Oat milk is having a bit of a moment, but how do its calories compare to other milks? The answer is more complicated than you'd think. Though brands can vary, one cup of oat milk contains about 130 calories. That's more than any other plant-based milk, including soy and almond — but it's only one factor to consider when choosing a milk for your morning cereal or latte.
In terms of protein, oat milk is second only to soy milk, with four grams of protein per cup. It also boasts very little fat (and zero saturated fat), along with two grams of fiber, which might actually save you calories in the long run. "Fiber is important for weight management because it creates a sense of fullness in the stomach, causing us to eat less between meals," Kailey Proctor, MPH, RDN, told POPSUGAR in a previous interview. Plus, oat milk is nut-free and can also be gluten-free, making it the perfect alternative for those with allergies.
That said, it's also higher in carbs than other plant-based milks, and even unsweetened oat milk can contain added sugars (17 grams per cup in one example), as some brands convert a portion of the starch to sugar during the manufacturing process. If you think oat milk can still align with your goals — or you just can't resist the creaminess — read the label carefully, or try making your own.