Low Calorie Oat Milk | Brands Ranked High to Low

What are calories?

Calories are more than just numbers on the back of an oat milk carton; they are the vital energy source that fuels our bodies. 

We’ll explore how the calories in oat milk differs between varieties, helping you make the best choice for your dietary needs.  

How many calories are there in dairy milk?

For the sake of comparison, it's useful to know the calorie content of dairy before delving into oat milk.

Skimmed cow's milk, which has the least amount of fat, contains the fewest calories at 35 kcal per 100ml.

Semi-skimmed cow's milk has a moderate fat content and provides 50 kcal per 100ml.

Full-fat cow's milk has the highest fat content and is the most calorie-dense, containing 65 kcal per 100ml. 

How many calories are there in oat milk?

Oat milk's caloric content is largely comparable to dairy milk, ranging from 39 to 61 calories per 100ml.

Much like dairy milk, it really depends on the specific brand and variety chosen. We'll explore each of these varieties in more detail shortly.

Where do the calories in oat milk come from?

Most of the calories in oat milk originate from carbohydrates, which occur naturally in oats and other cereals.

Fats, primarily from added oil like rapeseed are the second largest source of calories. Although some oat milks are oil free.

The remaining calories come from plant based protein naturally found in oats.

Which type of oat milk contains the most calories?

Oat milk is similar to dairy in that the calorie content largely varies by the type.

Oat milk branded as “light” or “skinny” generally contains the fewest calories and is comparable to skimmed cow's milk.

Oat milk marked as “semi” or “original" contains a moderate amount of calories and is likened to semi-skimmed cow's milk.

Oat milk branded as “whole” or “barista” generally contains the highest fat content and thus has the most calories, like full-fat cow's milk.

Calories in oat milk ranked by brand

We’ve provided a ranking below of all the UK oat milk varieties and provided the calorie content per 100ml so you don't have to go digging!

Just like cow’s milk, while lower fat content equals less calories, it also means less creamy milk, so it’s best to strike a balance between your preference and calorie requirements.

Low calorie oat milk (39 to 45 calories)

• Oatly Light oat milk contains 39 calories per 100ml.
• Overherd oat milk contains 44 calories per 100ml.
• Alpro Original oat milk contains 44 calories per 100ml.
• Sainsbury’s oat milk contains 44 calories per 100ml.

Medium calorie oat milk (46-53 calories)

• Tesco oat milk contains 47 calories per 100ml.
• Jord oat milk contains 47 calories per 100ml.
• Oatly Semi oat milk contains 48 calories per 100ml.
• Minor Figures oat milk contains 48 calories per 100ml.
• Rude Health oat milk contains 49 calories per 100ml.
• Morrison’s oat milk contains 53 calories per 100ml.

High calorie oat milk (54+ calories)

• Califia Farms oat milk contains 54 calories per 100ml.
• Moma oat milk contains 54 calories per 100ml.
• Asda oat milk contains 55 calories per 100ml.
• Alpro Barista oat milk contains 59 calories per 100ml.
• Oatly Whole oat milk contains 60 calories per 100ml.
• Oatly Barista oat milk contains 61 calories per 100ml.

Calories in a typical serving

It’s also important to take into consideration your serving size when choosing your oat milk. 

For example, a splash of milk in a cup of tea is approximately 5ml equating to just 3 calories (less than a single grape!). In this case, the calorie content of the oat milk is less important.

Similarly, if you are consuming a whole 300ml glass of oat milk, then the calorie content might be more important to you.

But of course, calories aren't necessarily "good" or "bad", and you should choose an oat milk which fits in with your own personal health goals. Whilst also choosing one that you enjoy.