Looking for the Best Oat Milk to Buy? These Are the Brands Dietitians Love

Baristas love using it as the base for rich lattes just as we love how well it goes with a hearty bowl of cereal. And not to mention, it makes for a mean milk mustache. Oat milk — thanks to its smooth, creamy texture and subtle richness — is making a serious splash.

That's why we've asked the nutrition experts to help us navigate the overwhelming number of available options. Dietitians dish the best oat milk brands to buy according to your health goals.

Read more: How to Find the Best Milk Alternative for Your Nutrition Goals

Oat milk is a great option for those who have sensitivities or allergies to dairy, soy and nuts. But its nutritional content is quite different from other types of milk and depends on the specific ingredients, which vary from one brand to the next. That's why it's important to look for an oat milk with minimal ingredients, which likely means it's less processed than other options.

"The majority of oat milk brands on the market either have canola or sunflower oil added, which acts as an emulsifier," Angie Asche, RD, CSSD, a sports dietitian and owner of Eleat Sports Nutrition, tells LIVESTRONG.com. These oils aren't a concern when consumed in small amounts, she says, but in excess, they can be inflammatory.

She prefers Oatly! Low-Fat Oat Milk over some of the other brands because it doesn't contain any added oils.

Another oat milk with very few ingredients is Thrive Market's Organic Oat Beverage. In fact, there's just two: organic oats and spring water. Whereas many oat milks tend to be thick and creamy, Thrive's is more light and refreshing — perfect if you tend to drink it daily.

In addition to added sugars, oat milk typically has a higher carb content and lower protein content compared to dairy milk and other plant-based milk — so remember to read nutrition labels and portion accordingly.

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Of the popular oat milk brands available, Kristen Arnold, RDN, CSSD, a sports dietitian and cycling coach, prefers Elmhurst Milked Oats Oat Milk. "It has more protein (4 grams per cup) and less sugar (5 grams) compared to other options," she says. Another plus for Elmhurst? 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.

You could also look for Happy Planet Original Oatmilk, which has 3 grams of protein per serving and only 5 grams of naturally occurring sugar.

Of course, for some people, even a low amount of sugar can feel like too much sugar. "Many milk alternatives that are labeled as 'original' are sneakily sweetened and this can be a surprise on that first sip," Leanne Ray, RDN, owner and founder of Leanne Ray Nutrition, says.

So if you notice a carton labeled "original," check out its ingredient list and nutrition facts label to avoid those added sugars. Mild-tasting Dream Oat Beverage Oat Unsweetened is a great option in this case: It has less than 1 gram of sugar per serving.

What's more, Silk Oat Yeah! Oat Milk has zero sugar and reviewers say it's so rich, creamy and smooth you won't even miss the sweet stuff!

One of the benefits of store-bought oat milk versus oat milk you make at home is that many brands are fortified to provide a similar nutrient profile as milk. So you'll often find added calcium, vitamin D and B12 in these oat bevs.

"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. Like Asche, she loves Oatly!, which provides 25 percent of the recommended daily intake of calcium, as well as 20 percent and 50 percent of vitamins D and B12, respectively.

Read more: The Best Dairy-Free, Plant-Based Substitutes for 7 Popular Dairy Products

Planet Oat Extra Creamy oat milk is another fortified brand that's rich in calcium and other good stuff, providing 20 percent of the recommended daily intake of calcium, 10 percent of vitamin D and 40 percent of B12. "It's possible to meet your calcium needs with a plant-based diet, but it can take extra diligence to do so," Ray says. "Ensuring that your milk alternative is fortified is a great place to start, specifically if you consume it daily."

You can also try Oatsome Organic Oat Milk, which is also fortified with 20 percent of the recommended daily intake of calcium, 10 percent of vitamin D and 40 percent of B12.

We know fiber has a variety of benefits — everything from aiding in weight management to keeping your heart and bowels healthy.

Plus, quite simply, fiber fills you up. So if you're trying to get more fiber in your diet, adding oat milk to your day might help you reach your fiber goals. Planet Oat's extra creamy oat milk has 3 grams per cup as does Elmhurst Milked Oats Blueberry Oat Milk.

When it comes right down to it, the nutritional profiles of specific oat milks don't differ all that much. But before buying, you'll still want to check the labels to look for ones that are low in sugar, high in protein and fiber, fortified and made with minimal ingredients.

"Pick up whatever is available and fits within your budget and nutrition needs," Ray says. "Milk alternatives can be a fun way to shake things up in the kitchen and enjoy a variety of flavors and nutrients in your meals and snacks."

Click below to pin and save these dietitian-approved oat milk brands for later!