Oat Milk vs. Almond Milk

Oat milk and almond milk are two popular choices for those seeking plant-based alternatives to dairy beverages and desserts.

Oat Milk vs. Almond Milk
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In recent years, these milks have gained significant popularity, making appearances in coffee shops and smoothie bars. They have also become a staple on many shopping lists, with sales of plant-based milks in the United States experiencing a remarkable 61% increase between 2012 and 2016.

If you’re considering making the switch to a dairy-free alternative, you may be curious about the differences between oat milk and almond milk.

This article aims to provide a comprehensive comparison of these two options, highlighting their similarities and distinctions to help you make an informed decision about which one suits your preferences and needs best.

Nutrients Profile

The nutritional composition of unsweetened oat milk and almond milk is quite similar, with both beverages containing approximately the same number of calories per serving.

However, there are some subtle distinctions between the two. Almond milk, for instance, has a slightly higher fat and calcium content compared to oat milk. On the other hand, oat milk boasts a higher carbohydrate and iron content.

Let’s delve deeper into the nutritional value of 1 cup (240 mL) of these unsweetened milk alternatives.

Oat milkAlmond milk
Protein4 grams1 gram
Carbs14 grams8 grams
Fat1.5 grams2 grams
Fiber2 grams1 gram
Iron6% of the Daily Value (DV)2% of the DV
Sodium5% of the DVless than 1% of the DV
Calcium1% of the DV15% of the DV

Please be aware that numerous brands are enriched with additional nutrients, such as calcium, vitamin B12, and vitamin D. As a result, these brands may contain higher levels of these specific nutrients.

Pros and Cons of Oat Milk vs. Almond Milk

Oat milk Pros

Oat milk
Image by @freepik
  • Oat milk has a creamy consistency that almond milk does not due to its higher carb and calorie content.
  • One more advantage of the naturally heavier texture of oat milk is that thickeners are not necessary. In addition, it hardly ever contains thickeners (like carrageenan), which some scientists think are bad for the digestive system.
  • Maintains freshness for a longer period of time and is highly stable.
  • Rosen concludes that oat milk is more sustainable and has a smaller environmental impact.

Oat milk Cons

  • If you follow a strict carbohydrate or calorie-restricted diet, such as those following the ketogenic diet, think about incorporating oat milk into your daily meals and pay attention to serving sizes.
  • Gluten-free consumers should also exercise caution when purchasing products. Make sure the product is actually gluten-free by reading the labels if you have a gluten allergy or celiac disease.
  • Oat milk frequently contains extra oils, such as canola oil, that may cause inflammation.

Almond milk Pros

Photo: @jcomp/freepik image
  • A benefit if you’re trying to cut back on your daily calorie intake is that almond milk still has a lot fewer calories than oat milk.
  • Almond milk contains fewer carbohydrates than oat milk and won’t cause a blood sugar spike.
  • Lastly, almond milk contains more fat-soluble vitamins like vitamin E and good fats.

Almond milk Cons

  • Thin consistency Almond milk lacks the creamy, frothy texture of oat milk.
  • Almond milk is frequently sweetened because it lacks the natural sweetness of oat milk. Castillo and Modell agree that you should always go with the unsweetened option, regardless of whether you’re keeping a close eye on your carb intake.

The bottom line

In terms of their nutritional content and possible health advantages, popular plant-based beverages like oat milk vs. almond milk have a lot in common. Almond milk, on the other hand, needs more water to make and occasionally has additives like carrageenan in it. But oat milk turns out to have a slightly higher carb content, so it might not work with certain diet plans like the paleo or ketogenic ones. Their varying tastes and textures may also mean that some recipes call for one over the other. According to your needs and preferences, either can be a fantastic complement to a balanced diet.

Related: Is Oat Milk Gluten-Free?


Which is healthier almond milk or oat milk?

The high fiber content of oat milk makes it the winner.

Is oat milk or almond milk better for protein

Similar to almond milk, oat milk has a marginally higher fat, protein, and fiber content.

Why choose oat milk over almond milk?

Oat milk is superior because of its high fiber content if you’re trying to control your cholesterol or just want a satisfying beverage.

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