Oat Milk Has Sugar: The Truth You Need To Know

Chobani® Zero Sugar Plain Oat Milk, 52 fl oz QFC


If you’re looking for a dairy-free alternative to milk, oat milk is a popular choice. But is it really as healthy as it seems? In this article, we’ll take a closer look at the sugar content of oat milk and what you need to know.

What is Oat Milk?

Oat milk is made by blending oats with water and then straining the mixture to remove any solids. The resulting liquid is a creamy, slightly sweet milk alternative that’s often used in coffee, smoothies, and baking.

How Much Sugar is in Oat Milk?

Most oat milk brands contain added sugar to enhance the taste, texture, and shelf life of the product. According to the USDA, a one-cup serving of oat milk can contain up to 19 grams of sugar, which is equivalent to almost 5 teaspoons.

Is Oat Milk Healthy?

While oat milk is a good source of nutrients like fiber, protein, and vitamins, the added sugar content can be a concern for some people. Consuming too much sugar can lead to weight gain, diabetes, and other health problems.

What are the Alternatives?

If you’re looking for a lower-sugar alternative to oat milk, there are plenty of options to choose from. Unsweetened almond milk, soy milk, and coconut milk are all good choices that are naturally lower in sugar.

How to Choose a Healthier Oat Milk

If you prefer to stick with oat milk, look for brands that use natural sweeteners like dates or maple syrup instead of refined sugar. You can also opt for unsweetened oat milk and add your own sweeteners like honey or stevia.

How to Make Oat Milk at Home

One way to ensure that your oat milk is free of added sugar is to make it yourself at home. All you need is rolled oats, water, and a blender. Simply blend the oats and water together, strain the mixture, and you have homemade oat milk.

How to Use Oat Milk in Recipes

Oat milk can be used in a variety of recipes, from smoothies and coffee drinks to baked goods and sauces. When using oat milk in recipes, be mindful of the sugar content and adjust the amount of sweeteners as needed.


While oat milk can be a healthy and delicious alternative to dairy milk, it’s important to be aware of the added sugar content. By choosing lower-sugar alternatives or making your own oat milk at home, you can enjoy the benefits of this plant-based milk without compromising your health.