Oat milk

90.6% water · 48 kcal

Per 100 g

48.33 kcal Energy

0.8 g Protein

5.1 g Carbs

2.75 g Fat

0 g Fibre

Trace risk GLUTEN Year round

Let’s cook with it → Invent something with it

What it is for

They build structure. Starch granules swell in hot water, burst, and weave a net that traps the liquid — most of what you call body comes from here. Wheat does one extra job on top: gluten.

Where it catches you out

Starch does nothing before 62 °C, and acid cuts the chains during a long boil. Think about your thickener after the heat and before the acid.

The knack

This record is unsweetened, plain and unfortified oat milk. Most cartons on a shelf are fortified with calcium and B12 and some are sweetened; a sweetened one carries two to three times the carbohydrate. The label on the carton is more accurate than this table.

Storage and health

How to keep it, and who it suits.

Keeping it

An unopened carton keeps at room temperature to its date; once opened, 5-7 days refrigerated. Settling is separation rather than spoilage and shakes back in. A sour smell is spoilage, and shaking does not undo it.

Cross-contamination risk

Oats are often processed on the same line as wheat, barley or rye, and that risk travels into the drink; a gluten-free label is required for coeliac use.

Allergen: GLUTEN

Glycaemic index

This ingredient carries carbohydrate but has no glycaemic index we can stand behind. The published measurements scatter so widely from brand to brand that printing one number would invent a precision no source claims. An empty answer beats an invented one.