Plant-Based Milk Nutrition. What’s Actually in Your Oat Milk?
The short answer.
Plant-based milk nutrition varies by recipe. Compare protein, sugars and saturated fat per 100ml, then check for added calcium, vitamin D, vitamin B12 and iodine. MYOM Original contains 34 kcal and 1.9g of sugars per 100ml when prepared as directed. Original and Barista both contain added calcium, D3, B12 and iodine, but neither provides as much protein as the semi-skimmed milk shown below.
What your everyday milk contributes
If you drink milky coffee or tea every day, the drink you pour contributes to your overall diet. The amount matters: a splash in tea and the milk in a large latte provide different quantities of nutrients.
Cow’s milk contributes calcium and iodine to the UK diet. If you replace it with an unfortified plant drink, consider where those nutrients will come from instead. Fortification can help, but the amounts differ between products.
Oat milk nutrition is worth checking alongside taste and how well the drink works in coffee. The comparison below shows MYOM Original, MYOM Barista and a typical semi-skimmed milk on the same basis.
Oat milk vs cow’s milk nutrition per 100ml
The MYOM figures below are for the drink prepared according to the pack instructions. The dairy figures are typical values; actual products and seasonal iodine levels vary.
| Per 100ml | MYOM Original | MYOM Barista | Semi-skimmed milk |
|---|---|---|---|
| Energy | 34 kcal | 49 kcal | 47 kcal |
| Fat | 1.4g | 1.9g | 1.8g |
| of which saturates | 0.2g | 0.2g | 1.1g |
| Carbohydrate | 4.7g | 6.6g | 4.8g |
| of which sugars | 1.9g | 2.7g | 4.8g |
| Protein | 0.4g | 1.2g | 3.6g |
| Calcium | 130mg | 130mg | 124mg |
| Vitamin D | 0.75µg | 0.75µg | Trace |
| Vitamin B12 | 0.90µg | 0.90µg | 0.4µg |
| Iodine | 30µg | 30µg | 27µg |
MYOM figures from pack. Semi-skimmed figures from Dairy UK, The Nutritional Composition of Dairy Products.
The table gives the amounts directly: 34 kcal for MYOM Original, 49 kcal for Barista and 47 kcal for the semi-skimmed benchmark. Both MYOM drinks contain 130mg of calcium and 30µg of iodine per 100ml. Check the nutrients that matter to your diet rather than treating one figure as a measure of the whole drink.
Protein is a clear difference. The table shows 0.4g per 100ml for MYOM Original, 1.2g for Barista and 3.6g for semi-skimmed. Barista contains fava bean protein to help it foam, but it is not a like-for-like protein replacement for dairy. Consider the protein in the rest of your meal.
What to Look For on a Plant-Based Milk Label.
Oat milk calories per 100ml
Calories depend on the whole recipe, including carbohydrates, oil and protein. MYOM Original provides 34 kcal per 100ml of prepared drink; Barista provides 49 kcal. Barista’s formulation includes more rapeseed oil and added fava bean protein for body and foam. Compare the same volume, then consider your usual serving.
Sugars and no added sugar oat milk
Read the sugars line and the ingredients list together. Oat processing can break starch down into sugars, so “no added sugar” does not mean sugar-free. MYOM’s labels state no added sugar and that the drinks contain naturally occurring sugars: 1.9g per 100ml for Original and 2.7g for Barista. Original is low in sugar; Barista is above the 2.5g per 100ml limit for that claim on drinks.
Fat and saturated fat.
Total fat and saturated fat are different figures. MYOM Original contains 1.4g of fat per 100ml and Barista contains 1.9g. Both list 0.2g of saturated fat, compared with 1.1g in the semi-skimmed benchmark. Read both lines rather than assuming every oat drink has the same fat profile.
Oat milk calcium and vitamin D
Fortification accounts for much of the calcium in many oat drinks; unfortified versions can contain small amounts. MYOM Original and Barista each provide 130mg of calcium per 100ml, around 16% of the adult reference intake. Calcium is needed for the maintenance of normal bones. Each also provides 0.75µg of vitamin D3, or 15% of the reference intake, from a vegan lichen source. Vitamin D contributes to the maintenance of normal bones.
Iodine in plant milk
Check iodine separately from calcium: a drink can contain added calcium without added iodine. In a study published in 2017, 44 of 47 UK milk-alternative drinks were unfortified with iodine. Their median iodine concentration was about 2% of that measured in the study’s conventional winter cow’s milk (Bath et al., British Journal of Nutrition, 2017). This describes the products sampled then, not every drink sold today.
A later analysis of UK dietary survey data found lower iodine intake and lower median urinary iodine concentration among exclusive milk-alternative consumers than exclusive cow’s milk consumers (Dineva et al., British Journal of Nutrition, 2020). The urinary measure was below the WHO adequacy threshold for the group. This observational result does not diagnose an individual or prove that a particular drink caused a deficiency.
MYOM Original and Barista each provide 30µg of iodine per 100ml when prepared as directed, or 20% of the adult reference intake. Iodine contributes to the normal production of thyroid hormones and normal thyroid function.
Oat milk vitamin B12
For a vegan diet, use reliable sources of vitamin B12, such as fortified foods or supplements. MYOM Original and Barista each provide 0.90µg per 100ml, or 36% of the adult reference intake. Vitamin B12 contributes to normal red blood cell formation. The amount you get depends on how much prepared drink you consume.
Oat milk protein
How much protein is in oat milk? The label is the useful guide: MYOM Original contains 0.4g per 100ml and Barista contains 1.2g. Many soya drinks provide more protein than oat drinks. A “barista” label describes intended use in coffee; it does not guarantee a particular protein content.
For soya, pea, almond, coconut and rice drinks set against cow’s milk, see nutrients compared by type.
MYOM Original or MYOM Barista?
Both MYOM recipes contain added calcium, D3, B12 and iodine, and their labels state no added sugar. The drinks contain naturally occurring sugars. Choose between them according to what you want to make and the nutrition figures that suit your diet.
MYOM Original suits tea, cereal, smoothies and baking. With 1.9g of sugars and 1.4g of fat per 100ml when prepared as directed, it is low in sugar and low in fat. Original holds a Great Taste 2-Star award.
MYOM Barista is formulated for coffee, with fava bean protein and rapeseed oil for body and foam. Vegan Food & Living named MYOM Barista Oat Milk Premix its Editor’s Choice in the Best New Launch category in 2026. Both recipes carry Vegan Choice Award approval for 2026.
Compare MYOM Original and Barista side by side to choose for your usual drinks, or read what makes the best oat milk for coffee. For the wider comparison, see what makes oat milk the best plant-based milk.
Is Oat Milk Healthy?
Oat milk can fit into a varied, balanced diet and a healthy lifestyle. When choosing fortified oat milk in the UK, check the amounts of calcium, vitamin D, B12 and iodine individually. For low sugar oat milk in the UK, compare total sugars per 100ml as well as any “no added sugar” statement. MYOM provides these added nutrients, but the rest of your diet still matters, particularly for protein.
What the premix format changes
Ingredients have different jobs. Oils add texture, while some drinks use stabilisers or acidity regulators to help them perform during storage or in coffee. An ingredient’s presence or absence alone does not tell you whether the finished drink is a better nutritional choice.
MYOM’s ingredient lists include water, but you add most of the water at home. Neither recipe lists dipotassium phosphate, gums or emulsifiers. The premix format reduces the water weight transported before preparation; that alone does not establish the drink’s whole environmental footprint. Read Oat Milk Without Dipotassium Phosphate and Beyond the Carton: Powder vs Premix Oat Milk for more on the format.
Try MYOM with a Starter Bundle
A Starter Bundle includes four pouches, each making one litre when prepared as directed, and a reusable glass bottle. Choose Original for everyday pouring or Barista for foaming in coffee.
- MYOM Barista Starter Bundle. £14.99. For flat whites, lattes and cold foam.
- MYOM Original Starter Bundle. £14.99. For tea, cereal and everyday pouring.
- Free UK delivery on Starter Bundles. Check the product page for current dispatch times and delivery terms.
Shop the Starter Bundles: myom.shop/collections/oat-milk
Not sure which? See Original and Barista side by side.
Frequently asked questions
Is oat milk healthier than cow’s milk?
Is oat milk healthier than cow’s milk?
There is no single answer for everyone. Compare protein, sugar, saturated fat and fortification. Per 100ml, prepared MYOM Original contains 34 kcal, 1.9g of sugars and 0.2g of saturated fat; the semi-skimmed benchmark contains 47 kcal, 4.8g and 1.1g respectively. Semi-skimmed supplies 3.6g of protein, compared with Original’s 0.4g.
Does oat milk have sugar in it?
Does oat milk have sugar in it?
Yes. Oat drinks can contain sugars even when none is added as an ingredient. Processing can break oat starch down into sugars. MYOM’s labels state no added sugar. The drinks contain naturally occurring sugars: 1.9g per 100ml for Original and 2.7g for Barista when prepared as directed.
How many calories are in oat milk?
How many calories are in oat milk?
It varies by recipe. MYOM Original provides 34 kcal per 100ml and MYOM Barista provides 49 kcal when prepared as directed. Compare the same volume and follow the pack’s dilution instructions.
Does oat milk contain calcium?
Does oat milk contain calcium?
The amount varies, and much of the calcium in many oat drinks comes from fortification. MYOM Original and Barista each provide 130mg per 100ml of prepared drink. The semi-skimmed benchmark provides 124mg. Check the label rather than assuming an unfortified oat drink supplies a similar amount.
Does plant-based milk have iodine?
Does plant-based milk have iodine?
Some do, especially when fortified with iodine. Check iodine separately on the label: added calcium does not imply added iodine. MYOM Original and Barista each provide 30µg per 100ml when prepared as directed, or 20% of the adult reference intake.
Is oat milk a good source of protein?
Is oat milk a good source of protein?
Oat drinks often provide less protein than dairy or soya drinks, but recipes vary. MYOM Original contains 0.4g per 100ml and Barista contains 1.2g when prepared as directed. The semi-skimmed benchmark contains 3.6g. Barista’s added fava bean protein helps it foam in coffee.
Does MYOM contain vitamin B12?
Does MYOM contain vitamin B12?
Yes. MYOM Original and Barista each provide 0.90µg of vitamin B12 per 100ml when prepared as directed, or 36% of the adult reference intake. This contributes to B12 intake; the amount you get depends on your serving.
What is the nutritional difference between MYOM Original and MYOM Barista?
What is the nutritional difference between MYOM Original and MYOM Barista?
Per 100ml of prepared drink, Original provides 34 kcal, 1.4g of fat and 0.4g of protein; Barista provides 49 kcal, 1.9g and 1.2g respectively. Both provide the same listed amounts of calcium, vitamin D3, B12 and iodine. Compare them side by side.
Is MYOM vegan?
Is MYOM vegan?
Yes. MYOM Original and Barista use plant-based ingredients, including vitamin D3 from a vegan lichen source. Both carry Vegan Choice Award approval for 2026. For allergies, check the ingredients and allergen information on the pack separately.
Keep reading
- MYOM Original vs Barista Oat Milk. Which should you buy?
- The Best Oat Milk for Coffee. What actually matters in the cup.
- Oat Milk Without Dipotassium Phosphate. The clean-label alternative.
- Beyond the Carton: Powder vs Premix Oat Milk
- Your Coffee Is Fresh. Why Isn’t Your Oat Milk?
- MYOM Earns Vegan Choice Award Approval for 2026
Sources
- Dairy UK. The Nutritional Composition of Dairy Products: Milk.
- Bath SC, Hill S, Infante HG, Elghul S, Nezianya CJ, Rayman MP. Iodine concentration of milk-alternative drinks available in the UK in comparison with cows’ milk. British Journal of Nutrition, 2017.
- Dineva M, Rayman MP, Bath SC. Iodine status of consumers of milk-alternative drinks v. cows’ milk: data from the UK National Diet and Nutrition Survey. British Journal of Nutrition, 2020.
This article is for general information and is not medical or dietary advice. If you have specific dietary needs, speak to your GP or a registered dietitian. Figures correct at September 2026.
