The 6 Best Oat Milk Brands, According to Dietitians

Baristas love it for creating the perfect frothy cappuccino foam, and it's quickly become a popular non-dairy milk alternative for smoothies, cereals and baked goods: We're talking about oat milk, and each brand has its own unique ingredients, process and flavors to choose from.

That's why we've asked nutrition experts to help us navigate the overwhelming number of options and pick the best oat milk to add to your cart.

We spoke with several dietitians for their suggestions for the best oat milk brands to buy according to your health goals. Then, we vetted several brands and chose based on the following factors:

• Taste
  
• Texture
  
• Nutrition (especially added sugar, fat and calories)
  
• Ingredients

Out of all the oat milk brands out there, Kristen Arnold, RDN, CSSD, a sports dietitian and cycling coach, recommends Elmhurst Milked Oats. "It has more protein (3 grams per cup) and less sugar (5 grams, 4 of which are added sugar) compared to other options," she says.

Elmhurst's website says their processing method reduces waste by utilizing more of the grain and preserves the nutritional integrity of whole oats.

The rich and creamy oat milk delivers 20 grams of whole grains per serving — more than most other plant-based milk alternatives.

Another plus is it has just five ingredients: filtered water, whole grain oats, cane sugar, salt and natural flavors — and there are no added gums, oils or emulsifiers. Elmhurst offers several varieties in addition to their original flavor including an unsweetened version, chocolate and a barista edition formulated specifically for coffee.

You don't have to be vegan to enjoy popular Planet Oat oat milks. Their well-loved unsweetened original provides plenty of creaminess with only 45 calories, half what's in the original, and no sugar. It also has no artificial flavors, colors or preservatives, according to the brand.

Planet Oat's oat milk is fortified with calcium and vitamin D, providing 25 percent of your recommended daily calcium and 20 percent of your daily D.

"It's possible to meet your calcium needs with a plant-based diet, but it can take extra diligence to do so," says Leanne Ray, RDN, owner and founder of Healthy(ish) Appetite. "Ensuring that your milk alternative is fortified is a great place to start, specifically if you consume it daily."

In addition to the unsweetened original, other flavors include vanilla, dark chocolate and extra creamy.

One of the first brands to introduce oat milk to consumers in the 1990s was Sweden's Oatly. Since then, the brand has been sharing one of the best oat milk blends in the world. As a former barista, I first fell in love with the barista edition, but all of their blends are delicious. They're also vegan, gluten-free and non-GMO.

Oatly uses rapeseed oil, which some shoppers aren't too happy with. "The majority of oat milk brands on the market either have canola or sunflower oil added, which acts as an emulsifier," says Angie Asche, RD, CSSD, a sports dietitian and owner of Eleat Sports Nutrition. These oils are considered safe in small amounts, she says, but could spark inflammation in excess.

Asche recommends Oatly's low-fat option over some of the other brands because it doesn't contain any added oils. No matter the version you pick, this brand has a thick, creamy, flavorful blend.

Califia Farms Oat Milk is a vegan, gluten-free and soy-free dairy alternative with no gums or emulsifiers. While a great source of vitamins and minerals, it is higher in fat and lower in protein compared to other brands.

While it may be on the lower end of the nutrition scale, it's highly recommended by former baristas as a great choice for coffees, offering a creamy texture with a soft oat flavor. Choose from versions including vanilla, protein, unsweetened and more.

We couldn't have a list of the best oat milk brands without including Silk. This is one of the most well-known dairy alternative brands on the market, famous for options including almond, coconut and cashew.

Silk oat milk is free from dairy, gluten, nuts, soy, carrageenan and artificial colors and flavors, and it's rich in vitamins D and B12 and calcium.

If you're new to oat milk, Silk might be a good starter blend. Shoppers say Silk's oat milk tastes closer to regular milk than some of its competitors — and has a similar texture, too. Choose from unsweetened, vanilla, extra creamy and other varities.

Oatsome is a certified organic, non-GMO, vegan oat milk free from artificial flavors, colors and preservatives. While it contains no added sugars, it still has 13 grams of natural sugars in each 8-ounce serving.

While higher in sugar than some of its competitors, Oatsome offers essential nutrients including vitamins B2, B12 and vitamin D. "If you eat a mostly plant-based diet, you might have a harder time getting these nutrients, so it's great to get them in your plant milk," says Sharon Palmer, RDN.

Oatsome is perfect for making frothy lattes and baking because of its creamy texture that holds up well under heat.

To help you feel prepared in the milk aisle, here are some tips for what to look for on labels when you're shopping for the best oat milk for you.

While oat milk has many nutritional benefits, such as complex carbohydrates and some protein, it can be difficult to compete with traditional dairy milk. Cow's milk is high in several micronutrients, including riboflavin, calcium and vitamins A and B12, according to the Better Health Channel.

Unfortunately, oat milk doesn't naturally hold these micronutrients, so they are often added in the manufacturing process. When you are looking for an oat milk, make sure to check that it has some of these fortified nutrients:

• Calcium
• Riboflavin
• Vitamin A
• Potassium
• Vitamin D

Oat milk is naturally high in sugar, but most brands add more to their formulas. Too much sugar is linked to heart disease, blood sugar spikes and cravings. Aim to limit your added sugar to no more than 10 percent of your daily calories, according to the Dietary Guidelines for Americans. That's about 13 teaspoons or 53 grams per day if you're eating 2,000 calories a day.

Gums and emulsifiers are what give oat milk its thick and creamy texture. In oat milk, the most common gums and emulsifiers include gellan gum, guar gum, sunflower oil and carrageenan, all of which are considered natural and safe.

Still, some people experience gastrointestinal symptoms like bloating or gas and others may have allergies to some of these ingredients, according to Food Allergy Research and Education.

If you are sensitive, allergic or intolerant, avoid oat milks with gums and emulsifiers altogether.