Nowadays, it seems like non-dairy milk is being made from almost anything. One of the newer kinds of milk to gain popularity is oat milk. Oat milk is made from steel-cut oats or whole groats that are soaked in water, blended, and then strained. It is a good option for someone with dietary restrictions because it is naturally free of dairy, lactose, soy, and nuts. Although oat milk is approved for many restrictive diets, does that mean it is also Whole30 compliant?
Oat milk is not considered Whole30 compliant and should not be consumed while following this diet. It is not approved because grains are not allowed on the Whole30 diet and, yes – oats are grains. The best Whole30 approved alternatives to oat milk include MALK Unsweetened Almond Milk, Elmhurst Unsweetened Cashew Milk, and Native Forest Coconut Milk.
Throughout this article, we will go over the nutritional information for oat milk, its Whole30 alternatives, and much more. Let’s get started!
Contents
What Is The Whole30 Diet?
Whole30 is a 30-day exclusion nutrition plan designed to reset daily eating habits and identify any food intolerances by excluding certain foods. The Whole30 program is not considered a “diet”, instead, it is a program that is centered around real, whole foods. Followers of the Whole30 program are told to eliminate all added sugars, alcohol, grains, dairy, legumes, and some specific food additives for 30 days. Instead, the program boosts simple, whole foods such as proteins, fruits, vegetables, and nuts.
Is Oat Milk Healthy?
Oat milk is a fantastic substitute for those who are dairy-free, nut-free, or vegan. It is low in fat and contains fiber. It is also usually fortified with vitamins and minerals to compensate for the nutrients that are lost during its production. When the milk is strained from the oats, the leftover oat pulp contains the bulk of fiber and protein. The liquid that remains ends up lacking much of those nutrients. So, it is common for most brands to fortify their oat milk. They are typically fortified with vitamin D, vitamin A, riboflavin, calcium, and vitamin B12.
The addition of calcium and vitamin D makes them just as beneficial for bone health as regular cow’s milk. It is also a great source of B vitamins, which are essential for energy metabolism.
One of the downsides of oat milk is that it is higher in calories and carbohydrates than other milk alternatives in its class. For instance, one cup of oat milk contains about 120 calories and 15-20 grams of carbohydrates. Whereas, one cup of unsweetened almond milk contains only 30 calories and less than 1 gram of carbs. Those calories and carbohydrates in oat milk can add up quickly, so it is important to always be aware of the proper serving sizes.
Oat Milk Nutritional Information
Oatly Orginal Oatmilk
Ingredients:
- Oatmilk (Water, Oats)
- Contains 2% Or Less Of: Low Erucic Acid Rapeseed Oil, Dipotassium Phosphate, Calcium Carbonate, Tricalcium Phosphate, Sea Salt, Dicalcium Phosphate, Riboflavin, Vitamin A, Vitamin D2, Vitamin B12.
Nutrition Facts (per 1 cup):
- Calories: 120
- Total Fat: 5g
- Saturated Fat: 0.5g
- Cholesterol: 0mg
- Sodium: 100mg
- Total Carbohydrates: 16g
- Fiber: 2g
- Total Sugars: 7g
- Protein: 3g
Planet Oat Oat Milk
Ingredients:
- Oat milk (Filtered Water, Oats)
- Calcium Carbonate
- Dipotassium Phosphate
- Sea Salt
- Gellan Gum
- Vitamin A Palmitate
- Vitamin D2
- Riboflavin
- Vitamin B12
Nutrition Facts (per 1 cup):
- Calories 90
- Fat: 1.5g
- Saturated Fat: 0g
- Sodium: 120mg
- Carbohydrates: 19g
- Fiber: 2g
- Sugar: 4g
- Protein: 2g
Whole-30 Approved Milk Options
Almond Milk
Most brands of almond milk are Whole30 approved, especially the unsweetened varieties. The brands outlined below are all Whole30 compliant. These include Almond Breeze, Califia Farms, Silk, New Barn, and Malk Organics. Almond milk also offers beneficial vitamins and minerals, which can be supportive during the 30-day program.
Almond Breeze Unsweetened Original
All of the Blue Diamond Almond Breeze Unsweetened Almond Milk sizes are now Whole30 approved! They removed the non-compliant ingredient, carrageenan, from all of their refrigerated and shelf-stable products.
Ingredients:
- Almondmilk (Filtered Water, Almonds)
- Calcium Carbonate
- Sea Salt
- Potassium Citrate
- Sunflower Lecithin
- Gellan Gum
- Natural Flavors
- Vitamin A Palmitate
- Vitamin D2
- D-Alpha-Tocopherol (Natural Vitamin E)
Nutrition Facts (per 1 cup):
- Calories: 30
- Total Fat: 2.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 170mg
- Total Carbohydrates: 1g
- Fiber: <1g
- Total Sugars: 0g
- Protein: 1g
Califia Farms Unsweetened Almond Milk
Ingredients:
- Almond milk (Water, Almonds)
- Sunflower Lecithin
- Sea Salt
- Potassium Citrate
- Natural Flavors
- Locust Bean Gum
- Gellan Gum
Nutrition Facts (per 1 cup):
- Calories: 35
- Total Fat: 3g
- Saturated Fat: 0g
- Cholesterol: 0g
- Sodium: 160mg
- Total Carbohydrates: 1g
- Fiber: 1g
- Sugar: 0g
- Protein: 1g
Silk Unsweetened Almond Milk
Ingredients:
- Almond milk (Filtered Water, Almonds)
- Vitamin And Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2)
- Sea Salt
- Locust Bean Gum
- Gellan Gum
- Ascorbic Acid (To Protect Freshness)
- Natural Flavor
Nutrition Facts (per 1 cup):
- Calories: 30
- Total Fat: 2.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 125mg
- Total Carbohydrates: 1g
- Fiber: 1g
- Total Sugars: 0g
- Protein: 1g
New Barn Unsweetened Almond Milk
Ingredients:
- Organic Almond Milk (Filtered Water, Organic Almonds)
- Sea Salt
Nutrition Facts (per 1 cup):
- Calories: 90
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 1mg
- Sodium: 60mg
- Total Carbohydrates: 1g
- Fiber: 0g
- Total Sugars: 0g
- Protein: 3g
MALK Organic Unsweetened Almond Milk
Ingredients:
- Organic Almonds
- Himalayan Salt
- Filtered water
Nutrition Facts (per 1 cup):
- Calories: 100
- Total Fat: 9g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 75mg
- Total Carbohydrates: 2g
- Fiber: 1g
- Total Sugars: <1g
- Protein: 4g
MALK Unsweetened Vanilla Almond Milk
If you prefer sweeter almond milk, MALK’s Unsweetened Vanilla Almond Milk is Whole30 approved and contains a deliciously sweet vanilla flavor.
Ingredients:
- Organic Almonds
- Natural Vanilla Flavor Derived From Vanilla Beans
- Himalayan Salt
- Filtered Water
Nutrition Facts (per 1 cup):
- Calories: 110
- Total Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 75mg
- Total Carbohydrates: 2g
- Fiber: 1g
- Total Sugars: <1g
- Protein: 4g
Cashew Milk
Cashew milk is another Whole30 compliant nut-based milk. It is a very popular choice among dairy-free followers. It is very similar in texture and flavor to almond milk. Some brands outlined below are Elmhurst 1925, Silk, and Malk Organics.
Elmhurst 1925 Unsweetened Cashew Milk
Ingredients:
- Filtered Water
- Cashews
Nutrition Facts (per 1 cup):
- Calories: 130
- Total Fat: 10g
- Saturated Fat: 1.5g
- Cholesterol: 0g
- Sodium: 10mg
- Carbs: 7g
- Fiber: 0g
- Sugar: 1g
- Protein: 4g
Silk Unsweetened Cashew Milk
Ingredients:
- Cashewmilk (Filtered Water, Cashews)
- Contains 2% or Less of: Almonds, Vitamin, and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2), Salt, Locust Bean Gum, Sunflower Lecithin, Natural Flavor, Gellan Gum, Ascorbic Acid (to Protect Freshness).
Nutrition Facts (per 1 cup):
- Calories: 25
- Total Fat: 2g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 160mg
- Total Carbohydrates: 1g
- Fiber: 0g
- Total Sugars: 0g
- Protein: <1g
Malk Organics Unsweetened Cashew Milk
Ingredients:
- Organic Cashews
- Himalayan Salt
- Filtered water
Nutrition Facts (per 1 cup):
- Calories: 25
- Total Fat: 2g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 160mg
- Total Carbohydrates: 1g
- Fiber: 0g
- Total Sugars: 0g
- Protein: <1g
Coconut Milk
Coconut milk is another alternative that fits into the Whole30 program. It is made from the meat of coconuts and then strained in a similar way to oat milk. It tends to be much more nutrient-dense than other milk alternatives because of the high-fat content in coconuts. It has a very creamy texture, making it desirable in many sauce recipes. Some Whole30 compliant brands outlined below are Native Forest, Silk, and Califia Farms.
Native Forest Organic Classic Coconut Milk
Ingredients:
- Coconut Milk
Nutrition Facts (per 1 cup):
- Calories: 140
- Total Fat: 14g
- Saturated Fat: 13g
- Cholesterol: 0g
- Sodium: 20mg
- Carbs: 2g
- Fiber: 0g
- Sugar: 1g
- Protein: 1g
Silk Unsweetened Coconut Milk
Ingredients:
- Coconut Milk (Filtered Water, Coconut Cream)
- Vitamin And Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2, Vitamin B12)
- Dipotassium Phosphate
- Sea Salt
- Sunflower Lecithin
- Locust Bean Gum
- Gellan Gum
- Ascorbic Acid (To Protect Freshness)
- Natural Flavor
Nutrition Facts (per 1 cup):
- Calories: 45
- Total Fat: 4g
- Saturated Fat: 3.5g
- Cholesterol: 0mg
- Sodium: 35mg
- Total Carbohydrates: 1g
- Fiber: 0g
- Total Sugars: 0g
- Protein: 0g
Califia Farms Unsweetened Coconut Milk
Ingredients:
- Coconut Milk (Water, Coconut Cream)
- Coconut Water
- Calcium Carbonate
- Sunflower Lecithin
- Sea Salt
- Locust Bean Gum
- Gellan Gum
- Potassium Citrate
Nutrition Facts (per 1 cup):
- Calories: 45
- Total Fat: 4g
- Saturated Fat: 3.5g
- Cholesterol: 0mg
- Sodium: 180mg
- Total Carbohydrates: 2g
- Fiber: 0g
- Total Sugars: 1g
- Protein: 0g
Related Questions
Is Oat Milk Gluten-Free?
Certain brands of oat milk are gluten-free. But, it becomes tricky because although oats are naturally gluten-free, they are often processed in the same facilities as other grains that do contain gluten. This leads to the potential for cross-contamination. It is always best to check the label and select a brand that is certified gluten-free.
Is Oat Milk Keto-Approved?
Oat milk is not considered a keto-friendly product as it is high in carbohydrates. Many brands of oat milk use added sugars and flavors that are not recommended to consume on the keto diet. It is best to opt for a low-carb alternative such as almond milk, coconut milk, or cashew milk.
Is Oat Milk Paleo?
No, oat milk is not considered paleo because it is made from oats, which are a grain. Grains are not considered part of the paleo diet because they can contain substances known as “anti-nutrients.” It is also not paleo-approved because it is a highly processed beverage that contains added sugars and flavors.