauces like béchamel or desserts like rice pudding. “I made asparagus soup with oat milk,” Kano told me. “It turned out really well.”

Kano’s hot asparagus soup made using her homemade oat milk. (Photo: Michelle Kano)

I thought about my favourite dairy-based foods and the properties they each possess as I wrapped up my short-lived home experiments. While I had no issues replacing the dairy I’d normally drink in my teas and coffees with commercial oat milk, I also noticed I didn’t drink them as fast, nor did I reach for a second cup. As much as I appreciated having the alternative option, I noticed I easily went back to my regular volume of tea when I returned to my dairy milk-based routine.

For this food lover, the novelty of having an alternative milk to add to my cuppa was fine and dandy, but oat milk isn’t something I’d guzzle or substitute in baking unless I was in a bind. But that would all hinge on having oat milk in my home in the first place. Ah, that vicious cycle.

Renée Suen is a Toronto-based freelance restaurant and travel writer/photographer who searches the world for memorable tastes and the stories behind the plate. You can find her work and culinary adventures at reneesuen.com and on Twitter at twitter.com/rssuen

How to make oat milk, where to find it, and everything else you’ve ever wondered about the new plant based milk that’s currently taking the grocery aisle by storm!

Have You Tried Oat Milk Yet?

The popular beverage is suddenly all over the place – and for good reason!

With just two ingredients (seriously, just two!), it’s a soy free, dairy free, and low calorie plant-based milk that’s even creamier than almondmilk, with NO added thickeners or stabilizers required!

In other words, this might very well become your new favorite nondairy milk…

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What does it taste like?

Oat milk has a smooth and creamy texture, and many people say its naturally sweet flavor makes it the most similar to dairy milk of all the plant based options on the market.

How do you use it?

Plain unsweetened oat milk is perfect for using in savory recipes—such as this Vegan Mac And Cheese—and it’s a fantastic option for thickening soups and stews. It’s also great for smoothies or protein shakes, pouring over cereal, adding to pancakes or baking cakes or muffins, or just drinking straight up.

Stirring in a little sunflower or coconut oil will increase the fat content and mimic the texture of heavy cream, making it perfect for coffee.

You can keep it unsweetened or add your favorite sweetener of choice, such as pure maple syrup, brown sugar, dates, stevia, etc. I’ve included an easy recipe for oat milk below, along with a few different flavors:

Oat Milk Flavors

Vanilla: Add 1/4 tsp pure vanilla extract or 1 tsp vanilla bean paste to the base recipe

Chocolate: Add 2 tbsp cacao or cocoa powder and 1/4 tsp pure vanilla extract

Thin Mint: Use the add-ins for the chocolate flavor above, then also add 1/8 tsp pure peppermint extract, or more if desired

Pumpkin Spice: Add 1/2 tsp pumpkin pie spice and 1/4 tsp pure vanilla extract. Or do the same thing with cinnamon or apple pie spice

Mocha: Use coffee instead of water in the base recipe. Add 2 tbsp cocoa or cacao powder and 1/4 tsp pure vanilla extract

Strawberry Or Blueberry: Add 1 cup fresh or frozen berries and 1/4 tsp pure vanilla extract

Peanut Butter Or Nutella: Blend in 2 tbsp chocolate hazelnut spread or Healthy Nutella, or almond or peanut butter

What other flavors can you think of? Other flavors I’ve brainstormed but not yet tried include coconut, caramel, apple, chai, dutch cocoa, cherry, green tea, turmeric golden milk, maple, pineapple, mango… honestly the flavor possibilities are endless!


  • Low Calorie
  • Cholesterol Free
  • Quick & Easy To Make
  • Soy, Dairy, Nut, & Coconut Free
  • And it’s naturally thick with no emulsifiers or other additives – No xanthan gum, no guar gum, no carrageenan!

(Some commercial brands do include these ingredients, as well as added sugar; and not all brands source oats that are organic or certified glyphosate-free, so make your own if you want full control over what goes into your finished product.)

Where can you buy it?

Especially in the past year, oatmilk has become increasingly available at both health food stores and major chains such as Target, Whole Foods, Kroger, Walmart, Safeway, Giant, and Wegmans, as well as both large and small coffee shops around the US, Canada, and the world. Brands include Quaker Oat Beverage, Elmhurst, Califa Oat Barista Blend, Pacific, Planet Oat, Mooala, Oat Dream, Coffee mate oat milk creamer, Silk, and Oatly (the forerunner, which has been popular in Sweden for over two decades).

Starbucks now offers it it in select UK and US locations, and So Delicious has even come out with oatmilk ice cream and oatmilk yogurt!

Can you make homemade oat milk?

You can definitely make your own, and it only takes about 5 minutes!

Simply combine the ingredients in a blender, strain out the oats (or you actually don’t even have to), and enjoy! It’s cheaper than store-bought, and it’s also both cheaper and faster to make than almondmilk or soymilk. Homemade oat milk will last for up to 5 days stored in a covered container in the refrigerator. If it separates, simply shake the container.

What kind of oats do I use? Will steel cut work?

I like to use old fashioned rolled, quick oats, or Irish oats, because they don’t require an extra soaking step, but steel-cut are also fine. For steel-cut oats, start by soaking the raw oats in a bowl of water for at least 1 hour (or you can soak overnight). Rinse extremely well to remove any sliminess. Then proceed with the recipe the same way as if you were using rolled.

Is oat milk gluten free and vegan? Does it have any vitamins?

Oats are naturally gluten free, but it’s always a good idea to check before serving a recipe to someone with allergies or following a special diet. Many with Celiac disease avoid oats or only buy brands that say “certified gluten free” on the package to ensure no cross-contamination with wheat products.

Oat milk is low in fat and both lactose free and vegan. Most commercial brands are fortified so you’re getting vitamins and minerals as you would with cow’s milk. Silk’s Oat Yeah Oatmilk, for example, is an excellent source of bone building calcium, vitamin D, vitamin B12, and riboflavin – it actually has more calcium than the same amount of skim milk.

Some brands also include added protein or fiber, but the homemade version doesn’t use filler ingredients like chicory root. So if you’re making your own and want the extra heart healthy fiber, protein, iron, magnesium, and B vitamins from the nutrition powerhouse oats, I’d recommend either going with the unstrained option or consuming the leftover oat pulp instead of discarding it. (See directly below.)

Can I use the leftover oat pulp?

Yes, you can use it to thicken smoothies or sauces, add a spoonful to muffin or bread batter for extra nutrition, stir in fruit and sweetener to eat on its own, or even use it as a nourishing face mask! It can also be frozen for another time.

Can you heat up oatmilk? Or cook the oats first?

Most commercial brands of oatmeal milk can be heated just like any other nondairy milk. The homemade version will thicken when heated, but I’ve found that adding the optional oil prevents it from thickening too much to use as a creamer or in an oat milk latte. Because it gets thicker when heated, this is a great vegan milk choice for sauces, gravies, or any recipe that you want to thicken naturally.

As for cooking the oats first, you absolutely can. Years ago, one of my favorite breakfasts was cooked oatmeal that I’d blend after cooking for added creaminess. You can still find these recipes on my site if you search (as well as a recipe for how to make oatmilk I originally posted back in 2010!) As another fun idea, you can also toast the oats before turning them into milk.

How To Make Oat Milk

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Oat Milk – Here’s Everything You Need To Know!

Total Time: 5m Yield: 4 cups 5/5 5/550


  • 1 cup rolled oats
  • water
  • optional 1/8 tsp salt
  • sweetener of choice, such as maple syrup, dates, stevia, sugar, raisins, banana, etc.
  • ingredients for flavor of choice if desired


*Use 2 1/2 to 4 cups water, depending on desired thickness. Be sure to scroll up in this post to find recipes for 10 different flavors. The recipe is similar to skim milk; if a richer milk or cream is desired, simply add 1-3 tbsp oil (such as sunflower or non-gmo canola) before blending.

To make the oat milk, simply combine all ingredients in a blender until completely smooth. You can stop here if you prefer some texture and extra thickness. Otherwise, pour mixture into a fine mesh strainer, cheesecloth, coffee filter, or nut bag set over a large bowl. Squeeze out the liquid. (Discard pulp or save for a different use.) If needed, strain a second time. Store leftover milk sealed in the fridge up to five days, or it can be frozen for a later date.

View Nutrition Facts

Recipes That Use Oat Milk:

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5/5 (50) 5/550

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Because of a higher wholesale price, Oatly comes with a surcharge of $1. But Andrea Allen, who owns Onyx with her husband, Jon, and was impressed by Oatly’s flavor when she sampled it at a trade show, says this hasn’t discouraged customers, many of whom were converted by an oat-milk-focused seasonal menu last fall.

“We’re always on the lookout for something new and tasty that’s in the alternative realm,” Ms. Allen said.

Those trying to get their fix at home can buy six-packs of unrefrigerated Oatly on the company’s website and from Amazon, if you’re comfortable schlepping a 14-pound box inside and have ample storage. You can also order chilled quarts of Oatly from FreshDirect for day-of delivery. But you won’t find it in your local grocery store — yet.

“We’ve heard stories, particularly here in New York, of some of our coffee partners selling Oatly over the counter, almost like black-market oat milk, to their regulars,” Mr. Messersmith said.

Starting next week, however, Oatly will be available at Wegmans. It will arrive on shelves at Fairway, ShopRite and the California grocery chain Bristol Farms in February. After grocery stores, the next logical step may be Big Coffee: Starbucks, Dunkin’ Donuts and the death knell of Swedish oat milk’s exclusionary allure.

Mr. Markiewicz of La Colombe would be just fine with that.

“I would prefer that oat milk become as commonplace as nonfat or whole milk, where people think of it as a third option,” he said. “Because that’s what sustainability is about: eventually making it a part of the fabric of our lives. I don’t care much about the cool factor. Even saying ‘oat milk’ doesn’t sound cool.”

Oat milk is one of those things that once you try it, it’s hard to stop. It’s the creamy and oh-so-delicious mix-in your daily latte has been craving. But it’s also one of those things that’s so good…you have to wonder if there’s a catch. How can something that seems this healthy taste this good? Is oat milk good for you, or are we all just playing ourselves?

What are the benefits of oat milk?

Because oat milk is relatively new, the USDA hasn’t produced a standard for oat milk nutrients. For reference, here’s the nutrition info for one cup of Oatly.

  • Calories: 120
  • Protein: 3 grams
  • Carbohydrates: 16 grams
  • Fat: 5 grams
  • Sodium: 0.1 grams
  • Fiber: 2 grams
  • Sugar: 7 grams

Beyond the nutritional profile, oat milk has a decent amount of benefits to offer, including:

1. It has fiber (unlike other milks). Oat milk has more fiber in comparison to other alt-milks and cow’s milk. In a recent episode of You vs Food, Tracy Lockwood Beckerman, RD, explains this is thanks to beta glucan, “a super dietary fiber found in oats that’s been celebrated for its cholesterol-lowering properties.” Specifically, it’s been shown to lower LDL cholesterol, AKA the bad kind which has been associated with heart attacks, strokes, and other cardiovascular problems.

2. It’s full of vitamin B. The healthy slow-digesting carbs found in oat milk deliver B vitamins, which aid in red blood cell production and the conversion of food to energy. Beckerman says this provides you with sustainable fuel and energy to get you through your day.

3. It’s (usually) higher in protein compared to other alternatives. The protein count varies from brand to brand, but generally, Beckerman says that oat milk has more protein than other alt milks. (For example, almond milk has only 1 gram of protein per serving.) However, it still does not compare with cow’s milk, which is the gold standard at 8 to 9 grams per cup.

4. It’s a great option if you have food allergies. Alt-milks were off the table for lots of people with food allergies for a long time—people who have nut allergies couldn’t partake in almond or cashew milk, and people with soy allergies had to skip the soy milk. Oat milk is friendly to both of those allergy types, and if you get gluten-free oat milk (since oats can be cross-contaminated with gluten), it’s safe for people with Celiac disease or a non-Celiac gluten sensitivity.

Are there downsides to oat milk?

Generally, oat milk is good for you. But as with any food product, you should check the label on whatever kind of oat milk you buy since some brands sneak in added sugar or oils to maintain structure and viscosity, Beckerman says. (Good to know!) But if your go-to brand is a little on the sweet side, Beckerman says you shouldn’t sweat it too much: “It’s such a small percentage added to the beverage and really shouldn’t deter you from adding a splash or two to your coffee.”

Also, if you need to eat gluten-free, definitely make sure the brand you’re buying is certified gluten-free. While oats by nature are GF, they’re often processed in plants that also process wheat, rye, and barley. And looking for organic or certified non-GMO oat milks are also a good idea, since oats are often contaminated with glyphosate, a pesticide and possible carcinogen.

Oats (and thus oat milk) also contain phytic acid, a form of phosphorous typically found in foods like legumes, nuts, and oats. People hate this stuff because it’s considered an “anti-nutrient” that makes it harder for your body to absorb other nutrients, Beckerman says. But if you eat a balanced diet, phytic acid shouldn’t be an issue, she says—and a small amount of phytic acid have protective effects for your heart.

How to make it yourself

The only surefire way to ensure your oat milk is additive-free is to make it at home using organic, gluten-free oats. All you need to do to DIY oat milk, Beckerman says, is to soak oats in water in the fridge overnight, blend them, and then strain them. That’s it. If you want a better recipe, check out this perfect recipe that Oh She Glows shared with us.

“Oat milk has some pretty nice stuff going for it,” Beckerman says, “so I think we’re ready to make it official.” Count me in.

Speaking of alt milk, whatever happened to soy milk?

Oat Drink

At first, there was text here that said that this particular product could actually be made organic and in our humble opinion that would make it better but if we did that, we wouldn’t be able to add calcium and vitamins and still label it organic (only milk manufacturers can do that because they get special treatment). But then Anna pointed out to me that we can’t write that because as a company we haven’t officially decided whether or not organic is better and that for now we want to give people the option to choose. I replied that in that case, I don’t have anything to write here and she said that I shouldn’t write anything because there is nothing to question whatsoever about this product. Of course she’s right, but then again she is always right. If you’d also like to ask Anna a question where you need the right answer you can contact her here.

(And just to make sure that nobody thought that the writer is using his usual sarcastic tone to get even with Anna for cutting his favorite lines of copy, I can assure you that is not the case. Without Anna, the copy on this website would be much less relevant and you much more confused. And for that I personally thank you, Anna.)

What Is Oat Milk and Is It Healthy?

Nondairy milk may have begun as a lactose-free alternative for vegans or nondairy eaters, but the rise in popularity can be attributed to much more than being a must-have swap. The options are endless: almond milk, soy milk, hemp milk, rice milk, and more. But there’s a new kid on the block that’s getting a lot of attention from nutritionists and foodies alike: oat milk. “Almost all nondairy beverages may be ‘hot’ right now because of the interest in plant-based diets,” says Keri Gans, M.S., R.D.N., C.L.T., author of The Small Change Diet. Oat milk is particularly accessible, as it’s cheaper to make than nut milk and may be more environmentally friendly, explains registered dietitian Kelly R. Jones M.S., L.D.N.

Oat milk consists of steel-cut oats or whole groats that are soaked in water, blended, and then strained with a cheesecloth or a special nut milk bag. “While the leftover oat pulp has the bulk of the fiber and most of the protein in the oats, the liquid or ‘milk’ that results does have some of the nutrients in oats, says Jones. “Because oats absorb water more easily than nuts, when blended well enough, more of the food itself winds up passing through the cheesecloth, giving a creamier texture than nut milk without added ingredients.”

What about oat milk nutrition facts?

Oat milk is a good choice for anyone who is allergic or intolerant to dairy and/or nuts, as well as those looking to limit saturated fat in their diets,” says Jones. Oat milk is even safe, generally, for people who have a gluten intolerance. You just must read labels. “If you have a gluten sensitivity or celiac disease, you’ll want to be sure it was made with certified gluten-free oats,” says Jones.

“While oats are gluten-free in nature, they’re often processed on the same equipment as gluten-containing grains, which contaminates the oats with gluten enough to cause a reaction in those with celiac or a serious intolerance,” she says.

Image zoom Photo: Larina, Natalia / Getty Images

Here’s how oat milk nutrition and oat milk calories measure up to other varieties of dairy and plant-based milk. “One cup serving of oat milk provides 130 calories, 2.5g total fat, 0g saturated fats, 2 grams fiber, 4 grams protein, 35 percent of the recommended daily allowance (RDA) for calcium, and 25 percent for vitamin D,” says Gans. “Compared to cow’s milk and soy milk it has less protein; however, compared to other plant-based beverages, e.g., almond, cashew, coconut, and rice, it has more protein.”

Plus, oat milk is the clear winner when it comes to fiber. “Cow’s milk has 0g fiber, almond and soy have 1 gram of fiber per serving-so oat milk with 2 grams of fiber is the highest,” she adds.

“Oats also contain the B vitamins thiamin and folate, the minerals magnesium, manganese, phosphorus, zinc, and copper, as well as a variety of other vitamins and minerals in trace amounts,” says Jones.

Oat milk does tend to be higher in carbohydrates, but that’s OK because it’s providing energy through these carbs and fiber opposed to fat, which can typically be the case with most nut milks, says Jones.

How can you drink and use oat milk?

Beyond a thicker consistency, the slightly sweet flavor of oat milk is pretty great too. “Its creaminess makes it popular to drink, like in oat milk lattes and cappuccinos. It can also be used in smoothies, creamy soups, and baked goods,” says Gans. (Try it for yourself: Elmhurst Milked Oats, Buy It, $5; elmhurst1925.com)

You can also use oat milk in the same way you might use cow’s milk or other plant-based milk when cooking. “You can use oat milk as your liquid in pancakes and waffles or in place of regular milk when making mashed potatoes or casseroles,” says Jones. While you might not want to down a glass of oat milk every day, it could be a great dairy-free milk that’s easy on the stomach and provides an immediate source of pre-workout energy.

  • By Isadora Baum

Scour the dairy shelves in your supermarket and, as well as cow’s milk, you can find goat’s milk, several soya options and milk-style drinks made from nuts. There’s a huge demand for these products, as four out of 10 British households now use an non-dairy alternative to milk in hot drinks, cereal or cooking.

One reason is that some of us find cow’s milk difficult to digest, and blame symptoms like bloating, wind and diarrhoea on dairy. This may be because low levels of the enzyme lactase make it hard to digest the lactose (sugar) in dairy products. Other people may be intolerant to cow’s milk protein or have a more serious allergy to dairy.

Milk allergy is also one of the most common childhood food allergies, affecting about 2-3 per cent of infants in the UK, with symptoms ranging from skin conditions to digestive problems.

Skimmed, semi or full-fat?

Latest research reveals that skimmed milk may not necessarily be the healthiest option. Yes, it’s lower in fat and calories than whole milk, and marginally higher in calcium, but some experts suggest that the saturated fat in dairy may not be a problem in terms of heart health. In fact, by drinking skimmed we may be missing out on fat-soluble nutrients like vitamins A and E.

Semi-skimmed is low enough in fat to be a ‘low-fat’ food, but it also has lower levels of fat-soluble vitamins than full-fat milk. So make sure you get your fat-soluble vitamins from other sources, such as brightly coloured salad or veg served with an oil dressing.

Best for babies

The Department of Health recommends exclusively breastfeeding your baby for the first six months of life – after that you can continue to breastfeed alongside the introduction of your baby’s first solid foods. From the age of one, whole cow’s milk may be offered as a drink. Semi-skimmed is an option from two years, and skimmed milk should only be given after five years of age. Always ask your GP or a dietitian for advice if you have queries about breastfeeding or your baby has a milk allergy – some alternatives, like soya drinks, may be unsuitable.

Find out more about breastfeeding.

Choose the right one for you

Check our guide below for your best option. Whether you choose dairy milk or not, always include plenty of non-dairy sources of calcium in your diet, such as canned salmon and sardines, green leafy veg, nuts and seeds, including almonds and sesame seeds. Combine these foods with sources of vitamin D such as eggs and oily fish – vitamin D helps your body make the most of calcium.

Read more about the best calcium-rich foods.

Cow’s milk

What is it?

A natural product, rich in protein and a source of calcium. Organic milk contains higher levels of healthy omega-3 fatty acids, and the cows are less likely to have been exposed to antibiotics and pesticides. Some people prefer homogenised cow’s milk, as homogenisation breaks down the fat molecules, making the milk easier to digest.

Good for… Cereal, porridge and in hot drinks, and naturally nutritious.

Taste: Mild and creamy.

Cooking: Ideal in sauces and bakes.

We tested… Full-fat milk, 50p/pt, Tesco.

Cow’s milk (full-fat) nutrition per 100ml

64kcals 120mg calcium 3.6g fat 2.3g sat fat 4.6g sugar 3.4g protein

Lactose-free dairy drink

What is it? A dairy drink made from cow’s milk that has been filtered to remove lactose, and has the lactase enzyme added. It contains the same nutrients as regular cow’s milk.

Good for… Those who are lactose-intolerant.

Taste: Similar to cow’s milk.

Cooking: Works as well as cow’s milk.

We tested… Lactofree Whole dairy drink, £1.40/1 litre, Asda.

Lactose-free full-fat dairy drink nutrition per 100ml

57kcals 126mg calcium 3.5g fat 2.2g sat fat 2.8g sugar 3.4g protein

a2 cow’s milk

What is it? Milk containing a2 protein only. Cow’s milk consists of a range of proteins, one group being caseins, where the main types are a2 and a1. New research suggests that a1 can cause gut discomfort – if you’ve ruled out lactose-intolerance, you could try a2 milk.

Good for… Those affected by milk protein.

Taste: As good as cow’s milk.

Cooking: Works as well as cow’s milk.

We tested… a2 Whole Milk, £1.39/1 litre, Asda.

a2 cow’s full-fat milk nutrition per 100ml

68 kcals 129mg calcium 3.5g fat 2.2g sat fat 4.7g sugar 3.4g protein

Goat’s milk

What is it? A natural product, nutritionally similar to cow’s milk.

Good for… People who can’t tolerate cow’s milk, as it has smaller fat particles and less lactose. Works well in tea, coffee and hot chocolate.

Taste: A strong, distinctive flavour, slightly sweet with a sometimes salty undertone.

Cooking: Suitable for use in most recipes.

We tested… St Helen’s Farm Whole Goats Milk, £1.65/1 litre, Sainsbury’s.

Goat’s milk nutrition per 100ml

61 kcals 120mg calcium 3.5g fat 2.4g sat fat 4.3g sugar 2.8g protein

Soy or soya milk alternative

What is it? Soya milk alternatives are comparable in protein content to cow’s milk and are low in fat. Soy-based products can help to manage cholesterol levels, although you need about 25g soy protein, or 3-4 glasses of soya milk alternative a day, to achieve this. Some brands are fortified with calcium and vitamins A, B12 and D.

Good for… Non-dairy drinkers who are looking for a low-fat option – check that your brand includes added calcium and vitamins A and D. Mixes well in tea and coffee.

Taste: Nutty and thick, but not sticky.

Cooking: Works well in baking – try it in our dairy-free Blueberry & coconut cake.

We tested… Alpro Soya unsweetened fresh milk alternative, £1.40/1 litre, Tesco.

Soy or soya milk nutrition per 100ml

33 kcals 120mg calcium 1.8g fat 0.3g sat fat 0g sugar 3.3g protein

Almond drink

What is it? A blend of almonds and spring water, fortified with calcium and vitamins, including D and B12. Brands vary as to the amount of almonds used in their product and will tend to include emulsifiers and stabilisers, so read labels carefully.

Good for… Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. We enjoyed it in hot drinks but felt it worked best in coffee.

Taste: A subtle nutty flavour. Choose unsweetened for day-to-day use.

Cooking: Use in the same quantities as cow’s milk – it makes a good batch of scones.

We tested… Alpro Almond Drink Unsweetened, £1.80/1 litre, Ocado.

Almond drink nutrition per 100ml

13 kcals 120mg calcium 1.1g fat 0.1g sat fat 0g sugar 0.4g protein

Coconut ‘milk’ drink

What is it? A sweetened coconut drink with added calcium, vitamin B12 and vitamin D. This is lower in protein, with higher levels of saturated fat than most other plant-based options.

Good for… Vegetarians. Try it with your cereal, and in tea and coffee.

Taste: Light, with a hint of coconut.

Cooking: Great for baking, as the coconut flavour won’t overpower the food. Makes a good batch of sweet dairy-free pancakes – the milk is quite thin, so you won’t need as much in your batter.

We tested… Free From Coconut ‘Milk’ Drink, £1.25/1 litre, Tesco.

Coconut milk nutrition per 100ml

17 kcals 120mg calcium 0.9g fat 0.8g sat fat 2g sugar 0.1g protein

Hemp milk alternative

What is it? A blend of hemp seeds and water, fortified with calcium and vitamin D.

Good for… Hot drinks.

Taste: Mild and slightly sweet.

Cooking: Use in smoothies or sauces, or freeze with fruit and honey for a non-dairy ice cream.

We tested… Braham & Murray Good Hemp Original, £1.50/1 litre, Tesco.

Hemp milk alternative nutrition per 100ml

35 kcals 118mg calcium 2.8g fat 0.3g sat fat 1.8g sugar 0.6g protein

Oat milk alternative

What is it? Made from oats and enriched with vitamins and calcium. Low in saturated fat.

Good for… A low-fat option with all the goodness of oats.

Taste: Creamy with a slightly powdery aftertaste.

Cooking: Won’t split when heated, so it’s good for a white sauce.

We tested… Oatly Oat Drink Original, £1.50/1 litre, Sainsbury’s.

Oat milk alternative nutrition per 100ml

45 kcals 120mg calcium 1.5g fat 0.2g sat fat 4g sugar 1.0g protein

Rice drink

What is it? A sweet milk-style drink, low in protein and fortified with calcium.

Good for… Those who can’t tolerate dairy or soya.

Taste: Sweet but neutral – doesn’t give hot drinks a milky colour.

Cooking: It has a thin consistency, so you may need to thicken sauces with a little extra flour.

We tested… Rice Dream, £1.99/1 litre, Holland & Barrett.

Rice drink nutrition per 100ml

47 kcals 120mg calcium 1.0g fat 0.1g sat fat 4g sugar 0.1g protein

This article was reviewed in November 2018 by nutritionist Kerry Torrens. Prices were correct as of this date.

Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Climate change: Which vegan milk is best?

The popularity of vegan foods continues to grow, with January seen as a traditional time to consider giving them a try.

Milk alternatives, such as oat, soy, almond or coconut, are one area of interest, with sales rising in the UK.

A scientific study suggests the greenhouse gas emissions used in the production of plant-based milks are lower than for dairy milk.

But which milk has the smallest impact on the planet?

Looking at the global averages illustrated in the chart below, producing a glass of dairy milk results in almost three times the greenhouse gas emissions of any non-dairy milks, according to a University of Oxford study.

Looking at land use, the difference is starker still.

Producing a glass of dairy milk every day for a year requires 650 sq m (7,000 sq ft) of land, the equivalent of two tennis courts and more than 10 times as much as the same amount of oat milk, according to this study.

Almond milk requires more water to produce than soy or oat milk. A single glass requires 74 litres (130 pints of water) – more than a typical shower. Rice milk is also comparatively thirsty, requiring 54 litres of water per glass.

However, it’s worth noting that both almond and rice milk still require less water to produce than the typical glass of dairy milk.

Where something is produced can mean there is a variation in its impact on the climate, see the chart below on dairy milk. On a more local level, sourcing products made close to home may result in a smaller carbon footprint than products that have had to be transported a long way.

The graphic below takes into account emissions from farming and in addition it includes transportation, packing and processing. Where livestock feed has had an impact on deforestation, this figure has also been included.

To find out the climate impact of what you eat and drink, choose from one of the 34 items in our calculator and pick how often you have it.

How do your food choices impact on the environment?

Don’t cry because you can’t play with our interactive. Update your browser to have a go!

All figures for each food in the calculator are global averages. You can read more about how it was made at the foot of this page. Read more about it here. If you cannot view the food calculator, .

Design by Prina Shah, development by Felix Stephenson and Becky Rush.

Food production is responsible for a quarter of all human-produced greenhouse gas emissions, contributing to global warming, according to the study on which the calculator is based, by Joseph Poore, of the University of Oxford.

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The research found meat and other animal products were responsible for most food-related greenhouse gas emissions, despite providing only a fifth of the calories consumed.

Image copyright Getty Images

People tend to underestimate the greenhouse gas emissions from food, and dairy milk is no exception, according to research by Dr Adrian Camilleri, a psychologist at the University of Technology Sydney.

“The greenhouse gas emissions from milk are about 30 times higher than what people estimate,” he told BBC News.

“I suspect that most consumers underestimate the greenhouse gas emissions saved by switching from dairy milk to plant-based milk such as soy milk.”

Sales of so-called alternative milks are growing faster in the UK than sales of traditional milk, according to market researchers Mintel.

Searches for milk alternatives spike in January in the UK – especially soy milk and almond milk.

Oat milk companies have recently entered the UK market, giving the drink a boost in search interest. No other country in the world has had higher search interest in oat milk than the UK in the past 12 months.

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Last year, a record 50,000 people signed up to the Veganuary campaign to live without animal products for a month. But the growing popularity of veganism extends beyond January. Searches for veganism have doubled in the past year.

So to what extent do plant-based diets’ trendiness translate to actual numbers?

There are about 540,000 vegans in the UK, according to a 2016 survey by the Vegan Society, estimated to be up from 150,000 in 2006.

Yet, some farming bodies are critical of the idea of Veganuary.

The campaign ignores the fact sheep farming in the UK “works very much in harmony with our environment, our landscapes, and our human ecology”, according to the National Sheep Association.

Red meat from livestock raised on grass was different from intensive animal farming, said chief executive Phil Stocker.

“Some people seem hell bent on portraying sheep as a global enemy – but in fact they are the ultimate in renewable technology and are an efficient form of productive land management that is planet-friendly,” he added.

How is the environmental impact calculated?

University of Oxford researcher Joseph Poore, and Thomas Nemecek of the Agroecology and Environment Research Division in Zurich, Switzerland, looked at the environmental impact of 40 major food products that represent the vast majority of what is eaten globally.

They assessed the effect of these foods on climate-warming greenhouse gas emissions and the amount of land and fresh water used across all stages of their production, including processing, packaging, and transportation, but excluding the cooking process.

By analysing data from nearly 40,000 farms, 1,600 processors, packaging types and retailers, Poore and Nemecek were able to assess how different production practices and geographies have very different consequences on the planet.

What about serving sizes?

The data in the study looked at the environmental impact for 1kg of each of the different food products.

For this story, these were converted to impact per serving sizes based on serving sizes from the British Dietetic Association (BDA) and healthy diet portion sizes from BUPA.

The figures for serving sizes based on the BDA and BUPA suggestions are often lower than portion sizes commonly found in restaurants and what people normally expect, so the figures returned by the calculator on the impact of individuals’ consumption are likely to be higher in reality.

Protein-rich foods were calculated using the impact per 100g of protein from Poore and Nemecek’s research and data on protein per serving from the BDA, to avoid differences between cooked and uncooked foods.

Dairy, soy and almond milks were set to 3.3% protein, while rice and oat were standardised based on their lower protein content.

What are greenhouse gases?

The figures for greenhouse gas emissions are in kilograms of carbon dioxide equivalents (CO2eq). This is a unit that converts the impact of different kinds of greenhouse gases, like methane and nitrous oxide, to the equivalent amount of carbon dioxide.

How do you know what my diet is equal to in miles driven?

The annual impact from eating a specific food is calculated by multiplying the impact of one serving of that food by the times it is eaten in a year, based on the weekly estimates submitted by the user.

These are then compared with the emissions of other daily habits. The European Environment Agency estimates that driving a regular petrol car produces 392g of CO2eq/mile over its entire lifecycle, including emissions from the vehicle’s production, fuel production and exhaust emissions per mile.

Heating the average UK home produces 2.34 tonnes of CO2eq annually, according to data from the Committee on Climate Change, and a passenger’s carbon footprint for a return flight from London to Malaga is 320kg CO2eq, based on figures from the Carbon Neutral calculator.

The land used to produce the annual consumption of each food is compared with the size of a double tennis court, 261 metres squared.

The annual amount of water used is compared with a shower, based on figures suggesting the average shower lasts eight minutes and uses up 65 litres. Only “blue water”, i.e. water taken out of rivers or the ground, is included in the data.

Update 22nd February 2019: This article has been updated to include more detail about the methodology used. A chart has also been added showing the environmental impact of cow’s milk, broken down by region.

It might look like a fledgling brand, but Planet Oat Oatmilk is produced by HP Hood. They’re a $2 billion, 170-year old dairy, and one of the largest food and beverage companies in the U.S.

Like so many other dairy producers, HP Hood is jumping into the fast-growing, non-dairy market. But unlike many of their competitors, it looks like they’ve gotten it right the first time. Planet Oat Oatmilk is being met with rave reviews. It’s wonderfully creamy, performs well in coffee drinks, and seems to be beating out the other oatmilk brands with its naturally low-sugar taste.

We have more details below, and you can leave your own review and rating on this post after you try it. It helps others make an informed purchasing decision!

Planet Oat Oatmilk Brings Low-Sugar Taste to the Dairy-Free World

Aside from the dark chocolate, all of the Planet Oat Oatmilk varieties are made without any added sugars. And even the chocolate version is modest in sugar compared to most competitors. All of the flavors are fortified to rival dairy milk in vitamins and minerals. But it’s still modest in protein when compared to dairy.

They do use some thickeners and stabilizers to aid in the creamy finish, but unlike some oatmilk brands, this is an oil-free option.



Ingredients: oatmilk (filtered water, oats), calcium carbonate, dipotassium phosphate (stabilizer), sea salt, natural vanilla flavor with other natural flavors, gellan gum, vitamin a palmitate, vitamin d2, riboflavin (vitamin b2) and vitamin b12.*

Dark Chocolate

Ingredients: oatmilk (filtered water, oats), cane sugar, cocoa processed with alkali, calcium carbonate, dipotassium phosphate (stabilizer), natural flavors, sea salt, gellan gum, vitamin a palmitate, vitamin d2, riboflavin (vitamin b2) and vitamin b12.*

Extra Creamy

More Facts on Planet Oat Oatmilk

Price: $3.99 per 52-ounce carton (that’s 7 cups; 1 cup shy of a half gallon)

Availability: Planet Oat Oatmilk is available in the refrigerated section of stores like Kroger, Shaw’s, and Whole Foods in the U.S. It’s also sold via Amazon Fresh.

Certifications: Planet Oat Oatmilk is Non-GMO Verified and Certified Kosher D (for dairy equipment, not ingredients; see our Understanding Kosher Guide).

For More Product Information: Visit the Planet Oat website at planetoat.com.

*Always read the ingredient and nutrition statement prior to consumption. Ingredients, processes, and labeling are subject to change at any time for any company or product. Contact the company to discuss their manufacturing processes if potential allergen cross-contamination is an issue for you. No food product can be guaranteed “safe” for every individual’s needs. You should never rely on ingredient and allergen statements alone if dealing with a severe food allergy.

Average Reader Review

4.8 4.8 rating 4.8 out of 5 stars (based on 65 reviews) Excellent88% Very good8% Average3% Poor1% Terrible0%

Leave Your Rating & Review for This Product

5.0 rating January 31, 2020

A welcomed choice from milk, surprisingly simiar and equally as delicious.

robert bride

Good product and fair price

4.0 rating January 20, 2020

I really was impressed with this non dairy milk. It has a fresh flavor. It also has a creamy texture comparable to milk, which worked really well in my cereal. I never like the texture or taste soy or coconut milk in my cereal. This was a pleasant surprise.

Kathleen Shamrock

Eureka! Well Done!

5.0 rating January 18, 2020

I love this brand. I fell I instantly in love with the flavor, texture and substance of the extra creamy oat milk. Wonderful taste against competitors with watery plant based liquids.

Linda Pinckney

Absolutely Delicious

5.0 rating January 6, 2020

This is by far my favorite non-dairy milk. I always buy the Extra Creamy and it works perfectly in my coffee and cereal. The regular was my first go-to, but it is slightly more watery than the extra creamy (as one would expect). I highly recommend this for someone who is wary of non-dairy milks!


No after taste

5.0 rating January 3, 2020

I looked up a few vegan free milks to try, and was skeptical about this product, but I was at BJ’s, and had a coupon for $2.50 off for 2, so I wanted to try it. I really like it. Its better than almond milk, and soy. I cant wait to try it in my coffee, and smoothies.


The Best Oat Milk!

5.0 rating December 19, 2019

For a month now my daughter and I have been trying every kind of non dairy option we could find for our coffee. I had all but given up when I found Planet Oat’s Extra Creamy Original Oat Milk and put it in my foamer. Not only did it foam beautifully but it tastes exceptional and now I dont miss not having half and half in my coffee! Thank you for an exceptional product!

Teresa Kinniard

Best all around oat milk

5.0 rating December 16, 2019

I’ve tried almost every oat milk there is, and this is my favorite. As someone who avoids sugar I appreciate how low the content of sugar is and the lack of oil. Oil being added to milk really grosses me out. I love the flavor. I bake and cook with it and I also love it in my coffee.

Lea Larsen

Best milk ever!

5.0 rating December 3, 2019

I was a lifelong milk drinker until some years ago, when I become convinced of the negative health aspects of dairy. Relieved of the cardio-threats of dairy and overrun mucosal stimulation, I sought other substitutes to no avail. Nothing had that rich, fulfilling taste – comparable to cows’milk – until I tried Planet Oat. It’s not that the taste is identical: it has its own, unique rich flavor. But the creamy richness and satisfying aftertaste is there in a way that, heretofore, only cows’ milk could do! So far, I’ve only tried the original, but I intend to try all flavors. Thank you, Planet Oat, for bringing back to me one of life’s fine pleasures: a tall glass of rich, creamy milk!

Granville Angell

More like regular milk

5.0 rating November 24, 2019

I like oat milk better than any of the other plant-milks. I like their original even without the extra creamy. It doesn’t make my coffee taste terrible and that is what I use it for. The other brands use oil and I am trying to do Whole Food Plant-Based low to no oil. I also want the Vitamin B12 because I keep forgetting to supplement.


Great product

5.0 rating October 16, 2019

Very good, fresh tasting flavor


Joining the ranks of almond, rice, and soy, oat milk is the latest trendy plant-based milk to take over supermarket shelves, cafés, and coffee shops everywhere — yep, even Starbucks! And since this vegan beverage is actually pretty tasty, it’s probably not going anywhere for awhile.

Here’s everything you need to know about the health benefits of oat milk — including whether you should pick it over cow’s or almond milk the next time you’re ordering a latté.

What is oat milk?

Oat milk is a vegan alternative to dairy milk that’s made by blending water and oats, and then straining out the liquid. Some recipes call for soaking the oats for 30 minutes prior to blending in order to make the texture a little thicker, but others skip this step.

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We are now serving OAT MILK guys! 😱 This is not a drill!!! Come on down & try your first coffee with oat milk at @poolhousecoffee 💙 #getpoolside #poolhousecoffee 💦

A post shared by Poolhouse Coffee (@poolhousecoffee) on Apr 10, 2019 at 10:36pm PDT

Is oat milk nutritious?

Here’s the breakdown of the nutrients you’ll find in unsweetened oat milks like the ones from Planet Oat and Oatly:

Serving Size: 1 cup

What are the health benefits of oat milk?

Oats are one of the best foods you can eat for a number of reasons. First, as a 100% whole grain, they’re filled with fiber, plant-based protein, B vitamins, and minerals, including iron, calcium, and magnesium. They’ve also been linked to reduced risk of heart disease thanks to a type of fiber called beta-glucan that’s been shown to improve cholesterol levels. This fiber also provides prebiotics, which fuel your body’s probiotics and help these friendly bacteria survive and thrive. Eating foods with beta-glucan has also been linked to improved immunity and gut health.

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However, it’s still too early to say if the beta-glucan or other forms of soluble fiber added to oat milk during processing has all of the same effects as regularly eating oats. Some initial research has linked potential cholesterol-lowering benefits to beta-glucan in beverage form, but the advantages for your heart and immune system also depend on what else you eat each day (i.e., veggies, fruit, beans, nuts, seeds, seafood, cheese, unsweetened yogurt, and 100% whole grains).

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just very into this drip #oatmilklatte

A post shared by Caroline Ginolfi (@plantbasedblonde) on Feb 23, 2019 at 11:04am PST

Is oat milk healthier than cow’s milk?

Store-bought oat milk often has a similar amount of vitamins and minerals as traditional cow’s milk. That’s because the FDA permits fortifying milk and non-dairy substitutes with vitamin D and vitamin A. One cup of fortified milk — either oat or cow — provides about 20% of your daily value for each. Manufacturers may also add vitamin B12, calcium, and riboflavin to oat milks to provide some nutrients found naturally in cow’s milk.

The two kinds also contain a similar number of calories (90-150) in a 1-cup serving, but oat milk has more carbs (15-20g versus 12g) and fiber (2-4g versus 0g) and less protein (2g versus 8g). The additional protein in cow’s milk may keep you fuller, longer, since it prolongs the digestion and absorption process in your GI tract.

That said, it’s crucial to check labels before you swap out a dairy-based option for a plant-based one, since marketing claims can make “vegan,” “lactose-free,” or “non-dairy” food products appear more nutritious than they actually are. Even oat milks labeled as “Plain” or “Original” can contain added sugar.

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A post shared by Erin | The Wooden Skillet (@thewoodenskillet) on Apr 11, 2019 at 5:54am PDT

Is oat milk or almond milk better?

If you’re lactose free, how “good for you” oat milk is compared to almond milk and other plant-based alternatives depends entirely on two factors:

Are you choosing an unsweetened version? For both oat and almond milks, look for ones that say “unsweetened” on the front of the package, and check the nutrition facts label to ensure there’s 0g of added sugar per serving. Heads up: “Barista Blend” is another code for added sugar — it’s designed to have a creamier texture for milk foam in lattes.

How much of it are you drinking? If you love the taste of oat milk, then by all means pour an unsweetened version in coffee, tea, cereal, or homemade smoothies. But if you’re choosing oat milk for its perceived weight-loss benefits, know that it has slightly more calories than unsweetened almond milk, which can add up if you’re drinking it by the gallon or adding it to basically everything.

The Best Oat Milk Brands

Planet Oat Oatmilk Original instacart.com Quaker Oat Beverage Original instacart.com Elmhurst Milked Oats amazon.com $14.94 Silk Oat Yeah! The Plain One target.com $3.99 Califa Farms Unsweetened Oatmilk califiafarms.com Jaclyn London, MS, RD, CDN, Good Housekeeping Institute Director, Nutrition Lab A registered dietitian with a Bachelor of Arts degree from Northwestern University and a Master of Science degree in Clinical Nutrition from New York University, Jaclyn “Jackie” London handles all of Good Housekeeping’s nutrition-related content, testing, and evaluation.

9. planet oat extra creamy OATMILK

Though we love Original Planet Oat, the brand’s Extra Creamy Oatmilk ($4) is best in small doses. It gets beautifully voluminous when frothed into hot drinks, but the thick, syrupy coating it leaves on your tongue isn’t quite worth drinking solo or used in cereal.

8. elmhurst unsweetened milked oats

If you’re concerned about oils, gums, and stabilizers being added to your oat milk, Elmhurst Unsweetened Milked Oats ($6) is a more natural choice. It contains just water, oats, and salt, which makes for a watery, slightly gritty texture and a flavor similar to almond milk. It’s not creamy enough for coffee, but we would happily use it in smoothies.

Ingredients: Filtered water, whole grain oats, salt

7. Silk Oat Yeah Oatmilk

We recommend the moderately sweet Oat Yeah ($5) for sipping only. Though pleasant and oaty when cold, the milk falls flat and takes on a semi-rancid/burned taste when heated or foamed.

Ingredients: Oatmilk (filtered water, oat extract), 2 percent or less of: sunflower oil, vitamin and mineral blend (calcium carbonate, vitamin A palmitate, vitamin D2, riboflavin (B2), vitamin B12), malt extract, dipotassium phosphate, gellan gum, sea salt, sunflower lecithin, locust bean gum, ascorbic acid (to protect freshness)

6. quaker original oat beverage

Sip Quaker Original Oat Beverage ($4) for a dependable, easy-to-find, and more fiber-rich (twice the fiber of most oat milks, to be exact) component to your morning coffee. We prefer the brown-sugar sweetened Original over Original Unsweetened; the extra dose of sugar mellows out the nuttiness of the oats, and each serving still has just 5 grams of sugar.

Ingredients: Water, oat bran, chicory root extract, sunflower oil, brown sugar, cane sugar, calcium carbonate, gum arabic, natural flavor, salt, gellan gum, vitamin A palmitate, vitamin D2

5. happy planet original oatmilk

Happy Planet’s versatile Original Oatmilk ($6) has a mildly oaty taste and creamy, dairy-free mouthfeel, so it lingers a bit on your tongue without feeling sticky. It also makes coffee drinks impressively silky, non-bitter, and a true treat, so definitely foam it up for a cappuccino or two.

Ingredients: Oat base (filtered water, gluten free oats), tricalcium phosphate, gellan gum, sea salt, natural flavor, vitamin A palmitate, vitamin D2, riboflavin, vitamin B12, zinc gluconate

4. planet oat original oatmilk

Despite the fact that Planet Oat’s Original Oatmilk ($4) contains no oil (which is why it’s so low in fat), it’s the smoothest oat milk we’ve tried. It also tastes the sweetest even though it has no added sugar, which makes it excellent with cereal. One warning: Its yellow hue is a little off-putting, but it gets much whiter when frothed up for coffee drinks.

3. califia farms oat barista blend

We’re pleased to find that Califia’s Oat Barista Blend ($4) is smooth and sweet (despite its relatively low sugar content), and it really puts the spotlight on the oat flavor. Many of us at Brit + Co think it tastes like the milk after eating a bowl of Cheerios. The milk also froths and bubbles exceptionally well — so well, even the ex-baristas in our office say it’s the most similar to whole milk they’ve tried. As we mention up top, gums and stabilizers haven’t been proven to harm the body. Nevertheless, we like that Califia keeps its ingredients list simple and gum-free.

Ingredients: Oatmilk (water, oats), sunflower oil, minerals (dipotassium phosphate, calcium carbonate, tricalcium phosphate), sea salt

2. oatly barista edition oatmilk

Oatly Barista Edition ($25/6) is by far our favorite oat milk to mix into coffee. It foams just like whole milk, which we suspect is due to its unique use of rapeseed oil, an oil similar to canola that does well in high heat. The product also tastes remarkably similar to whole milk too, down to its subtle sweetness and hint of sourness. You can’t always buy Barista Blend in grocery stores or online since it’s reserved for foodservice accounts, but you can find a list of cafes that carry Oatly online, some of which will sell you it individually or by the case.

Ingredients: Oatmilk (water, oats), rapeseed oil. Contains 2 percent or less of: dipotassium phosphate, calcium carbonate, calcium phosphate, sea salt, vitamin B12, riboflavin (B2), vitamin D2, vitamin A

1. OATLY oatmilk chilled

Though we’d rather have a latte with Oatly Barista Edition, the brand’s original Oatmilk Chilled ($5) gets our number-one spot for its drinkability and likeness to 2-percent milk. Unlike other brands, this one has a milky white hue and neutral, not-too-sweet flavor. You can use it like you’d use dairy milk: by itself in a glass, in coffee, and in baked goods, and hot dishes.

Ingredients: Oatmilk (water, oats). Contains 2 percent or less of: rapeseed oil, dipotassium phosphate, calcium carbonate, tricalcium phosphate, sea salt, dicalcium phosphate, riboflavin, vitamin A, vitamin D2, vitamin B12

RELATED: Finally, Starbucks Is Getting Oat Milk at Select Locations

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