17 facts
about Oatly and nutrition
The content of this article is intended for audiences in the US; different regulatory rules may apply to other countries. The content is subject to change, and for the latest information or any questions, reach out to info.us@oatly.com.
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Interested in the nutrition of oatmilk? You’ve come to the right place. At Oatly, we’ve been researching oats, oatmilk and its nutritional benefits for over 30 years. You could say we’re experts.
Unlike us, you probably don’t want to spend every hour of your day thinking (and dreaming) about oatmilk, so we sat down with Professor Caroline Orfila Jenkins (VP of Science and Technology) and our in-house nutrition and dietetic experts, to create this little page. Everything is backed up by research studies and independent data sources — all of which are listed at the bottom — and you can read through them if they spark your curiosity. We hope they do. But most of all, we hope this page helps you to feel as good about Oatly as we do.
Just remember: eating healthily and sustainably can be achieved in many different ways — it’s up to you to choose what’s best for you, your family and the planet.
Eat — and drink — what you believe in.
Here you’ll find everything you need to know about our most famous oatmilks, from Barista Edition to anything that comes in a blue or white carton (e.g., Original, Full Fat, Low Fat and Unsweetened). These fortified, unflavored oatmilks are Oatly’s everyday heroes.
Whatever your reason for picking up Oatly — whether you prefer the taste, dairy tends to disagree with you or you’re trying to cut back on it for the sake of the planet (go you!) — Oatly offers products that are delicious (okay, okay, that’s not scientifically proven), have generally lower emissions than cow’s milk and are a nutritious choice too.
Oatly’s fortified, unflavored oatmilks benefit from the inherent goodness of oats as well as a handful of other vitamins and minerals we add in for good measure. On top of that, they:
- are a rich source of calcium, which is needed for the maintenance of normal teeth and bones, normal energy-yielding metabolism and the normal functioning of the muscle, nervous and digestive systems;
- are a rich source of riboflavin (B2), which contributes to normal energy-yielding metabolism and functioning of the nervous system, red blood cells, skin and normal vision — and helps to reduce tiredness;
- are a source of vitamin B12, which contributes to normal red blood cells and nervous and immune system function, and helps to reduce tiredness;
- are a good source of vitamin D, which contributes to normal calcium absorption and the maintenance of normal bones, teeth and muscles, and contributes to the normal functioning of the immune system;
- are low in saturated fats *contain 1 g–9 g total fat per 8 fl. oz. (and we all know we can use fewer saturated fats in our life, right?);
- have naturally occurring fiber, which is important because many of us don’t get enough fiber-containing foods;
- are low in sodium;
- are free from dairy (cow’s milk protein and lactose) and soy;
- are never made from concentrate or syrup; and
- contain no physically added sugars. *go to fact #10 for more about added sugar definitions in the US
Our oatmilks also have a generally lower climate impact than comparable 
cow’s milk does. So hopefully you’re feeling pretty good about that carton of Oatly in yourfridge right now!
1.
The Power of Oats.
Oats are the main raw ingredient in our products, and we retain much of the goodness from oats in our oatmilks.
Oats are often referred to as a “super food” 
because they contain a good balance of the macro- and micronutrients we need and have naturally occurring, good unsaturated fats. They are also fibrous.
2.
Oatly drinks are dairy free.
All our products are 100% dairy free (and therefore, obviously lactose free too!). That’s not a small thing. There are literally billions of lactose intolerant people in the world, and thanks to Oatly, they have a delicious alternative.
This illustration makes total sense, at least if you ignore NUQ.
3.
The different benefits of Oatly and cow’s milk.
This topic comes up a lot, so let’s take a look.
Oatmilk has a different nutritional profile from cow’s milk because one comes out of a cow and one comes from oats that come out of the ground. Both have nutritional benefits. By way of example, let’s put Oatly Original next to your typical 2% cow’s milk.
Oatly Original Oatmilk
has about the same level of:
- Calories
- Total fat
- Calcium
- Riboflavin
- Sodium
- Vitamin D
… and less:
- Saturated fat
- Protein
- Sugar (natural sugar)
- Vitamin A
- Vitamin B12*
- Cholesterol (In fact, all milk alternatives made from plants are cholesterol free because there’s no cholesterol in plants.)
*Most of the time, it really depends on the cow and how the milk is processed.
If you’re the kind of person who likes tables, below is a breakdown of exactly how Oatly Original stacks up with the average 2% cow’s milk.
| Values per 8 fl. oz. (240 mL) | 2% Cow’s milk* | Oatly Original (Chilled, 64 oz.) |
|---|---|---|
| Energy (kcal) | 122 | 120 |
| Total Fat (g) | 4 | 5 |
| Saturated fat (g) | 2.7 | 0.5 |
| Unsaturated fat (g) | 1.1 | 4.5 |
| Cholesterol (mg) | 19.6 | 0 |
| Sodium (mg) | 95.6 | 100 |
| Total Carbohydrate (g) | 12 | 16 |
| Dietary Fiber (g) | 0 | 2 |
| Soluble Fiber (g) | 0 | 1 |
| Total Sugars (g) | 12 | 7 (includes 7g Added Sugars) |
| Protein (g) | 8.2 | 3 |
| Vitamin D (mcg) | 2.8 | 3.6 |
| Calcium (mg) | 309 | 350 |
| Vitamin A (mcg) | 203 | 160 |
| Riboflavin (mg) | 0.3 | 0.6 |
| Vitamin B12 (mcg) | 1.4 | 1.2 |
*Data obtained from USDA FoodData Central for Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D
And if you want the quick version of how we stack up against other plant-based options out there, here it is: Generally speaking, oatmilk tends to contain more fiber, soy milk contains more protein and coconut contains the highest level of saturated fat. Basically, it’s up to you what nutritional benefits you’re looking for, and which taste you prefer. Oat is a perfectly good choice.
4.
Fortified oatmilks are a perfectly nutritious choice.
Yep. Fortified plant-based milks such as Oatly are a nutritious choice and are included in government dietary guidelines around the world.
*If you are less than 12 months old, specific dietary guidance apply to you (well done for learning how to read though!). Any questions, always speak to a health care professional.
5.
We intentionally fortify our products. Here’s what that means.
“Fortifying” is just a fancy word for adding vitamins and minerals to food or drinks during production. When doing so, we need to list them as ingredients. There are many different foods that are fortified, and it’s recommended by the World Health Organization as a safe and effective way to improve public health and reduce nutritional deficiencies.
It means that, as well as all the goodness you’re getting from our oats, we add in some extra essentials too — such as calcium, riboflavin and vitamins B12, A and D.
6.
The protein story.
Oats have naturally-occurring protein that is easy to digest — win!
However, oatmilk contains less protein overall than you’ll find in cow’s milk. But is protein in your milk something we even need to be thinking about? Maybe not. According to dietary studies, you are likely to be getting more protein than you need. Indeed, getting your day’s worth of proteins, including all essential amino acids, is not a problem, as long as you eat a balanced, varied diet and fulfill your energy needs. So a little less protein poured on your breakfast or mixed into your afternoon coffee is unlikely to make much difference.
7.
Oatmilk contains unsaturated fats — the good fat.
We need fat in our diet for energy and to help us absorb fat-soluble vitamins, such as vitamin D. Fats are also a source of essential fatty acids, which the body cannot make itself and are important for immune health, among other functions.
There are basically two types of fat: the saturated and the unsaturated kinds. Unsaturated fats are often referred to as “good fats” and can be found in vegetable oils, nuts, seeds and… Oatly oatmilks! In contrast, saturated fats (which can be found in fatty meat, full-fat dairy foods, butter, ghee, lard and coconut oil) should be eaten in moderation and replaced with unsaturated fats whenever possible.
Replacing saturated fats with the unsaturated kind = win!
8.
Rapeseed* oil is one of the best oils available.
The fats in cow’s milk make it taste creamy and help it to froth well when steamed prior to being poured on your coffee. Oats, on the other hand, are naturally low in fat. That’s why we add rapeseed oil to many of our oatmilks for extra nutritional value and to recreate the creamy texture of dairy. In the US, our fortified oatmilks (except Low Fat) contain half a tablespoon of rapeseed oil at most per 8 oz. serving.
Is rapeseed oil good for you? Yep. It’s one of the best oils available and has been consumed by Europeans for decades. The rapeseed oil in our drinks has an excellent fat composition.
But don’t just take our word for it. Rapeseed oil, instead of hard fats, is encouraged in global dietary recommendations, including the Dietary Guidelines for Americans, the UK’s Eatwell Guide, the Swedish Food Circle and the World Health Organization.
*Also known as canola oil.
The Seeds of Love is not only a 1989 smash hit album by Tears for Fears. It’s also the name of this illustration.
9.
Oatly oatmilks contain carbohydrates for energy.
Oats have a great combination of starchy carbohydrates, protein and fat — and, therefore, so does oatmilk. Carbohydrates are important — they’re an essential source of energy, and dietary guidelines recommend that at least 45% of our daily energy come from them.
A large glass of oatmilk or a splash in your coffee is the equivalent of just about 6% or 0.4%, respectively, of daily recommendations (except for Unsweetened, which contains only 2%).
10.
We don’t physically add sugar.
The sugar referenced on the back of our packs is naturally derived from the starch found in our oats. It gets broken down into sugars during the making of our drinks, similar to how the human body converts starch to sugar during digestion.
There are different regulations in different regions of the world around how you declare sugars on food packaging. In the US, FDA guidance on sugar labeling requires that any sugar created during a product’s production process should be categorized as “added,” which is why these sugars are listed as “added sugar” on Oatly’s nutrition labels in the US. We know — it doesn’t make sense to us either!
The sugar you’ll find in our oatmilks works out to about a teaspoon (3.5 g) per 100 ml, which is actually a little less than levels found in cow’s milk.
If you prefer a milder, less sweet flavor, you can always opt for our Unsweetened option, available in the US, where we don’t break down the sugars in our oats quite as much and instead leave it to your body to do that for you.
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If you’re the type of person who likes to break down the sugar in oats yourself, our Unsweetened option is the perfect choice.
11.
The glycemic load from Oatly is low.
Blood sugar levels vary throughout the day and also after you eat or drink — it’s a normal part of human physiology.
The glycemic load (GL), which, importantly, looks at both sugar and the effect of serving sizes on blood glucose response, shows that a large glass of Oatly Barista Edition (240 ml) or a dash in your coffee (100 ml) is considered in the “low” category for GL. Equivalent cow’s milk (full fat/whole) is also in the low category.
As you’d expect, the blood glucose response to cow’s milk and oatmilk isn’t perfectly identical, and that’s because the carbohydrates you’ll find are slightly different (lactose in cow’s milk vs. maltose and starchy carbohydrates in oatmilk). Despite these differences, both drinks sit in the same low category, so it’s unlikely to be something you’ll ever need to think about over your next cappuccino.
For context, a typical 250 ml soda (just slightly more than Oatly’s serving size of 240 ml) has a GL of nearly double (in the medium category) that of oatmilk, and a 500 ml bottle of soda has a calculated GL value in the high category.
A typical fizzy drink has a GL of nearly double that of oatmilk.
12.
Yes, oatmilk is processed, and that’s a good thing.
To turn oats into oatmilk, we put them through a production process, because you can’t technically squeeze an oat in your hand and produce milk. Believe us, we tried.
Being “processed” doesn’t mean a food or drink is unhealthy — the term simply refers to how it has been made, such as canning, chopping, freezing, juicing, fortifying, pasteurizing or drying. And guess what? Many of the processes we use, such as heat treatment and homogenization, are similar to those used for cow’s milk. We just leave the cow out of it.
Food processing has been adopted by humans for centuries to reduce nutrient loss, curb food waste and give people access to safe, nutritious and more affordable food. Pretty neat.
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You can’t technically squeeze an oat in your hand
and produce milk. Believe us, we tried.
13.
Ultra-processed foods (UPFs) explainer.
“Ultra-processed” is a catch-all term that has been oversimplified in the media to mean "bad and unhealthy” by default. Sure, many UPFs are high in saturated fat, sugar and salt and should be eaten in moderation for those reasons, but there are also many that are not.
Some modern food scoring apps and food writers would automatically classify plant-based milks as “ultra processed” for simply having vitamins and minerals added in as ingredients! Yet, a fortified plant-based milk is a better option than an unfortified one, and is therefore recommended in dietary guidelines around the world.
Confusing, huh? That’s why we — and many others in the world of food and science — think we need to stick with dietary guidance based on nutrition quality, rather than how a product is made.
That being said, if it’s important to you to have a little less going on, you can always opt for Oatly’s Super Basic in the US (an unfortified oatmilk made with only four total ingredients). Or make your own oatmilk at home (you’ll probably only try doing that once). Just remember that you won’t be benefiting from the vitamins and minerals we add to our fortified oatmilks, so make sure you’re getting those essential goodies from somewhere else.
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We add more zing to the already powerful oat
14.
About additives.
We always try to keep the number of ingredients in our products to a minimum without compromising on taste, nutrition or performance (no one likes their milk splitting in their coffee). That’s why we have a dedicated Innovation, Science and Technology team that regularly reviews and improves our recipes.
In Oatly Barista Edition, for example, you’ll simply find water, oats, a little rapeseed oil, very small amounts of salt, vitamins and minerals, and an acidity regulator called dipotassium phosphate. Dipotassium phosphate is a safe and approved additive that balances the pH level of coffee (which is quite acidic) and prevents our oatmilk from curdling when added to it. We don’t use emulsifiers, stabilizers or colors.
Again, our Oatly Super Basic Oatmilk, available in the US, has even fewer ingredients and no fortification (if that’s important to you).
15.
Yes, Oatly is mainly water, just like most other drinks.
Hydration is important to humans. And, just like cow’s milk, other plant-based drinks and most other drinks, around 90% of Oatly oat drinks are made up of water. The remainder is oats, a sprinkling of vitamins and minerals and other important ingredients such as rapeseed oil needed for taste, nutrition and consistency. Getting the ratio of water to oats and other ingredients right is what makes our drinks taste so amazing. If they were 60% oats, you would probably need a fork to drink them.
16.
Oatly oatmilks in the US are certified glyphosate residue-free.
With oats being our main ingredient, we’re extremely picky about the raw oats we use in our products. We don’t grow our own and, of course, we leave this to the experts: farmers! Some farmers use glyphosate as an herbicide to control broadleaf weeds and grasses, and while the US Environmental Protection Agency has found that there are no risks of concern to human health when glyphosate is used in accordance with its current label, we decided to take an extra measure.
Our US products are certified glyphosate residue-free by The Detox Project. As part of this certification, we submit our finished US oatmilks to a qualified independent lab on a random, quarterly basis to have them tested for glyphosate residue. As such, we’re able to ensure that our oatmilk is always fully compliant with the specifications for glyphosate residue-free products.
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We’re extremely picky, but this particular oat made the grade
since it’s totally glyphosate residue free.
17.
Oatly oatmilks have a generally lower climate impact than does comparable cow’s milk*.
Whether it’s the amount of water used or carbon dioxide emissions produced, making our products generally costs the planet less relative to comparable cow’s milk. In fact, according to a recent study, Oatly Original sold in the US has a 49% lower climate impact than does comparable cow’s milk. That means every liter of cow’s milk swapped for Oatly reduces the climate impact on people and planet — and that’s something we’re really proud of.
Thanks for making it all the way to the end. Unfortunately, you don’t get a prize for getting here, but you do now know a lot more about Oatly and our oatmilks. If you want to learn even more about our products or their nutritional value, you’re very welcome to visit oatly.com or get in touch with our nutrition team via info.us@oatly.com. They love nerdy questions.
And in case you just skipped to the end, here’s the copy-and-paste version:
As well as being dairy and soy free, Oatly’s fortified, unflavored oatmilks benefit from the inherent goodness of oats and contain vitamins and minerals including calcium, riboflavin and vitamins B12, A and D. They’re low in sodium and saturated fats — and best of all, they have a generally lower climate impact than does comparable cow’s milk.
Yo, fact checker! Here is a fancy table with information about the nutritional content of our fortified range.
*Psst…The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet; 2,000 calories a day is used for general nutrition advice.