Is Oatmilk Good For Weight Loss? Truth Be Told!

 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

is oatmilk good for weight loss

If you’re looking for a delicious and nutritious alternative to cow’s milk, oat milk works. But, is oat milk good for losing weight? Even though many people prefer oat milk, there are better options for losing weight.

So is oatmilk good for weight loss?

Oatmilk has fiber. Fiber is an essential nutrient that helps you feel satisfied after eating. It also helps slow down the digestion of other nutrients. Hence, it helps regulate blood glucose and prevent insulin spikes.

However, oat milk also contains a significant amount of carbohydrates. It can add up your carbs quickly if you drink multiple daily cups. If you’re on a weight loss plan, you need to know the number of calories you’re taking in from all sources.

Of course, many people find oat milk a healthy choice. Dive in for the pros and cons of oat milk to determine whether it’s a worthwhile addition to your diet.

How Is Oat Milk Produced?

Oat milk comes from grinding oats into a powder and mixing it with water. The mixture then gets strained to remove the larger pieces of oats.

You can make oat milk at home with a blender or food processor. Alternatively, you can get it in most grocery stores.

If you’re making it at home, here’s the simple procedure.

  1. Place oats in a blender and cover them with water.
  2. Soak the oats in water for about 0.5 hours.
  3. Blend the oats and water until the mixture turns creamy.
  4. Strain out any leftover oats through a cheesecloth or fine mesh strainer.

Oat milk may often be enhanced with other ingredients, like vitamins, minerals, and flavorings. It’s also possible to find fortified oat milk. Fortified oat milk has extra nutrients like higher calcium and vitamin D levels.

How Weight Loss Really Happens

Weight loss occurs when you burn more calories than you consume. You can reduce your calorie intake, increase your physical activity, or do both.

Oat milk can be a helpful tool when it comes to reducing your calorie intake. It’s lower in calories compared to cow’s milk. A cup of whole milk contains about 150 calories, while a cup of oat milk has about 130 calories. That may not seem a big difference, but it can increase over time.

On the other hand, oat milk has more carbohydrates than cow’s milk. A cup of oat milk has about 24 grams of carbs, while a cup of cow’s milk contains only 11.7 grams of carbs. That’s something to keep in mind if you’re following a low-carb diet.

So, does oat milk make you add weight?

If you’re swapping it for dairy, it won’t make you add weight. There may be better choices for weight lose.

Oat Milk’s Pros and Cons

Is oat milk good for you? It’s lower in calories and protein than whole milk but higher in carbs and fiber. Here are the pros and cons of oat milk to help you decide.

glass of milk with oats on top


Oat milk has several benefits, including improved satisfaction, fewer calories, and a lactose-free supply of proteins.

1. Promotes Satiety

One of the main advantages of oat milk is that it is filling. Home-made oat milk has a high protein and fiber content of oats. Oat milk helps people feel fuller for longer, which lowers overeating.

2. No Lactose

This milk is naturally lactose-free. It’s suitable for lactose-intolerant people or who have trouble digesting dairy products.

3. Lower Calories than Whole Milk

Oat milk also has about 20 fewer calories than whole milk. That makes it a good choice for people to watch their calorie intake.

4. More Protein than Most Plant-Based Milk

Besides soy, oat milk boasts more protein than most plant-based milk. It’s a good choice for people looking for a protein-rich alternative to dairy milk.


Those allergic to oat milk may find it unsuitable. Oat milk has other drawbacks like

1. May Contain Gluten

While oats lack gluten, cross-contamination may occur during manufacturing. If you have celiac or gluten sensitivity, verify that your store-bought soy milk is gluten-free.

2. Higher in Calories Compared to Most Plant Milk

One of the higher-calorie non-dairy milk options is oat milk. If you’re watching your calorie intake, you may want to choose a lower-calorie milk like almond or hemp.

3. May Contain Additives and Preservatives

Many store-bought oat milks contain additives and preservatives. Additional fats, sweeteners, and more may be added to improve taste and texture. Check the ingredient list to see what’s in your oat milk before purchasing.

Our Top 3 Oat Milk Brands

Do you need excellent options for your oat milk nutrition? Califia Farms, Oatsome, and Chobani were our favorites from the 20+ top brands we analyzed.

milk and oats on a wooden bowl

Califia Farms Oat Milk Unsweetened Barista Blend

In need of a quality fix of gluten-free carbohydrates? Say hello to Califia Farms’ oat milk. This nutrient-rich oat milk consists of whole-grain oats and is fortified with calcium, sunflower oil, and more.

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  • Gluten-free
  • Shelf-stable
  • Unsweetened
  • The least calories on the list (130)
  • Fortified with minerals and healthy oils


  • Pricier than Oatsome and Chobani
  • May not froth well

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Oatsome Organic Oat Milk

You don’t need to break the bank to enjoy delicious and nutritious oat milk. Priced at about half as much as Califia, this choice offers excellent value for money.

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  • Organic
  • No gluten
  • Shelf-stable
  • Great value for money
  • Eco-friendly packaging


  • Sweetened: worse choice for losing weight than Califia
  • May not blend well with hot tea

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Chobani Oat Milk

If you’re looking for a budget-friendly, Oatsome alternative that’s equally nutrient-rich, Chobani is excellent. Besides, it comes with 150 calories which, while not appealing for losing weight, are better than Oatsome’s 180.

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  • Gluten-free
  • More budget-friendly than Califia
  • Lesser sugar and calories than Oatsome


  • It may not be as creamy as Califia and Oatsome
  • Weak foaming

No products found.

When Is the Best Time to Drink Oat Milk for Weight Loss?

There isn’t the best time to drink milk to lose weight. This milk is a healthy and filling addition to any weight loss diet. That said, one popular question is, “does drinking milk at night makes you fat?” Adding oat milk to breakfast or as an anytime snack won’t increase your weight when moderated. Oat milk helps you feel fuller longer. Taken in the evening, it may help deter snacking after dinner, minimizing your calorie intake.

woman drinking milk in the kitchen

5 Substitutes for Oat Milk

If you’re trying to lose weight, consider other options. You can try excellent weight loss detox drinks instead of oat milk, including almond, coconut, cashew, soy, and skim.

1. Skim Milk

Skimmed milk is lower in calories compared to oat milk, with a cup having about 90 calories. Skim milk supplies more protein (about twice as much as oat milk). It also has numerous minerals like calcium and helps ensure a healthier gut.

2. Almond Milk

This milk is an excellent weight loss option, with a cup of unsweet almond milk containing about 36.6 calories. Almond milk also has vitamin E and magnesium.

3. Soy Milk

A cup of soy milk contains about 105 calories, making it 25 less than oat milk. Soy milk supplies lots of protein and fiber to fill you up and make you eat less.

4. Coconut Milk

Boost your nutrient absorption by swapping oat milk for coconut milk, which has 75 calories per cup. Coconut milk has healthy fats that support immune function and nourish the gut lining. 

5. Cashew Milk

With 60 calories per cup, cashew milk is one of the lowest-calorie substitutes for oat milk. Cashew milk has magnesium and phosphorus. Also, cashew milk supplies more fat (2.0g), most of which is the nutritious unsaturated variety, than carbs or protein.

FAQs: What Else on Oat Milk and Weight Loss?

woman holding a glass of milk with straw in front of her

Which Milk Is Best for Losing Weight?

Low-calorie or reduced-fat milk is best for losing weight. Whole milk has many calories and saturated fat, leading to weight gain. Skimmed or reduced-fat milk helps you cut calories and get the necessary calcium and other nutrients.

Is Oat Milk Better Than Cow’s Milk for Weight Loss?

Oat milk is better than cow’s milk for losing weight because it’s lower in calories by half. It’s also higher in fiber, has lesser sugar, and has 1/4 of the fat in cow’s milk.

Oat milk has a lower glycemic index (30) than cow’s milk (47). So, it won’t raise blood sugar as quickly as cow’s milk.

How Much Weight Can Oat Milk Help You Lose?

Oat milk can assist you to lose three pounds of weight weekly. However, this weight loss is due to the calorie restriction of consuming oat milk.

So, does oat milk help you lose weight if you take it as an add-on to your typical diet? No, so watch your calorie intake if you’re taking oat milk as one of the steps for losing weight.


If you’re on a weight loss plan, ensure you minimize consuming more calorie foods. Oat milk, while relatively low fat, isn’t the least-calorie milk. Whereas a cup of oat milk has 130 calories, the same amount of skim milk only has about 80.

However, this doesn’t mean that oat milk may be terrible for you. It’s a nutrition powerhouse. In addition, it has vitamins, minerals, and fiber.

So, oat milk may be a good choice if you want a healthy, environmentally-friendly alternative to cow’s milk. Just monitor your calorie intake to ensure you consume only what you burn.

In short, you can include oat milk in your weight-loss diet when you pair it with suitable meals. Check out our guide on food pairing for weight loss for the best drinks and meals to use alongside oat milk.

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