Almond Milk vs Oat Milk: Which Is Best?

In this article, we are going to compare almond milk and oat milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how almond and oat milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both almond and oat milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what almond and oat drinks are, how they are produced, and finally how they compare in various ways.

What is Almond Milk and How It’s Made?

Almond milk is a nut-based beverage that is becoming more and more popular day by day.

The reason behind the popularity of almond milk is that in addition to its light taste, it can also contain a nutritional composition that may be beneficial for you.

Almond milk is actually the best-selling non-dairy milk in the United States, followed by oat and soy milk.

Since almond milk isn’t a dairy product, it doesn’t contain any lactose. As a consequence of this, it is an excellent alternative for those who are unable to digest lactose.

Almond milk consists of two ingredients: water and almonds. Store-bought products usually contain between 2 and 5% of almonds, but also might contain other ingredients such as salt, stabilizers, and emulsifiers to make them taste better and to extend their shell life.

There are also unsweetened and sweetened variants, as well as products with added flavors such as chocolate or vanilla-flavored almond milk.

Also, almond milk products are usually fortified with vitamins and minerals that are hard to obtain on a plant-based diet, including calcium, Vitamin B12 and Vitamin D.

What is Oat Milk and How It’s Made?

Oat milk is one of the plant-based milks that is gaining popularity at the fastest pace.

It is naturally lactose-free and nut-free, but there are also gluten-free oat milk products, produced from gluten-free oats, and these products are suitable for people who have celiac disease or are gluten sensitive.

Although oats do not contain gluten by nature, the major source of exposure to gluten is cross-contamination caused by the wheat processing equipment.

Oat milk is a very popular choice for coffee, and many ‘barista’ plant-based milks are actually based on oat milk.

It is naturally higher in carbs than most other plant-based milks, so you should always try to choose products without added sugar, as it is already a relatively sweet drink.

Due to its creamy texture it’s often used in different dishes, such as curries, and is also available in its flavored versions. Oat yogurts are also available.

Similarly to other similar products, most oat milk products are fortified with different vitamins and minerals, most commonly with vitamins B-12 and D, as well as calcium.

Almond vs Oat Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between almond milk and oat milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and almond and oat milks are no exceptions.

3.5 oz or 100 g of almond milk contains 15 calories, and consists mostly of fat (1.22 g), followed by protein (0.55 g) and carbs (0.34 g).

Speaking of oat milk, the same amount contains 48 calories, and consists mostly of carbs (5.1 g), followed by fat (2.75 g) and protein (0.8 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of almond milk to the same amount of oat milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, oat milk is a better choice. It contains 0.75 g per 3.5oz (100g), while almond milk is lower in dietary fiber with 0.45 g.

Micronutrients

What about micronutrients (vitamins and minerals) in almond and oat milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Weight Loss

If you’re trying to lose weight, you probably want to know whether almond or oat milk is better for you.

With 48 calories per 3.5 oz (100 g), oat milk is higher in calories than almond milk which contains 15 calories.

Almond vs Oat Milk Taste and Uses

Almond milk is a low-carb, nutritionally dense, nut-based milk with a watery consistency. It has a slightly nutty taste and can also be a little sweet, depending on the type and quantity of almonds used while making the milk.

It is to be kept in mind that heating almond milk for a long time or on high heat may turn it bitter.

Almond milk can be used in coffee, hot chocolate, pancakes, French toast, smoothies, and even ice creams. It can also be used in baked items like cookies, bread, cakes, and brownies.

Some people find oat milk preferable to almond milk because of its creamy consistency, classical oat aftertaste, and hint of sweetness. It is without a doubt the best alternative to nut-based milk.

Oat milk has high nutrient density. It can also promote satiety after consumption because of its high protein and fiber content.

Oat milk makes the best creamer for coffee and tea due to its consistency and texture.

Additionally, it is the finest plant-based option for baking due to its perfect viscosity. Its slight oaty flavor can complement your cakes, brownies, and muffins.

You can also use unsweetened oat milk for making soups and puddings. Oat milk can maintain the consistency and enhance the taste of your broccoli, squash, or tomato soups. Oat milk can add creaminess to your mashed potatoes recipes.

If you have allergies, make sure that you read about nut and gluten-free labels when buying commercial oat milk.

Conclusion

Almond milk and oat milk are both plant-based, non-dairy beverages, suitable for vegans.

Almond milk and oat milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including almond and oat milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Almond Milk and Oat Milk.

Other Almond Milk Comparisons

• Almond vs Barley
• Almond vs Cashew
• Almond vs Coconut
• Almond vs Macadamia
• Almond vs Pea
• Almond vs Rice
• Almond vs Soy

Other Oat Milk Comparisons

• Barley Milk vs Oat Milk
• Cashew Milk vs Oat Milk
• Coconut Milk vs Oat Milk
• Macadamia Milk vs Oat Milk
• Oat Milk vs Pea Milk
• Oat Milk vs Rice Milk
• Oat Milk vs Soy Milk