Coconut Milk vs Oat Milk: Which Is Better For You?
In this article, we are going to compare coconut 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 coconut 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 coconut 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 coconut and oat drinks are, how they are produced, and finally how they compare in various ways.
What is Coconut Milk and How It’s Made?
Coconut milk is a type of milk that is used in many recipes and has many lovers of its mild taste.
It might be confusing to call it milk, but coconut milk is derived from coconuts and is plant-based. You can consume coconut milk, which is often preferred by vegans, or you can use it in your recipes.
The amount of calories in coconut milk is quite high.
Fat accounts for about 93% of its calorie content, including saturated fats, often referred to as medium-chain triglycerides (MCTs).
There has been some research to suggest that the medium-chain triglycerides (MCTs) included in coconut milk may assist with weight reduction, as well as improve metabolism and body composition.
The richness of coconut milk may be attributed to the nutritious components that are found in coconuts.
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.
Coconut vs Oat Milk Nutrition and Calories
Plant-based milks mostly consist of water, and coconut and oat milks are no exceptions.
3.5 oz or 100 g of coconut milk contains 150 calories, and consists mostly of fat (15 g), followed by protein (1.25 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 coconut milk to the same amount of oat milk.
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 coconut milk is lower in dietary fiber with 0 g.
|Coconut Milk||Oat Milk|
|Energy||150 kcal||48 kcal|
|Total Fat||15 g||2.75 g|
|Carbs||1.25 g||5.1 g|
|Fiber||0 g||0.75 g|
|Sugars||1.25 g||2.32 g|
|Protein||1.25 g||0.8 g|
What about micronutrients (vitamins and minerals) in coconut 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.
|Vitamin B-12||0 mcg||0.51 mcg|
|Calcium||0 mg||148 mg|
|Vitamin D||0 IU (1.7 mcg)||68 IU (1.7 mcg)|
|Iron||0.5 mg||0.26 mg|
|Magnesium||0 mg||5.9 mg|
|Phosphorus||0 mg||89 mg|
|Potassium||0 mg||148 mg|
|Vitamin A||0 mcg||85 mcg|
|Sodium||38 mg||42 mg|
If you’re trying to lose weight, you probably want to know whether coconut or oat milk is better for you.
With 150 calories per 3.5 oz (100 g), coconut milk is higher in calories than oat milk which contains 48 calories.
Coconut vs Oat Milk Taste and Uses
Coconut milk comes in different consistencies. It can be unctuous, thick like cake batter with a strong coconut taste, or slightly less viscous with a mild coconut flavor.
Coconut milk has a creamy consistency, and you can use it as a thickener in soups and curries.
The sweet tropical scent of coconut milk is perfect for smoothies. Coconut milk is rich in MCTs. Its high-fat content can add to the moisture of your cakes, brownies, and muffins. Coconut milk can add a tropical taste to vegetable curries and lentil soups.
You can also use coconut milk for your coffee. You can store thick coconut milk in your refrigerator and scoop it out to use it as whipped cream on your desserts. Whipped coconut cream can give your cocktails an exotic touch.
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.
Coconut milk and oat milk are both plant-based, non-dairy beverages, suitable for vegans.
Coconut 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 coconut 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.
In case you enjoyed reading this article, you might want to continue comparing plant-based milks using our tool.
Other Coconut Milk Comparisons
- Almond vs Coconut
- Barley vs Coconut
- Cashew vs Coconut
- Coconut vs Macadamia
- Coconut vs Pea
- Coconut vs Rice
- Coconut vs Soy
Other Oat Milk Comparisons
- Almond Milk vs Oat Milk
- Barley Milk vs Oat Milk
- Cashew Milk vs Oat Milk
- Macadamia Milk vs Oat Milk
- Oat Milk vs Pea Milk
- Oat Milk vs Rice Milk
- Oat Milk vs Soy Milk
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- It's regularly updated.
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