Top 5 the best healthiest oat milk according to Dietitians

According to Fairfield's Predicts, the oat milk industry could reach $2.6 billion by 2026, this indicates a growing demand for oat milk. The variety of suppliers has also led to a wider range of preferences and demands for different types of oat milk. In particular, the healthiest oat milk is a type of milk that many people are interested in. You can refer to the article of Zextrasure below to assess whether an oat milk product is healthy and which oat milk brand is the healthiest right now.

1. The benefits of drinking oat milk

Oat milk has become increasingly popular due to its numerous health benefits. Here are some key benefits of drinking oat milk:

• Rich in Nutrients: Oat milk is naturally rich in vitamins ađ minerals, including vitamins A, D, B12, calcium, and iron. These nutrients contribute to bone health, support the immune system, and promote well-being.
• Rich in Fiber: Oat milk contains 1 to 3 grams of fiber per serving, which can help with digestion and promote fullness.
• Decent Protein Content: With 1 to 4 grams of protein per serving, oat milk offers more protein than many other plant-based alternatives.
• Carbohydrate Levels: While oat milk isn’t as low-carb as almond milk, it offers 10 to 25 grams of carbohydrates per serving, providing energy while supporting satiety.
• Heart-Healthy: Oat milk contains beta-glucan, a type of soluble fiber that has been shown to help lower cholesterol levels, reduce blood pressure, and improve heart health. This makes it a great option for those looking to maintain a healthy cardiovascular system.
• Dairy-Free and Vegan-Friendly: Oat milk is completely free of dairy, so make it an excellent choice for people who are lactose intolerant, allergic to dairy, or following a vegan lifestyle. It provides a creamy, milk-like texture without the use of animal products.

Oat milk has many health benefits

2. How to choose the best healthy oat milk

When choosing the best healthiest oat milk, consider these key factors to ensure you're getting the most nutritious option:

Limit Added Sugars

Most oat milk contains natural sugars from oats, but some brands add extra sugars to enhance the flavor. The added sugar content can vary significantly. It ranges from 4 grams to 25 grams per cup. According to the  American Heart Association’s recommended daily sugar limit of 36 grams for men and 25 grams for women. If you consume too much sugar can increase the risk of chronic diseases such as heart disease and diabetes.

Choose No Added Oils

Some oat milk brands add oils like canola or sunflower oil to enhance creaminess. While these oils aren't harmful, but using too much of a good thing. If you drink oat milk regularly, opt for varieties that don't contain added plant oils to avoid excessive omega-6 fatty acids.

Look for Glyphosate-Free Options 

Glyphosate is a herbicide sometimes found in non-organic oats. Choose organic or glyphosate-free oat milk to minimize exposure to this chemical.

Choose Fortified with Vitamin D and Calcium

For those who don't consume dairy, fortified healthiest oat milk is an excellent alternative to meet vitamin D and calcium needs. Around 24% of adults in the U.S. have low vitamin D levels, and 40% don't meet the recommended calcium intake. Many nutritious oat milk options are enriched with these vitamins, along with B12, A, and riboflavin (B2), helping to fill common nutrient gaps for individuals avoiding dairy.

Skip the Barista Blends

While barista-style oat milk is designed to froth well and add creaminess to coffee drinks, it often contains more oils, which can increase the fat content and calories. If you drink oat milk daily, regular oat milk without added oils is a healthier choice.

You should choose unsweetened oat milk to reduce sugar intake

See other:

• What does almond milk taste like?

• Top 8 sugar free chocolate milk for 2025

3. The 5 best healthiest oat milk brands you can buy

Here are 5 of the best healthiest oat milk options you should consider for your daily menu.

Elmhurst Unsweetened Milked Oats

Nutritional table for 8-ounce serving of Elmhurst Unsweetened Milked Oats:

• Calories: 100 Kcal
• Total fat: 2g
• Saturated fat: 0g
• Cholesterol: 0mg
• Sodium: 120mg
• Carbohydrates: 17g
• Fiber: 3g
• Total Sugar: 1g
• Added sugar: 0g
• Protein: 3g

If you’re in the market for the healthiest oat milk, Elmhurst Unsweetened Milked Oats is an excellent choice. It is made with just three simple ingredients—filtered water, whole-grain oats, and a pinch of salt. It has a creamy texture and a mild oat flavor that’s perfectly balanced—not too strong, but just right. Additionally, it’s a great source of fiber, offering 3 grams per serving, which can help promote healthy gut bacteria.

Elmhurst Unsweetened Milked Oats

The best healthies oat milk is Willa’s Unsweetened Original Oat Milk

Nutritional table for 8-ounce serving (about 1 per cup)

• Calories: 80 Kcal
• Total fat:1.5g
• Saturated fat: 0g
• Cholesterol: 0mg
• Sodium: 160mg
• Carbohydrates: 14g
• Fiber: 2g
• Total Sugar: 1g
• Added sugar: 0g
• Protein: 4g

If you're looking for oat milk that's low in calories and sugar, yet high in fiber and protein, Willa’s Unsweetened Original Oat Milk is the best choice. It is made with just four simple ingredients—water, organic whole-grain oats, organic vanilla extract, and salt. Thanks to its use of whole oat grain (bran and germ included), this oat milk packs a solid 2 grams of fiber per cup, without adding any extra protein. It’s one of the highest-protein oat milk and special, all from natural sources.

Willa’s Unsweetened Original Oat Milk

Califia Farms Original Protein Oat Milk

Nutritional table for 8-ounce serving (about 1 per cup)

• Calories: 140 Kcal
• Total fat:7g
• Saturated fat: 1g
• Cholesterol: 0mg
• Sodium: 220mg
• Carbohydrates: 10g
• Fiber: 1g
• Total Sugar: 3g
• Added sugar: 0g
• Protein: 8g

Califia Farms Original Protein Oat Milk is one of the healthiest oat milk options available. Each serving packs 8 grams of plant-based protein and is made from gluten-free oats. Unlike many other oat milk brands that are low in protein, this one provides as much protein as a glass of cow’s milk. It’s also fortified with calcium and vitamin D, offering 25% of your daily vitamin D needs and 45% of the daily value for calcium in every cup.

Califia Farms Original Protein Oat Milk

Planet oat vanilla oat milk

Nutritional table for 1 per cup:

• Calories: 100 Kcal
• Total fat:1.5g
• Saturated fat: 0g
• Cholesterol: 0mg
• Sodium: 120mg
• Carbohydrates: 19g
• Fiber: 2g
• Total Sugar: 4g
• Added sugar: 3g
• Protein: 2g

Planet Oat Vanilla Oat Milk is one of the top choices for the healthiest oat milk option. It not only tastes delicious but also has a pleasant vanilla aroma. The popular unsweetened original version is creamy and satisfying with just 45 calories—half of what’s in the original—and contains no sugar. Additionally, there are no artificial flavors, colors, or preservatives, as stated by the brand.

This oat milk is fortified with essential nutrients, offering 25% of your daily calcium requirement and 20% of your daily vitamin D.

Planet oat vanilla oat milk

Oatly Super Basic Oat Milk

Nutritional table for 1 per cup:

• Calories: 80 Kcal
• Total fat:1g
• Saturated fat: 0g
• Cholesterol: 0mg
• Sodium: 120mg
• Carbohydrates: 16g
• Fiber: 2g
• Total Sugar: 7g
• Added sugar: 7g
• Protein: 3g

Oatly's Super Basic Oat Milk stands out as one of the healthiest oat milk choices available. Known as one of the original oat milk brands, Oatly keeps it simple with this version, offering a glyphosate-free, non-GMO product. They’ve decreased the ingredients to water, oats, sea salt, and citrus fiber, unlike their original oat milk, which has more added components. This option is free of additives, oils, and gums so this is the best and strongest cold milk option you should not miss.

Oatly Super Basic Oatmilk

Above is our curated list of the top five healthiest oat milk products available today. However, the best choice ultimately depends on personal preferences. So, as you search for the healthiest oat milk for yourself, consider the tips we’ve outlined above to help guide your best decision.