Is oat milk good for you? Here’s how it compares to regular milk.

The dairy aisle can be intimidating these days: Aside from regular cow’s milk, there are endless dairy-free choices that offer varying benefits and tastes.
The global oat milk industry was valued at more than $1.5 billion last year, according to data from market research firm Future Market Insights. That number is only expected to grow: Researchers forecast spike to $5.6 billion in the next decade.
What makes oat milk so popular? For one, it’s an option for those who are shifting away from consuming dairy, be it for allergies, lactose intolerance or just personal preference. And as the name would suggest, it offers “some of the same benefits from oat milk as you’d get from oats,” registered dietitian Jamie Nadeau tells USA TODAY.
“Some oat milks have a couple of grams of fiber per glass, which is important for gut health, digestion and can even benefit cholesterol levels,” Nadeau says.
Is oat milk really the most healthy milk option? Here’s what nutrition experts say.
If you’re watching your sugar intake, be wary of the added sugar content in oat milk: If you aren’t buying unsweetened oat milk, one serving of certain brands could include upwards of 12 grams of added sugar.
The U.S. Department of Agriculture’s (USDA) Dietary Guidelines for Americans recommends people over the age of 2 limit added sugars to less than 10% of their total calories — so for someone eating 2,000 calories a day, they shouldn’t be consuming more than 50 grams of sugar daily. The American Heart Association’s guidelines are even more restrictive: less than 24 grams of added sugar for women and less than 36 for men.
If sugar isn’t something your doctor has suggested you keep an eye on, Nadeau says oat milk is “a great option if you’re looking for a dairy-free milk alternative.”
What is oat milk, anyway?Everything you need to know about the trendy milk substitute
Both oat milk and cow’s milk are usually good sources of calcium and vitamin D, which are both “beneficial for bone health,” Nadeau says.
But when it comes to oat milk versus regular milk, Nadeau points out that regular cow’s milk is “naturally more nutrient-dense than milk alternatives,” including oat milk.
Especially considering the difference in protein between the two options, it makes sense. “Oats are not a high-protein food,” Nadeau says. So oat milk doesn’t contain as much protein as regular milk ( roughly three vs. eight grams of protein in a cup, respectively, according to the USDA’s food database).
Dubbing a food “healthy” or “unhealthy” requires a lot of context, because the definition of “healthy” depends on each person’s specific needs. If you’re lactose intolerant, or even just enjoy the taste of oat milk, that might be the best option for you. If you’re looking to up your protein, calcium and vitamin D intakes, maybe you opt for cow’s milk in your cereal or coffee.
What is the best milk alternative?Here’s how to pick the healthiest non-dairy option
“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals and so much more,” registered dietitian Miranda Galati previously told USA TODAY. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.” 
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