Barley Milk vs Oat Milk: How To Choose?

In this article, we are going to compare barley 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 barley 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 barley 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 barley and oat drinks are, how they are produced, and finally how they compare in various ways.

What is Barley Milk and How It’s Made?

Barley is a type of grain. It is one of the most consumed grains in America.

It is very rich in nutrients. It contains many vitamins and minerals and is associated with a number of health benefits.

Another plant-based milk option made using barley is barley milk. It is frequently on the shelves and can reach many consumers thanks to both its taste and composition.

The nutritional value of barley is high due to its high content of vitamins, minerals, and other useful plant elements.

Pearl barley is the only kind of barley that does not utilize the whole grain; this type of barley has been polished, which removes part or all of the exterior bran layer as well as the husk. Nearly all other types of barley do use the complete grain.

When ingested in its whole-grain form, barley is a very rich source of fiber, selenium, molybdenum, and manganese. In addition, it has a respectable quantity of copper, chromium, magnesium, phosphorus, and niacin.

During the barley milk preparation process, however, the fiber and pulp are separated, so this is a crucial consideration to keep in mind. Because it is not ingested in its whole, it is unable to give all of the health advantages that are associated with consuming whole barley.

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.

Barley vs Oat Milk Nutrition and Calories

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

Macronutrients

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

3.5 oz or 100 g of barley milk contains 29 calories, and consists mostly of protein (2.08 g), followed by fat (2.08 g) and carbs (1.25 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 barley 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 barley milk is lower in dietary fiber with 0.4 g.

Micronutrients

What about micronutrients (vitamins and minerals) in barley 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 barley or oat milk is better for you.

With 48 calories per 3.5 oz (100 g), oat milk is higher in calories than barley milk which contains 29 calories.

Barley vs Oat Milk Taste and Uses

Barley milk is creamy and has a slightly earthy-grainy aftertaste.

Like other plant-based milk, you can use barley milk in coffee, tea, and smoothies. You can use it in your baked items for its earthy smell.

Barley milk can add to the taste of chocolate-based dishes.

It can enhance the flavor of chocolate fudge cake and brownies. You can use it in pasta sauces to add a grainy taste.

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

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

Barley 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 barley 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: Barley Milk and Oat Milk.

Other Barley Milk Comparisons

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

Other Oat Milk Comparisons

• Almond 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