Oat drink, unsweetened, fortified
Checked by us One serving: 250 g (about 250 mL) · 121 kcal
Lots of riboflavin, vitamin B12 and calcium. Rich in 1 more nutrient: see Good for. Some of that may be added by the maker and depends on the brand: check your label.
Nothing to watch for most people.
Worth knowing for some people: gluten cross-contact; plant-based drinks under 2 years.
Good for
How we counted this
What one serving (250 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.7 mg in one serving: 54% of the 1.3 mg a day men need, 64% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1.27 µg in one serving: 53% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- A lot
Calcium
Builds your bones and teeth.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
371 mg in one serving: 37% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A lot
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
4.25 µg in one serving: 28% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
14 more nutrients below “a lot”
- Some
Potassium
Your nerves, muscles and kidneys need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
371 mg in one serving: 11% of the 3,400 mg a day men need, 14% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.1 mg in one serving: 8% of the 1.2 mg a day men need, 9% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
128 mg in one serving: 8% of the 1,600 mg a day men need, 12% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
14.8 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.65 mg in one serving: 8% of the 8 mg a day men need, 4% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.99 g in one serving: 4% of the 56 g a day men need, 4% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.44 mg in one serving: 3% of the 16 mg a day men need, 3% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.23 mg in one serving: 2% of the 11 mg a day men need, 3% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0.02 mg in one serving: 2% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
1 µg in one serving: 1% of the 120 µg a day men need, 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in one serving: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Some or all may be added by the maker, so it varies by brand: check your label.
Learn more
0 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin C, vitamin E and choline.
Watch out
How we counted this
T-2 and HT-2 toxins
Nothing to watchYou’d need about 5.2 servings in a day of this food alone to reach the limit.
Learn more
One serving carries 0.28 µg
How we got this
1,300 g a day reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2017 group tolerable daily intake for T-2 and HT-2 toxins is 0.02 µg/kg body weight/day, 1.4 µg/day for 70 kg (acute 0.3 µg/kg body weight, 21 µg). German oat drinks (31 samples) sum to 1.105 µg/L on the lower bound, so about 1,267 g a day (five servings), eaten alone, would reach it, and a serving carries 0.276 µg, 19.7% of the limit. On the sum of the two maxima (9.61 µg/L, possibly from different samples) about 146 g a day reaches it, and one 250 mL serving carries 2.4 µg, 172% of the limit and 11% of the acute dose; modified forms were not measured, so this is a floor.
Checked for deoxynivalenol, cadmium and lead: fine at normal amounts.
Deoxynivalenol (vomitoxin)
Nothing to watchYou’d need about 9.2 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 2.25 µg (at the highest value)
How we got this
The highest average adult intake we found already takes up about 70% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 7,800 g a day would reach the limit.
Why this rating: Eating it daily comes to 250 g a day, which stays within the 2,300 g of room left before the limit.
general_acute: 62,000 g in one sitting.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2017 group tolerable daily intake for deoxynivalenol is 1 µg/kg body weight/day, 70 µg/day for 70 kg (acute 8 µg/kg body weight, 560 µg per eating occasion). The highest value among oat drinks in a Latvian and Lithuanian retail survey was 9 µg/kg, so about 7,778 g a day (62,222 g in a sitting) would reach it, and a serving carries 2.25 µg, 3.2% of the daily limit; that is a floor for a European maximum, not a figure for the drink in general. A German survey of 31 oat drinks reached 19.4 µg/L (3,608 g a day, a serving 6.9% of the limit).
Cadmium
Nothing to watchYou’d need about 13 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.58 µg (at the quantification limit, so an upper bound)
How we got this
A serving a day adds 3.2% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 76,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 1,750 g a week, which stays within the 22,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 3.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.2–0.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.07 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level of lead is set (EFSA 2010 benchmark dose lower limit (BMDL01), 0.5 µg/kg body weight/day). Two US brands averaged 0.26 µg/L, so a serving adds 0.065 µg, 0.16–0.23% of the average adult's 28–41 µg/day (EFSA 2012, middle bound). This is a weak figure: only 2 brands, and the paper's own cow-milk minerals run 23 to 64 times too low, so its trace-metal values are probably low too; FDA found at most 5 of 85 plant-milk units with quantifiable lead.
For some people
Flagged for people with celiac disease: oats are often cross-contaminated with wheat, barley or rye in the field and mill, and only specially produced oats may be labelled gluten-free in Canada, so an oat drink not labelled gluten-free may carry gluten. Whether the drink's enzyme treatment changes this is not addressed.
Flagged for children under two: plant beverages, fortified or not, are not an appropriate alternative to breast milk, formula or cow's milk in the first two years. Oat drink is also low in protein, 0.80 g per 100 g.
Also checked (nothing to act on) · 1
Noted for context, or not measured in this food yet.
Context: total arsenic is not the toxic species; never scored.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 250 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
No swaps for riboflavin, vitamin B12 and calcium: they may be added to this food, so its amount varies by brand.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Not compared: this food’s score counts added vitamins and minerals, and those vary by brand. Compare labels instead.
Building muscle: more protein and more calories, per 100 g.
Parmesan35.8 g protein · 392 kcal per 100 g
Swiss cheese27 g protein · 393 kcal per 100 g
Mozzarella, part-skim23.7 g protein · 298 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Oat milk, unsweetened, calcium- and vitamin-D-fortified (oat beverage)
How the serving was set: 250 mL (1 cup), taken as 250 g at 1.0 g/mL. Health Canada's Table of Reference Amounts names no plant beverage: D.11 (milk drinks) is 250 mL, B.1 375 mL; the milk row's 250 mL is used.
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.051 g | 0.13 g | 0.11 g | listed used | Canadian Nutrient File 2026 #7808 | C |
| Calcium · may be added · varies by brand, check your label | 148.5 mg | 371.25 mg | 307.26 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| 102 mg | 255 mg | 211.05 mg | second database · not used | Canadian Nutrient File 2026 #7808 | C | |
| Carbohydrate | 5.1 g | 12.75 g | 10.55 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #7808 | C |
| Fat | 2.749 g | 6.87 g | 5.69 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Fibre | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Folate · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Iron · may be added · varies by brand, check your label | 0.261 mg | 0.65 mg | 0.54 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Magnesium · may be added · varies by brand, check your label | 5.909 mg | 14.77 mg | 12.23 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Niacin (B3, niacin equivalents) · may be added · varies by brand, check your label | 0.177 mg | 0.44 mg | 0.37 mg | listed used | Canadian Nutrient File 2026 #7808 | C |
| Phosphorus · may be added · varies by brand, check your label | 89.18 mg | 222.95 mg | 184.52 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Potassium · may be added · varies by brand, check your label | 148.4 mg | 371 mg | 307.06 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Protein | 0.797 g | 1.99 g | 1.65 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Riboflavin (B2) · may be added · varies by brand, check your label | 0.281 mg | 0.7 mg | 0.58 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Selenium · may be added · varies by brand, check your label | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Sodium | 41.98 mg | 104.95 mg | 86.86 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Thiamin (B1) · may be added · varies by brand, check your label | 0.04 mg | 0.1 mg | 0.08 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin B12 · may be added · varies by brand, check your label | 0.506 µg | 1.27 µg | 1.05 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin B6 · may be added · varies by brand, check your label | 0.007 mg | 0.02 mg | 0.01 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin D · may be added · varies by brand, check your label | 1.7 µg | 4.25 µg | 3.52 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin K1 · may be added · varies by brand, check your label | 0.4 µg | 1 µg | 0.83 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Water | 90.56 g | 226.4 g | 187.38 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Zinc · may be added · varies by brand, check your label | 0.091 mg | 0.23 mg | 0.19 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Energy | 48.33 kcal | 120.82 kcal | – | FDC Energy (Atwater General Factors) used | US food database (USDA Foundation Foods) | – |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Copper · may be added · varies by brand, check your label | 0.027 mg | 0.07 mg | 0.06 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Energy (Atwater general) | 48.33 kcal | 120.82 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Nitrogen | 0.128 g | 0.32 g | 0.26 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Ash | 0.794 g | 1.98 g | 1.64 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Sucrose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Glucose | 0.771 g | 1.93 g | 1.59 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Fructose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Maltose | 1.551 g | 3.88 g | 3.21 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Sugars, Total | 2.322 g | 5.8 g | 4.8 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Molybdenum, Mo | 10.09 µg | 25.23 µg | 20.88 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin D (D2 + D3), International Units | 68 iu | 170 iu | 140.7 iu | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin D2 (ergocalciferol) | 1.694 µg | 4.24 µg | 3.51 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin D3 (cholecalciferol) | 0.008 µg | 0.02 µg | 0.02 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Biotin | 1.406 µg | 3.52 µg | 2.91 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Tryptophan | 0.009 g | 0.02 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Threonine | 0.023 g | 0.06 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Isoleucine | 0.025 g | 0.06 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Leucine | 0.081 g | 0.2 g | 0.17 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Lysine | 0.061 g | 0.15 g | 0.13 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Methionine | 0.01 g | 0.03 g | 0.02 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Phenylalanine | 0.073 g | 0.18 g | 0.15 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Tyrosine | 0.041 g | 0.1 g | 0.09 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Valine | 0.033 g | 0.08 g | 0.07 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Arginine | 0.083 g | 0.21 g | 0.17 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Histidine | 0.018 g | 0.04 g | 0.04 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Alanine | 0.038 g | 0.09 g | 0.08 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Aspartic acid | 0.083 g | 0.21 g | 0.17 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Glutamic acid | 0.15 g | 0.38 g | 0.31 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Glycine | 0.056 g | 0.14 g | 0.12 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Proline | 0.073 g | 0.18 g | 0.15 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Serine | 0.056 g | 0.14 g | 0.12 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Hydroxyproline | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Cysteine | 0.025 g | 0.06 g | 0.05 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| PUFA 18:3 | 0.051 g | 0.13 g | 0.11 g | listed used | Canadian Nutrient File 2026 #7808 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #7808 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | Canadian Nutrient File 2026 #7808 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Manganese · may be added · varies by brand, check your label | 0.126 mg | 0.32 mg | 0.26 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Niacin (B3, preformed) · may be added · varies by brand, check your label | 0.096 mg | 0.24 mg | 0.2 mg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
| Retinol · may be added · varies by brand, check your label | 84.73 µg | 211.83 µg | 175.32 µg | listed used | US food database (USDA Foundation Foods) #2257046 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Arsenic, all forms · Context · Context: total arsenic is not the toxic species; never scored. · Good 2026 · C
- Cadmium · Nothing to watch: under the limit · A daily serving adds 3.2% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Redan 2023 · A
- Deoxynivalenol (vomitoxin) · Nothing to watch: under the limit · No cap: EFSA's 2017 group tolerable daily intake for deoxynivalenol is 1 µg/kg body weight/day, 70 µg/day for 70 kg (acute 8 µg/kg body weight, 560 µg per eating occasion). The highest value among oat drinks in a Latvian and Lithuanian retail survey was 9 µg/kg, so about 7,778 g a day (62,222 g in a sitting) would reach it, and a serving carries 2.25 µg, 3.2% of the daily limit; that is a floor for a European maximum, not a figure for the drink in general. A German survey of 31 oat drinks reached 19.4 µg/L (3,608 g a day, a serving 6.9% of the limit). · Pavlenko 2024 · B
- Gluten cross-contact · Worth knowing · Flagged for people with celiac disease: oats are often cross-contaminated with wheat, barley or rye in the field and mill, and only specially produced oats may be labelled gluten-free in Canada, so an oat drink not labelled gluten-free may carry gluten. Whether the drink's enzyme treatment changes this is not addressed. · Health Canada, Gluten-free labelling claims for products containing… · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level of lead is set (EFSA 2010 benchmark dose lower limit (BMDL01), 0.5 µg/kg body weight/day). Two US brands averaged 0.26 µg/L, so a serving adds 0.065 µg, 0.16–0.23% of the average adult's 28–41 µg/day (EFSA 2012, middle bound). This is a weak figure: only 2 brands, and the paper's own cow-milk minerals run 23 to 64 times too low, so its trace-metal values are probably low too; FDA found at most 5 of 85 plant-milk units with quantifiable lead. · Good 2026 · C
- Plant-based drinks under 2 years · Worth knowing · Flagged for children under two: plant beverages, fortified or not, are not an appropriate alternative to breast milk, formula or cow's milk in the first two years. Oat drink is also low in protein, 0.80 g per 100 g. · Canadian Paediatric Society 2017 · B
- T-2 and HT-2 toxins · Nothing to watch: under the limit · No cap: EFSA's 2017 group tolerable daily intake for T-2 and HT-2 toxins is 0.02 µg/kg body weight/day, 1.4 µg/day for 70 kg (acute 0.3 µg/kg body weight, 21 µg). German oat drinks (31 samples) sum to 1.105 µg/L on the lower bound, so about 1,267 g a day (five servings), eaten alone, would reach it, and a serving carries 0.276 µg, 19.7% of the limit. On the sum of the two maxima (9.61 µg/L, possibly from different samples) about 146 g a day reaches it, and one 250 mL serving carries 2.4 µg, 172% of the limit and 11% of the acute dose; modified forms were not measured, so this is a floor. · Dick 2025 · B
Oxalate, phytate and gut-tolerance measurements
- fodmap gos: raffinose 0.04 ± 0.01, stachyose 0.11 ± 0.00, verbascose 0.03 ± 0.00 % of dry weight (duplicate measurements); the water content of the Thai oat milk is not given, so no as-eaten g/100 g is stated. For scale, the imported row is 90.56% water, which would make the sum about 0.017 g/100 g, if the Thai milk were as dilute % of dry weight (raffinose 0.04 + stachyose 0.11 + verbascose 0.03) · dry weight · oat milk prepared in the laboratory from raw oats (single batch, Jiang 2013 method with modifications; Methods 2.1), not a retail drink; Thailand; HPAE-PAD · grade C · Taesuk 2025
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Canadian Paediatric Society / Dietitians of Canada, 'Dietitians, pediatricians advise parents to exercise caution with plant-based beverages' (news release, 2017)
cps-plant-beverages-2017· secondary source · licence not recorded - Dick F, Schuster M, et al. Development of a high-throughput UHPLC-MS/MS multi-method for the analysis of mycotoxins in plant-based milk alternatives as the basis for risk assessment. Front Nutr 2025;12:1709925 · doi:10.3389/fnut.2025.1709925
dick2025-mycotoxins-plant-milks· full text read · CC BY 4.0 - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - Good S, Anakwue C, Phan T. Comparative exposure and risk assessment of heavy metals, nutrients, and organochlorine pesticides in cow and plant-based milks. Sci Rep 2026;16 (article number not checked) · doi:10.1038/s41598-026-44766-0
good2026-plant-milks· full text read · CC BY 4.0 - Health Canada, Gluten-free labelling claims for products containing specially produced "gluten-free oats"
hc-gluten-free-oats· page · Government of Canada terms (Crown copyright; not OGL) - Pavlenko R, Berzina Z, Reinholds I, Bartkiene E, Bartkevics V. An Occurrence Study of Mycotoxins in Plant-Based Beverages Using Liquid Chromatography-Mass Spectrometry. Toxins 2024;16(1):53 · doi:10.3390/toxins16010053 · PMID 38251269
pavlenko2024-mycotoxins-plant-drinks· full text read · CC BY 4.0 - Redan BW, Zuklic J, Hryshko J, Boyer M, Wan J, Sandhu A, Jackson LS. Analysis of eight types of plant-based milk alternatives from the United States market for target minerals and trace elements. J Food Compos Anal 2023;122:105457 · doi:10.1016/j.jfca.2023.105457
redan2023-plant-milk-elements· full text read · licence not recorded - Taesuk N, Wang A, Srikaew M, Chumroenphat T, Barile D, Siriamornpun S, Bunyatratchata A. Phytochemical profiling of Thai plant-based milk alternatives: insights into bioactive compounds, antioxidant activities, prebiotics, and amino acid abundance. Food Chem X 2025 · doi:10.1016/j.fochx.2025.102402
taesuk2025-thai-plant-milks· full text read · CC BY-NC 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.