When it comes to plant-based milk options, oat milk and almond milk have taken center stage. Whether you’re lactose-intolerant, vegan, or just curious about alternative milk options, chances are you’ve encountered these two favorites on grocery store shelves. But when it comes to their nutritional profiles, sustainability, and taste, which one comes out on top?
This guide dives into the ingredients, benefits, and key differences between oat milk and almond milk to help you decide which one fits you best—not just for your health, but also for your specific dietary needs and lifestyle preferences.
Nutritional Comparison
When ranking oat milk and almond milk for health, looking at their nutritional profiles is a great place to start. Remember that these can vary based on brand, added ingredient, and how the milk is processed.
Calories and Fat Content
- Oat Milk
One cup of oat milk typically contains about 120-150 calories and 5 grams of fat. While it’s higher in calories and fat than almond milks, this fat content can be beneficial since it contains unsaturated fats known to improve heart health.
- Almond Milk
Almond milks wins the calorie race with only 30-50 calories per cup. It also contains just 2-3 grams of fat, much of which is heart-healthy unsaturated fat. If you’re watching your calorie intake, this milk might have the edge.
Protein
Neither oat milk nor almond milk is particularly protein-rich compared to cow’s milk or soy milk.
- Oat Milk: 2-4 grams of protein per cup
- Almond Milk: 1-2 grams of protein per cup
While oat milk has a slight advantage, you’ll need to consider other sources of protein if this is important to you.
Carbohydrates and Fiber
Oat milk is packed with carbohydrates (15-25 grams per cup) since it’s derived from whole-grain oats. This makes it a good option for quick energy. Additionally, oats naturally contain beta-glucan, a type of soluble fiber that may help lower cholesterol levels.
Almond milk, on the other hand, contains only 1-2 grams of carbohydrates per cup, making it keto- and low-carb-diet friendly. However, it lacks the dietary fiber found in oat milk.
Vitamins and Minerals
Both types of milk are often fortified to add essential nutrients.
- Oat Milk: Rich in natural iron and vitamin B12 (important for energy production and maintaining red blood cells). Many brands fortify oat milk with calcium and vitamin D.
- Almond Milk: Naturally high in vitamin E, a powerful antioxidant that supports skin health. Fortified almond milk often contains added calcium and vitamin D for bone health.
Digestibility and Allergies
Oat Milk
Oat milk is free of dairy, soy, and nuts, making it an excellent choice for individuals with certain food allergies. Its natural creaminess often appeals to people who want a dairy substitute in coffee or recipes.
Almond Milk
Almond milk is also dairy- and soy-free, but it presents an issue for those allergic to nuts. If nut allergies are a concern, this milk might not be your best bet.
Both oat milk and this milk are easy to digest for most people, though oat milk’s carbohydrate content could cause discomfort for those with gluten sensitivities (unless certified gluten-free).
Health Benefits
Both milk alternatives come with their unique benefits.
- Oat Milk: Its rich fiber content benefits heart health and keeps you fuller for longer. It’s an excellent source of energy, thanks to its high carbohydrate content.
- Almond Milk: Low in sugar and calories, almond milk is a better option for weight management. Plus, its antioxidant vitamin E promotes glowing skin and prevents cell damage.
Your choice may boil down to what nutritional goals you’re prioritizing.
Environmental Impact
If sustainability is a factor in your decision-making, it’s essential to understand how each drink affects the planet.
Oat Milk
Oat milk has surged in popularity partly because it’s considered one of the most sustainable milk options available. Oats require less water and land to grow compared to nuts, including almonds. Additionally, oat farming has a relatively low carbon footprint.
Almond Milk
Almond milk production uses far more water. According to the Water Footprint Network, producing just one liter of milk requires over 600 liters of water, mainly due to the water-intensive process of growing almonds. This makes almond milk less environmentally friendly compared to oat milk.
Almond still beats dairy milk when it comes to greenhouse gas emissions—a consideration for eco-conscious consumers—though it falls behind oat milk in overall sustainability.
Taste and Texture
Taste is subjective, but it often plays a huge role in choosing between oat and almond milk.
- Oat Milk: Its naturally creamy texture makes it a favorite among baristas and ideal for lattes and coffees. Its neutral flavor pairs wonderfully with savory and sweet recipes alike.
- Almond Milk: With a light, nutty flavor and thinner consistency, this milk works well in smoothies and cereal. It’s better suited to those who prefer a more understated taste.
Top Uses
Both kinds of milk are versatile, but each shines in different scenarios:
- Oat Milk: Oat milk excels in creamy applications like coffee, baking, and soups. Its thicker texture also works as a dairy substitute in recipes like pancakes or mashed potatoes.
- Almond Milk: Almond milk is a great option for cold applications like smoothies, cereal, and overnight oats. Its mild taste won’t overpower your dishes, making it highly versatile.
Which One Is Healthier?
The answer depends on your personal preferences, lifestyle, and dietary needs.
You might prefer oat milk if:
- You want a milk with extra fiber.
- Sustainability’s your priority.
- You love creamy coffee and rich recipes.
On the other hand, almond milk could be your go-to if:
- You’re watching calories or carbs.
- You’re looking for a great source of vitamin E.
- You enjoy a lighter, refreshing taste.
Ultimately, there’s no clear winner between oat milk and almond milk—both have unique strengths and provide nutritious, delicious alternatives to dairy.
Choose What’s Best for You
With plant-based milks becoming more common, now’s the perfect time to experiment and find the option that best aligns with your goals—whether that’s optimizing health, supporting the environment, or simply maximizing taste.
Want to try both? Many grocery stores carry smaller cartons to help you test each variety before committing. Cheers to finding your perfect pour!