Oat Milk vs Almond Milk: Which Dairy Alternative is Better?

There was a time when finding vegan dairy products and milk alternatives was a real challenge. Now most grocery stores stock at least the basic alternatives, like almond, oat, coconut, and soy milk. Specialty stores carry even more.

If you are looking for a milk alternative, you can start to narrow down your options by allergies and sensitivities, flavor, and personal preference. You’ll still likely end up with a few options. Two of the most popular are oat and almond milks. Which is best? We’ll help you figure it out.

Why Choose Milk Alternatives?

Dairy milk has a lot of health benefits, but it’s not suitable for everyone or every occasion. Real milk is rich in calcium, vitamin D, B vitamins, potassium, and protein.

Consuming dairy is associated with weight maintenance, a lower risk of metabolic syndrome, and even improved fertility in women. Despite these potential benefits, there may be some health risks associated with milk, especially whole milk, and other valid reasons to seek an alternative:

• If you have lactose intolerance or a milk allergy, you can’t drink dairy milk.

• Many people follow a vegan or plant-based diet, which doesn’t allow dairy products.

• Plant-based foods are generally better for the environment.

• To avoid milk with added hormones, residual antibiotics, and pesticides, you need to shell out more for organic products.

• Milk contains saturated fat, which is associated with increased cholesterol levels and an increased risk of heart disease.

Learn more here about dairy alternatives and how they fit into a healthy diet.

Oat Milk vs. Almond Milk – How Are They Made?

One of the big reasons people turn to plant-based diets is the concern over the environmental impact of raising animals. Dairy cows produce a lot of greenhouse gases. Manure often pollutes local water. Dairy farms take up a lot of space, leading to the loss of natural ecosystems.

The production of milk alternatives generally requires fewer resources and space. The process may be better for your health too, as there are no antibiotics or growth hormones involved. It also can impact the texture and flavor.

It’s easy to understand how milk is made, but what about milk alternatives? The process of making any food impacts the environment, how it tastes, and its nutritional value. If you’re serious about choosing the best milk, start with how they’re made.

Both are made through a similar process. The almonds or oats are soaked in water, blended, and strained. The last step creates a smoother texture, similar to milk. Both products are mostly water. The processing removes a lot of the bulk of each food. Most companies fortify almond and oat milk with calcium and vitamin D.

In terms of environmental concerns and sustainability, the process of making each milk is very similar. The differences arise in growing and harvesting almonds and oats. Oats require more land but almonds take a lot of water to grow.

Comparing Nutrients

For health considerations, take a look at the nutritional makeup of almond milk and oat milk. Both have small amounts of fat but no saturated fat, unlike real milk. Calories, vitamins, and protein differ a little between the two. There is also a lot of variation between brands and types, for instance, sweetened versus unsweetened almond milk. Check out individual labels to compare.

Calories in Oat and Almond Milk

Calorie content varies significantly based on the style of milk and any added sugar or flavors. Here is a calorie comparison for one cup of three different types of Oatly brand oat milk:

• Low Fat – 90 calories

• Original – 120 calories

• Chocolate – 150 calories

• Full Fat – 160 calories

Here is a comparison of calories in one cup of Almond Breeze brand almond milks:

• Unsweetened vanilla – 30 calories

• Original – 60 calories

• Vanilla – 80 calories

• Extra creamy – 80 calories

• Chocolate – 100 calories

Although there are many different options, oat milks generally have more calories than almond milks. If you’re watching calorie intake, unsweetened almond milk is your best option.

Macronutrient Comparison

There is a lot of variation in oat and almond milks, even within one brand. If fat is a concern, you can find a low-fat variety. If you want to avoid added sugar, choose an unsweetened type.

Neither milk has any significant amount of saturated fat, or any at all, but this can vary depending on the brand or variety. Oat milks usually have more total fat because manufacturers add a little oil to most products for a better mouthfeel.

Oat milk is richer in carbohydrates, with 14 to 16 grams per serving. Almond milk without added sugar may have as little as one gram of carbs per serving.

Oat milk also has more protein than almond milk. In comparing the original varieties of Almond Breeze and Oatly, the almond milk has just one gram of protein, while the oat milk has three. Oat milk has more fiber too, although not a lot, usually around one or two grams.

This may seem a little surprising because whole almonds do have protein and healthy fats, as well as some carbs. The reason so little make it into the milk is that it takes only a few almonds to make one cup of milk. In terms of macronutrients and calories, you don’t get much with almond milk. Choose oat milk if you want something more substantial and nutritive.

Vitamins and Minerals in Oat Milk vs Almond Milk

When it comes to the micronutrients, the content in milk alternatives depends largely on what the manufacturer adds. Again, few almonds go into almond milk, but most are fortified with vitamin D, calcium, vitamin A, and vitamin E.

Oat milks are usually similarly fortified, but almond milk offers more natural vitamin E. Some brands also add vitamin B12, a nutrient found in dairy and meat but rarely in plant-based foods. If you are a vegan or eat mostly plant-based, look for a brand fortified with this essential nutrient.

Everything you wanted to know about vitamins and minerals is in this extensive guide.

What About Taste and Texture?

The best way to decide if you prefer the taste and feel of one milk over the other is to do a taste test. Oat milk is considerably thicker than almond milk. Almond milk is watery in comparison, more like skim milk. Unsweetened almond milk has almost no flavor, although some people describe it as mildly nutty. Oat milk has a little bit of natural sweetness.

The Best Uses for Oat Milk vs Almond Milk

There is no rule that says you have to stick with one dairy alternative only. You can use oat milk or almond milk depending on your needs at the time. These are some of the best uses for and reasons to choose almond milk:

• You need a milk substitute that is low in calories.

• You’re avoiding or limiting carbs.

• You have other sources of protein.

• You want a neutral flavor for things like smoothies or a bowl of cereal or oatmeal.

• You like skim milk and want something similar.

Consider choosing oat milk in these situations:

• You’re looking for something with protein and calories are not an issue.

• You prefer a creamier, thicker milk.

• You like whole milk and want something similar, with more substance.

• You’re looking for a milk substitute that will be frothy in coffee drinks.

• You need a substitute for milk in baked goods.

In recipes, you can use any milk substitute in a one-to-one ratio to replace dairy milk. In terms of baking, though, oat milk produces a better end result.

Other Milk Alternatives to Consider

Oat milk and almond milk are two of the most popular milk alternatives on the market, but they’re far from the only ones. These are some of the others you’ll find in the store:

• Soy milk is a good source of protein. Soy is one of the only plants that contains all the essential amino acids. It is a complete protein, like dairy and meat.

• Rice milk has little to no protein and is rich in carbs. It’s a good fuel source for endurance workouts and events and for anyone with nut and soy allergies.

• Cashew milk is similar to almond milk in terms of nutrients but is a little creamier and more substantial.

• Hemp milk falls near the middle in terms of calories and has omega-3 and omega-6 fatty acids. Like soy, it has the full complement of amino acids.

• Coconut milk comes in two varieties. The canned milk is very thick, creamy, fatty, and high in calories. It’s best to use this sparingly. Drinkable coconut milk has about 40 calories per cup with a little bit of fat.

What you put in your body is important, so it’s worth weighing the options. If you can’t drink milk or choose to opt out of dairy products, compare and contrast popular non-dairy options. Oat and almond milk have a lot going for them, with a few important differences. This information should help you and your clients who ask about choosing milk alternatives.

Sometimes the answers to nutrition questions come down to small but important details. Learn how to make these tough calls by becoming an ISSA Certified Nutrition Coach. This online program provides everything you need to be a trusted source of nutrition and food information for your clients.

References

Rautiainen, S., Wang, L., Lee, I. M., Manson, J. E., Buring, J. E., & Sesso, H. D. (2016). Dairy consumption in association with weight change and risk of becoming overweight or obese in middle-aged and older women: a prospective cohort study. The American journal of clinical nutrition, 103(4), 979–988. https://doi.org/10.3945/ajcn.115.118406

Lee, M., Lee, H., & Kim, J. (2018). Dairy food consumption is associated with a lower risk of the metabolic syndrome and its components: a systematic review and meta-analysis. The British journal of nutrition, 120(4), 373–384. https://doi.org/10.1017/S0007114518001460

Janiszewska, J., Ostrowska, J., & Szostak-Wegierek, D. (2020). Milk and Dairy Products and Their Impact on Carbohydrate Metabolism and Fertility-A Potential Role in the Diet of Women with Polycystic Ovary Syndrome. Nutrients, 12(11), 3491. https://doi.org/10.3390/nu12113491

Collections. OATLY!. (2022). Retrieved 16 March 2022, from https://us.oatly.com/collections.

Almond Breeze.Bluediamond.com. (2022). Retrieved 16 March 2022, from https://www.bluediamond.com/brand/almond-breeze.

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