Is Oat Milk Good for You? Nutritionists Explain the Pros and Cons of the Trendy Milk Alternative

Americans are turning to brands like Oatly and Minor Figures as the better-for-you milk alternative to dairy, but is oat milk good for you? The rise of this plant-based milk isn’t a fluke. It emerged during a perfect storm of game-changing factors: Consumers embracing more vegan foods, choosing products they believe are better for the environment, and businesses offering inclusive options to address food allergies and dietary intolerances.

Meet the experts: Samantha Cassetty, M.S., R.D., nutrition and wellness expert, founder of Sam’s Plate, and co-author of Sugar Shock; Nichole Dandrea-Russert, M.S., R.D.N., at purelyplanted.com; and Marisa Moore, M.B.A., R.D.N., L.D., registered dietitian nutritionist and cookbook author

Looking at Instacart data collected from 2018 to 2023, the share of plant-based milk sales for oat milk spiked from 0% to 30%. During that same period, the share of almond milk steadily declined. According to Mordor Intelligence, the U.S. oat milk market size is estimated at $0.78 billion in 2024, and is expected to reach $1.37 billion by 2029, growing at a compound annual growth rate (CAGR) of 12.02% during the forecast period (2024-2029).

Often touted as a more sustainable option, oat milk gained a legion of converts concerned about almond milk’s large water footprint. Around the same time, ultra-creamy “barista-style” oat milk became all the rage at trendy coffee houses. Images of oat milk lattes topped with luscious billows of foam were all over social media, leaving other alt milks in the flat white dust. It’s praised for its cow milk–like taste and consistency and is a savior to those who can’t have dairy, soy, or nuts. But does oat milk deserve its health halo?

Oat milk is made by blending oats with water and then straining out the solids. “Yes, some of the beneficial compounds in oats get passed through to the milk,” says Samantha Cassetty, M.S., R.D., nutrition and wellness expert, founder of Sam’s Plate. However, it’s important to note that packaged versions will add extra ingredients for texture and consistency.

Oat milk can be a good choice for those with nut or soy allergies and can be a healthy part of the diet, according to Marisa Moore, M.B.A., R.D.N., L.D., registered dietitian nutritionist and cookbook author. Though she acknowledges, “Any added ingredients and the type of processing and filtering used in your particular oat milk will determine how healthy it is.”

Immune-boosting

One of the beneficial compounds in oats that you can find in oat milk is beta glucan–a type of immune system-supporting soluble fiber, according to Cassetty.

Anti-inflammatory

“Oats also contain a unique alkaloid compound that’s part of the plant’s defense system.” This substance has antioxidant and anti-inflammatory properties, so it may help protect you from various health issues, Cassetty explains. Older research suggests drinking oat milk may help lower cholesterol levels.

Contains fiber

Another advantage of oat milk? “It’s richer in fiber than dairy milk, which may help you achieve the recommended daily fiber target of 25 to 38 grams,” cites Cassetty. “Just 5% of Americans meet this recommendation, so every bit of fiber helps.” She reminds us that adequate fiber intake is associated with numerous benefits including, improving constipation, lowering cholesterol, and helping manage blood sugars. (Though, it’s important to note that oat milk contains more carbohydrates than regular, which may affect blood sugars.)

Great alternative for those with nut allergies

Nichole Dandrea-Russert, M.S., R.D.N., agrees that there are some nutritional perks that come with this plant-based beverage. “Several types of oat milk contain up to 2 grams of fiber and 3 grams of protein per cup.” She adds that oat milk offers a safe alternative for those who are allergic to nuts, dairy, or soy.