Oregano oil is the extract and, although it’s not as strong as the essential oil, it appears to be useful both when consumed or applied to the skin. Essential oils, on the other hand, are not meant to be consumed.

Interestingly, oregano oil is an effective natural antibiotic and antifungal agent, and it may help you lose weight and lower your cholesterol levels.

What Is Oregano Oil?

Botanically known as Origanum vulgare, oregano is a flowering plant from the same family as mint. It’s often used as an herb to flavor food.

Although it’s native to Europe, it now grows all over the world.

Oregano has been popular ever since the ancient Greek and Roman civilizations used it for medicinal purposes. In fact, the name oregano comes from the Greek words “oros,” meaning mountain, and “ganos,” meaning joy or delight.

The herb has also been used for centuries as a culinary spice.

Oregano essential oil is made by air-drying the leaves and shoots of the plant. Once they’re dried, the oil is extracted and concentrated by steam distillation.

Oregano essential oil can be mixed with a carrier oil and applied topically. However, it should not be consumed orally.

Oregano oil extract, on the other hand, can be produced via several extraction methods using compounds like carbon dioxide or alcohol. It’s widely available as a supplement and can often be found in pill or capsule form.

Oregano contains compounds called phenols, terpenes, and terpenoids. They have powerful antioxidant properties and are responsible for its fragrance:

• Carvacrol. The most abundant phenol in oregano, it has been shown to stop the growth of several different types of bacteria.
• Thymol. This natural antifungal can also support the immune system and protect against toxins.
• Rosmarinic acid. This powerful antioxidant helps protect against damage caused by free radicals.

These compounds are thought to underlie oregano’s many health benefits.

Here are 9 potential benefits and uses of oregano oil.

1. Natural Antibiotic

Oregano and the carvacrol it contains may help fight bacteria.

The Staphylococcus aureus bacterium is one of the most common causes of infection, resulting in ailments like food poisoning and skin infections.

One particular study looked at whether oregano essential oil improved the survival of 14 mice infected with Staphylococcus aureus.

It found that 43% of the mice given oregano essential oil lived past 30 days, a survival rate nearly as high as the 50% survival rate for mice that received regular antibiotics.

Research has also shown that oregano essential oil may be effective against some potentially antibiotic-resistant bacteria.

This includes Pseudomonas aeruginosa and E. coli, both of which are common causes of urinary and respiratory tract infections.

Although more human studies on the effects of oregano oil extract are needed, it contains many of the same compounds as oregano essential oil and may offer similar health benefits when used as a supplement.

SUMMARY

One mouse study found oregano essential oil to be almost as effective as antibiotics against common bacteria, though much more research is needed.

2. May Help Lower Cholesterol

Studies have shown that oregano oil may help lower cholesterol.

In one study, 48 people with mildly high cholesterol were given diet and lifestyle advice to help lower their cholesterol. Thirty-two participants were also given 0.85 ounces (25 mL) of oregano oil extract after each meal.

After 3 months, those given the oregano oil had lower LDL (bad) cholesterol and higher HDL (good) cholesterol, compared with those who were just given diet and lifestyle advice.

Carvacrol, the main compound in oregano oil, has also been shown to help lower cholesterol in mice that were fed a high fat diet over 10 weeks.

The mice given carvacrol alongside the high fat diet had significantly lower cholesterol at the end of the 10 weeks, compared with those that were just given a high fat diet.

The cholesterol-lowering effect of oregano oil is thought to be the result of the phenols carvacrol and thymol.

SUMMARY

Studies have shown that oregano may help lower cholesterol in people and mice with high cholesterol. This is thought to be the result of the compounds carvacrol and thymol.

3. Powerful Antioxidant

Antioxidants help protect the body from damage caused by free radicals.

It’s thought that free radical damage plays a role in aging and the development of some diseases, such as cancer and heart disease.

Free radicals are everywhere and a natural product of metabolism.

However, they can build up in the body through exposure to environmental factors, such as cigarette smoke and air pollutants.

One older test-tube study compared the antioxidant content of 39 commonly used herbs and found that oregano had the highest concentration of antioxidants.

It found that oregano contained 3–30 times the levels of antioxidants in the other herbs studied, which included thyme, marjoram, and St. John’s wort.

Gram per gram, oregano also has 42 times the antioxidant level of apples and 4 times that of blueberries. This is thought to be mostly due to its rosmarinic acid content.

Because oregano oil extract is very concentrated, you need much less oregano oil to reap the same antioxidant benefits as you would from fresh oregano.

SUMMARY

Fresh oregano has a very high antioxidant content. In fact, it’s much higher than that of most fruits and vegetables, gram per gram. The antioxidant content is concentrated in oregano oil.

4. Could Help Treat Yeast Infections

Yeast is a type of fungus. It can be harmless, but overgrowth can result in gut problems and infections, such as thrush.

The most well-known yeast is Candida, which is the most common cause of yeast infections worldwide.

In test-tube studies, oregano essential oil has been found to be effective against five different types of Candida, such as those that cause infections in the mouth and vagina. In fact, it was more effective than any other essential oil tested.

Test-tube studies have also found that carvacrol, one of the main compounds of oregano oil, is very effective against oral Candida.

High levels of the yeast Candida have also been associated with some gut conditions, such as Crohn’s disease and ulcerative colitis.

A test-tube study on the effectiveness of oregano essential oil on 16 different strains of Candida concluded that oregano oil may be a good alternative treatment for Candida yeast infections. However, more research is needed.

SUMMARY

Test-tube studies have shown that oregano essential oil is effective against Candida, the most common form of yeast.

5. May Improve Gut Health

Oregano may benefit gut health in a number of ways.

Gut symptoms like diarrhea, pain, and bloating are common and can be caused by gut parasites.

One older study gave 600 mg of oregano oil to 14 people who had gut symptoms as a result of a parasite. After daily treatment for 6 weeks, all participants experienced a reduction in parasites, and 77% were cured.

Participants also experienced a reduction in gut symptoms and tiredness associated with the symptoms.

Oregano may also help protect against another common gut complaint known as “leaky gut.” This happens when the gut wall becomes damaged, allowing bacteria and toxins to pass into the bloodstream.

In a study on pigs, oregano essential oil protected the gut wall from damage and prevented it from becoming “leaky.” It also reduced the number of E. coli bacteria in the gut.

SUMMARY

Oregano oil may benefit gut health by killing gut parasites and protecting against leaky gut syndrome.

6. May Have Anti-Inflammatory Properties

Inflammation in the body is linked to a number of adverse health effects.

Research has shown that oregano oil may reduce inflammation.

One mouse study found that oregano essential oil, along with thyme essential oil, reduced inflammatory markers in those that had artificially induced colitis.

Carvacrol, one of the key components in oregano oil, has also been shown to reduce inflammation.

One study directly applied different concentrations of carvacrol to the swollen paws or ears of mice. Carvacrol reduced paw and ear swelling by 35–61% and 33–43%, respectively.

SUMMARY

Oregano oil and its components may help reduce inflammation in mice, though human studies are needed.

7. Could Help Relieve Pain

Oregano oil has been investigated for its painkilling properties.

One older study in mice tested standard painkillers and essential oils, including oregano essential oil, for their ability to relieve pain.

It found that oregano essential oil significantly reduced pain in mice, exerting effects similar to those of the commonly used painkillers fenoprofen and morphine.

The research proposed these results were likely due to the carvacrol content of oregano.

A similar study found that oregano extract reduced pain in rats, and that the response was dose-dependent, meaning the more oregano extract the rats consumed, the less pain they appeared to feel.

SUMMARY

Oregano oil may significantly reduce pain in mice and rats, exerting pain-relieving effects similar to those of some commonly used medications.

8. May Have Cancer-Fighting Properties

A few studies have indicated that carvacrol, one of the compounds of oregano oil, may have cancer-fighting properties.

In test-tube studies on cancer cells, carvacrol has demonstrated promising results against lung, liver, and breast cancer cells.

It has been found to inhibit cell growth and cause cancer cell death.

Although this is promising research, no studies have been carried out on people, so more research is needed.

SUMMARY

Preliminary studies have shown that carvacrol — the most abundant compound in oregano oil — inhibits cancer cell growth and causes cell death in lung, liver, and breast cancer cells.

9. May Help You Lose Weight

Thanks to oregano’s carvacrol content, oregano oil may aid weight loss.

In one study, mice were fed either a normal diet, high fat diet, or high fat diet with carvacrol. Those given carvacrol alongside their high fat diet gained significantly less weight and body fat than those just given a high fat diet.

Furthermore, carvacrol appeared to reverse the chain of events that can lead to the formation of fat cells.

More research is needed to demonstrate that oregano oil has a role in weight loss, but it may be worth trying as part of a healthy diet and lifestyle.

SUMMARY

Oregano oil may be beneficial for weight loss through the action of carvacrol, though human studies are needed.

How to Use Oregano Oil

Oregano oil extract is widely available in capsule and tablet form. It can be bought from most health food shops or online.

Because the strength of oregano supplements can vary, it’s important to read the directions on the individual packet for instructions on how to use the product.

Oregano essential oil is also available and can be diluted with a carrier oil and applied topically. Note that no essential oil should be ingested.

There’s no standard effective dose of oregano essential oil. However, it’s often mixed with around 1 teaspoon (5 mL) of olive oil per drop of oregano essential oil and applied directly to the skin.

Like other essential oils, keep in mind that oregano essential oil should not be consumed orally.

If you’re interested in taking oregano oil extract but currently taking prescription medications, make sure to consult your healthcare provider before adding it to your regimen.

In addition, oregano oil extract is not generally recommended for women who are pregnant or breastfeeding.

SUMMARY

Oregano oil extract can be purchased in pill or capsule form and taken orally. Oregano essential oil is also available and can be diluted with a carrier oil and applied to the skin.

The Bottom Line

Oregano oil extract and oregano essential oil are both relatively cheap and readily available.

Oregano is higher in antioxidants than most fruits and vegetables, and it’s packed full of powerful compounds called phenols.

Oregano also contains compounds that may be effective against bacterial and fungal infections, inflammation, and pain, among other conditions.

Overall, it appears to have several health benefits and may be useful as a natural treatment for some common health complaints.

In its simplest form, it’s made by soaking oats, blending them with water, and straining out the oats. Yet, many companies add ingredients like sweeteners, oils, thickeners, and stabilizers to alter the product’s taste, texture, and shelf life.

Since many people prefer to avoid these additives, Healthline evaluated the healthiest oat milks based on the following criteria:

• quality of ingredients
• few — if any — added ingredients, such as stabilizers, thickeners, gums, sugars, colors, and flavors
• taste and texture

Here are the 14 best oat milks of 2020.

Pricing Guide

General price ranges are indicated below with dollar signs ($ to $$). One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Generally, prices range from .08–.56 per ounce (30 mL), or .99–.99 per package, though this may vary depending on where you shop.

Pricing guide

• $ = under .10 per ounce (30 mL)
• $ = .10–.50 per ounce (30 mL)
• $$ = over .50 per ounce (30 mL)

1. Best Overall: Oatly Original Oatmilk

Price: $

The Swedish company Oatly, considered the original oat milk manufacturer, has become increasingly popular in the United States.

Its thick, creamy texture, slight sweetness, and versatility for baking and drinking alike make it the best overall option on the market.

Its Original Oatmilk product owes its rich consistency to non-GMO, expeller-pressed rapeseed oil, also known as canola oil in the United States.

As it’s less processed than most seed oils, Oatly’s rapeseed oil likely retains more of its beneficial nutrients, including vitamin E and omega-3 and -6 fatty acids.

Just 1 cup (240 mL) of Oatly Original Oatmilk provides:

• Calories: 120
• Fat: 5 grams
  • Saturated fat: 0.5 grams
• Carbs: 16 grams
• Fiber: 2 grams
• Sugar: 7 grams
• Protein: 3 grams
• Calcium: 20% of the Daily Value (DV)
• Vitamin B12: 50% of the DV
• Vitamin D: 25% of the DV

The vitamin B12 content is particularly notable, as this essential vitamin is sometimes lacking in vegan and vegetarian diets.

While Oatly doesn’t add sugar to its products, oat milk contains small amounts of natural sugars from oat starches that are broken down during the manufacturing process.

This is true for many other oat milk products on this list.

Shop for Oatly Original Oatmilk online.

2. Best Budget Option: Silk Oat Yeah Oatmilk (Plain)

Price: $

Silk’s Oat Yeah Oatmilk is one of the cheapest oat milk products that’s widely available.

Its balanced flavor isn’t overly sweet, and its smooth texture resembles that of soy milk. Thus, it’s great for drinking on its own, as well as using in cooking and baking.

Just 1 cup (240 mL) of Silk’s plain Oat Yeah Oatmilk offers:

• Calories: 80
• Fat: 3 grams
  • Saturated fat: 0 grams
• Carbs: 11 grams
• Fiber: 1 gram
• Sugar: 4 grams
• Protein: 2 grams
• Calcium: 35% of the DV
• Vitamin B12: 100% of the DV
• Vitamin D: 20% of the DV

As you can see, a single serving packs all of your daily vitamin B12 needs. What’s more, its ratio of calcium and vitamin D is similar to what’s found in fortified dairy milk.

While Silk Oat Yeah Oatmilk harbors more ingredients and additives than many other products on this list, it’s still one of the best options for the price.

Shop for plain Silk Oat Yeah Oatmilk online.

3. Best Gluten-Free: Oatly Low Fat Oatmilk

Price: $

While several oat milk companies claim to be gluten-free, Oatly is currently the only major brand in the United States that’s been certified gluten-free by the Gluten-Free Certification Organization (GFCO).

What’s more, their low fat oatmilk has a relatively short ingredient list that’s free of added gums and thickeners. Unlike other Oatly products, it doesn’t contain added oils.

One cup (240 mL) provides:

• Calories: 91
• Fat: 1 gram
  • Saturated fat: 0 grams
• Carbs: 16 grams
• Fiber: 2 grams
• Sugar: 7 grams
• Protein: 3 grams
• Calcium: 20–25% of the DV
• Phosphorus: 20–25% of the DV
• Vitamin A: 20–25% of the DV
• Vitamin B12: 50% of the DV
• Vitamin D: 20–25% of the DV

Unlike Oatly’s Original product, their low fat option is thinner and closer in consistency to low fat dairy milk.

Shop for Oatly Low Fat Oatmilk online.

4–5. Best Organic Oat Milks

While all types of oats are nutritious, whole grain foods, some people are concerned about chemical pesticides and fertilizers used on conventional oat crops.

Levels of chemical residues on oats regularly test below the safety limits set by the Environmental Protection Agency (EPA). Still, organic oats are less likely to contain high levels of these residues.

4. Oatsome Oat Milk Original

Price: $

Oatsome Oat Milk Original is not only organic but also free of gums, thickeners, and stabilizers.

Just 1 cup (240 mL) provides:

• Calories: 130
• Fat: 3 grams
  • Saturated fat: 0 grams
• Carbs: 21 grams
• Fiber: 0 grams
• Sugar: 13 grams
• Protein: 2 grams
• Calcium: 20% of the DV
• Riboflavin (vitamin B6): 40% of the DV
• Vitamin B12: 40% of the DV
• Vitamin D: 10% of the DV

While lauded for its creamy texture, it’s one of the more expensive options on the market.

Shop for Oatsome Oat Milk Original online.

5. Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar

Price: $

Pacific Foods is a respected food company that uses as many locally sourced and organic ingredients as possible.

Their organic, reduced sugar oat original plant-based beverage is certified organic and non-GMO. Additionally, it has a minimal ingredient list that’s free of added sugars.

Just 1 cup (240 mL) provides:

• Calories: 130
• Fat: 2.5 grams
  • Saturated fat: 0.5 grams
• Carbs: 23 grams
• Fiber: less than 1 gram
• Sugar: 3 grams
• Protein: 4 grams

This organic oat beverage also has a mild, slightly sweet flavor that’s a bit thinner than other oat milk options. As a result, it’s best enjoyed on its own as a beverage or used in cooking and baking.

While one of the lowest sugar options, some reviewers find the beverage to have a slightly gritty texture.

Shop for Pacific Foods Original Oat Plant-Based Beverage, Reduced Sugar online.

6–7. Best Oat Milks for Drinking

The best oat milks for drinking are creamy — but not too thick — and aren’t overly sweet.

6. Planet Oat Original

Price: $

If you like the consistency of 2% milk, Planet Oat Original is a great choice because it’s free of added oils and quite low in natural sugars.

A single cup (240 mL) offers:

• Calories: 90
• Fat: 1.5 grams
  • Saturated fat: 0 grams
• Carbs: 19 grams
• Fiber: 2 grams
• Sugar: 4 grams
• Protein: 2 grams
• Calcium: 25% of the DV
• Vitamin D: 20% of the DV

Like Oatly, Planet Oat uses a stabilizer called dipotassium phosphate that the Food and Drug Administration (FDA) deems safe.

However, frequent intake of foods containing this additive may harm kidney health, especially in people with pre-existing kidney disease.

While small amounts of dipotassium phosphate shouldn’t be concerning, you may want to choose a different oat milk if you have kidney issues.

Shop for Planet Oat original oatmilk online.

7. Califia Farms Unsweetened Oatmilk

Price: $

Califia Farms Unsweetened Oatmilk isn’t overly sweet and strikes the right balance between smooth and creamy.

As it tends to separate when added to coffee, it’s best consumed on its own or with cereal.

Just 1 cup (240 mL) contains:

• Calories: 130
• Fat: 7 grams
  • Saturated fat: 1 gram
• Carbs: 15 grams
• Fiber: 0 grams
• Sugar: 4 grams
• Protein: 2 grams
• Calcium: 20% of the DV

Although this oat milk is free of gums and stabilizers, it’s higher in fat than many other products.

This fat comes from sunflower oil, which is high in omega-6 fatty acids.

Research suggests that diets high in omega-6s but low in omega-3s may increase chronic inflammation in your body. Over time, this may raise your risk of chronic ailments like heart disease, arthritis, and diabetes.

If you choose this oat milk, you may want to limit your intake of other vegetable oils high in omega-6s, such as soybean, safflower, cottonseed, and corn oil.

Shop for Califia Farms Unsweetened Oatmilk online.

8–9. Best Oat Milks for Coffee

Many oat milk brands offer barista blends designed to steam and froth for drinks like lattés and cappuccinos.

These products are often creamier than regular oat milks to provide a gourmet, coffee-shop quality.

8. Califia Farms Oat Barista Blend

Price: $

While Califia Farms’ unsweetened product isn’t the best for coffee, its Barista Blend gets great reviews for its frothing ability and sweet, oaty flavor.

Notably, it’s also free of gums and stabilizers.

One cup (240 mL) contains:

• Calories: 130
• Fat: 7 grams
  • Saturated fat: 0.5 grams
• Carbs: 14 grams
• Fiber: 2 grams
• Sugar: 3 grams
• Protein: 1 gram

Shop for Califia Farms Oat Barista Blend online.

9. Minor Figures Oat Milk Barista

Price: $

Created by baristas in London, Minor Figures Oat Milk Barista is designed to be great for foaming or steaming.

It works well for your morning latté but can also be used in baking and even poured over cereal, as its texture isn’t overly thick.

Additionally, it’s free of gums, thickeners, and stabilizers.

Just 1 cup (240 mL) offers:

• Calories: 116
• Fat: 5 grams
  • Saturated fat: 0.5 grams
• Carbs: 23 grams
• Fiber: 0 grams
• Sugar: 11 grams
• Protein: 0.5 grams

Shop for Minor Figures Organic Oat Milk Barista online.

10–11. Best for Cooking and Baking

While most oat milks can be used for cooking and baking, some are better than others due to their thickness and flavor.

10. Elmhurst Unsweetened Milked Oats

Price: $

Elmhurst Unsweetened Milked Oats is a low sugar, mild oat milk that’s made with just filtered water, oats, and salt.

It’s not ideal for drinking or adding to coffee since it’s thinner than many other oat milks. Keep in mind that some consumers mention a slight gritty texture.

Still, it’s one of the best options if you’re used to baking or cooking with skim or low fat dairy milk.

Only 1 cup (240 mL) contains:

• Calories: 80
• Fat: 1.5 grams
  • Saturated fat: 0 grams
• Carbs: 14 grams
• Fiber: 2 grams
• Sugar: 1 gram
• Protein: 4 grams

Shop for Elmhurst Unsweetened Milked Oats online.

11. Chobani Plain Extra Creamy Oat Milk

Price: $

Unlike Elmhurst’s product above, Chobani’s Plain Extra Creamy Oat Milk has a consistency much closer to whole milk.

Its slightly sweet taste and thick, creamy texture add a rich mouthfeel and flavor to baked goods. It can also help thicken soups.

While it contains a small number of additives, it uses organic oats and doesn’t have artificial flavors or preservatives.

One cup (240 mL) provides:

• Calories: 120
• Fat: 9 grams
  • Saturated fat: 0.5 grams
• Carbs: 11 grams
• Fiber: 2 grams
• Sugar: 8 grams
• Protein: 2 grams

Shop for Chobani Plain Extra Creamy Oat Milk online.

12–13. Best Flavored

Flavored varieties like chocolate or vanilla oat milk can make nice treats or desserts, though you should keep in mind that they’re often high in sugar.

These flavored options are lower in sugar than many of their competitors.

12. Elmhurst Milked Oats Chocolate

Price: $

Elmhurst Milked Oats Chocolate is your best bet if you’re looking for a plant-based chocolate milk.

One serving offers just 4 grams of sugar from natural cane sugar.

Elmhurst’s chocolate product doesn’t contain any added gums, thickeners, or stabilizers. Instead, it’s made from just six basic ingredients — water, oats, cane sugar, cocoa powder, natural flavors, and salt.

Just 1 cup (240 mL) provides:

• Calories: 110
• Fat: 2 grams
  • Saturated fat: 0.5 grams
• Carbs: 19 grams
• Fiber: 3 grams
• Sugar: 4 grams
• Protein: 3 grams

Shop for Elmhurst Milked Oats Chocolate online.

13. Planet Oat Vanilla Oatmilk

Price: $

Plant Oats Vanilla Oatmilk has a distinct vanilla flavor without any added sugars — just naturally occurring oat sugar.

One cup (240 mL) contains:

• Calories: 90
• Fat: 1.5 grams
  • Saturated fat: 0 grams
• Carbs: 19 grams
• Fiber: 2 grams
• Sugar: 4 grams
• Protein: 2 grams

Keep in mind that this product has a few additives, such as gellan gum and dipotassium phosphate.

Shop for Planet Oat Vanilla Oatmilk online.

14. Best Blended Option: Mooala Organic Coconut Oat Milk

Price: $

Mooala is a Texas-based company with a line of dairy-free milk alternatives, including their Coconut Oat Milk.

Its consistency is similar to 2% milk, and its hint of coconut differentiates it from most products on the market. It’s also one of the only sugar-free options available.

Moreover, the product doesn’t need any added oils to make it rich and smooth because it contains coconut cream.

Organic oats, organic cinnamon, sea salt, calcium carbonate, and gellan gum are also on the ingredient list.

One cup (240 mL) provides:

• Calories: 50
• Fat: 3.5 grams
  • Saturated fat: 3 grams
• Carbs: 5 grams
• Fiber: 3 grams
• Sugar: 0 grams
• Protein: 1 gram
• Calcium: 30% of the DV

Shop for Mooala organic coconut oat milk online.

A Note on Availability

As of this article’s publication, the product above is sold out. If you’re interested in this oat milk, continue to check the link above for the latest availability information from the retailer.

How to Choose a Healthy Oat Milk Product

When looking for a healthy oat milk product, it’s important to take a look at the ingredient list.

Ideally, opt for a product with a short ingredient list that’s low in both added sugar and additives like thickeners, stabilizers, gums, and artificial flavorings and colors.

Keep in mind that many oat milks contain natural sugars because oats’ starches are broken down by enzymes during the manufacturing process.

Finally, if you have a gluten allergy or intolerance, only choose products that are certified gluten-free. While oats are naturally gluten-free, there’s still a risk of cross-contamination with other grains.

The Bottom Line

Oat milk is a popular plant-based beverage that’s enjoyed for its slightly sweet, oaty flavor and creamy consistency.

While numerous options abound, the healthiest ones tend to be low in sugar and additives.

It’s also surprisingly easy and inexpensive to make oat milk at home.