Calories in a Splash of Oat Milk and Other Plant-Based Options

Understanding Calories in a Splash of Oat Milk

Oat milk has emerged as a popular plant-based milk alternative. But if you're watching your calorie intake, how many calories are in just a splash of oat milk? And how do oat milk nutrition facts compare to other non-dairy milks?

What is Oat Milk?

Oat milk is a vegan beverage made by blending soaked oats and water then straining out the oat pulp. The resulting liquid has a creamy, mildly sweet flavor. Some versions contain added oils, flavors, vitamins, and minerals. It can be used like dairy milk on cereal, in drinks, baking, etc.

Oat Milk Nutrition Facts

The nutrition profile of oat milk can vary by brand and formula. But in general, one 8 oz serving (240ml) provides approximately:

• Calories: 90-140
• Fat: 2.5-5g
• Carbs: 16-19g
• Protein: 3-4g
• Calcium: 350-450mg (when fortified)

Oat milk is higher in carbs and calories versus some milks like almond or skim dairy. But it contains more protein and fiber. Adding flavors, sweeteners, and oils increases the calorie content.

Calories in a Splash of Oat Milk

So how many calories are actually in a "splash" of oat milk? A splash is an unspecific measurement, but generally refers to 1-2 tablespoons or 15-30ml. Based on an average calorie level of 120 per 8 oz serving, a splash would contain:

• 1 tbsp (15ml): ~18 calories
• 2 tbsp (30ml): ~36 calories

However, lighter oat milks with 90 calories per 8 oz would have closer to 13-26 calories per splash. Heavier, creamier versions with 140 calories would have around 21-42 calories.

Comparing Oat Milk Calories to Other Milks

How does oat milk compare calorie-wise to other popular plant-based milk alternatives per 8 oz serving?

• Almond milk: 30-60 calories
• Soy milk: 80-100 calories
• Coconut milk: 45-75 calories
• Rice milk: 120-130 calories
• Whole dairy milk: 150 calories

Oat milk falls in the mid-high range for calorie content among non-dairy milks. Only rice milk typically has more calories. But oat milk has more nutrition than rice or almond milk.

Factors Affecting Oat Milk Calories

What makes some oat milks heavier and higher in calories than others? Key factors include:

• Added oils: Olive, canola, coconut
• Use of whole vs. skimmed oats
• Higher oat content overall
• Added sugars or natural sweeteners
• Added protein
• Use of gums or emulsifiers

Check ingredient lists to see which extras are boosting calories. Opt for unsweetened versions without unnecessary add-ins.

Tips for Consuming Oat Milk with Calories in Mind

If you're watching your calorie intake, keep these tips in mind when using oat milk:

• Compare brands and choose lighter versions
• Stick to unsweetened, plain oat milk
• Measure splashes carefully
• Use skim or low-fat dairy milk in cooking/baking
• Enjoy as a treat, not an everyday staple if weight conscious

Oat milk can be part of a healthy diet. Just be mindful of portion sizes and extra calories from flavors, sugars, etc. Moderation and comparison shopping helps keep calories in check.

Exploring Other Plant-Based Milk Alternatives

Beyond oat milk, there are lots of plant-based milk options on the market today. Which one is best for you depends on your dietary needs, taste preferences, and what you'll use it for.

Nut and Seed Milks

Popular nut and seed milks include:

• Almond milk - Lower in calories and carbs than oat milk. Mildly nutty flavor.
• Cashew milk - Creamy texture. Stronger nutty taste. Similar calories to oat milk.
• Walnut milk - Distinct walnut flavor. Relatively high fat content.
• Pistachio milk - Sweet green color. Unique flavor. High nut content raises calories.
• Sunflower milk - Thin, mild flavor. Lowest calories of seed milks.
• Hemp milk - Earthy taste. High protein and omega oils. Mid-range calories.

Grain and Legume Milks

Non-dairy milks can also be made from grains and legumes like:

• Rice milk - Very light texture. Higher carbs spike calories. Low protein.
• Quinoa milk - Slightly thicker than rice milk. More protein and nutrients.
• Soy milk - Most similar to dairy milk. High protein. Moderate calories.
• Pea milk - Mild flavor. Low calories, but less protein than soy.

Alternative Plant Milks

Some unique plant milk choices to consider include:

• Coconut milk - Very high fat content. Distinct coconut flavor.
• Flax milk - Made from flaxseed. Low calories but very thin.
• Potato milk - Neutral, creamy flavor. Contains potato starch.
• Banana milk - Sweet and fruity. Higher in carbs and calories.

Choosing the Best Milk For You

When selecting a plant-based milk, consider your calorie needs along with factors like:

• Taste preferences
• Allergies or dietary restrictions
• Nutritional priorities - protein, carbs, vitamins
• Intended uses - drinking, baking, etc.
• Texture, consistency, and mouthfeel

Experiment with different milks to see which provides the ideal nutrition, flavor, and performance for your needs.

Making Your Own Oat Milk at Home

Want to control the calories and ingredients by making your own oat milk at home? It's relatively easy and affordable to DIY.

Basic Homemade Oat Milk

To make basic oat milk, simply blend and strain:

1. Soak 1 cup oats in water for 30 minutes to overnight
2. Drain and rinse oats
3. Blend oats with 3-4 cups fresh water
4. Strain mixture through a nut milk bag, cheesecloth, or fine mesh strainer
5. Refrigerate and enjoy within 3-5 days

The longer oats soak, the creamier your milk will be. Add a date, vanilla, pinch of salt, etc. to enhance flavor.

Lighter Low-Calorie Oat Milk

To lighten your homemade oat milk:

• Use skim or low fat oats
• Reduce soaked oats to 1/2 cup
• Omit added sugars, oils, etc.
• Use extra water to dilute

This produces an oat milk with around 60-80 calories per cup depending on oat type - even lighter than commercial versions.

Rich and Creamy Oat Milk

For thicker, richer oat milk:

• Use full fat oats
• Soak 1 cup oats minimum
• Blend with less water for concentrated flavor
• Add a tablespoon of oil - avocado, coconut, etc.

Expect calories around 130-160 per cup using this method - similar to store-bought.

Homemade allows you to control the calorie content and ingredients. Add-ins like sugar, salt, vanilla, oils, etc. can enrich the flavor and texture.

Oat Milk Can Fit Into a Balanced Diet

With its smooth, creamy texture and mild oat flavor, it's easy to see why oat milk has become a popular plant-based milk option. While higher in calories than some milks, a splash or judicious pour in coffee, cereal, or smoothies can fit into most diets. Just be mindful of portion sizes, and enjoy oat milk's versatility and nutritional benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.