Oat Milk vs Rice Milk: Which Is Better?
In this article, we are going to compare oat milk and rice 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 oat and rice 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 oat and rice 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 oat and rice drinks are, how they are produced, and finally how they compare in various ways.
Interested in other comparisons? Check them out.
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.
What is Rice Milk and How It’s Made?
Rice milk is a beverage that is frequently used as a plant-based substitute for milk made from dairy animals.
In spite of the fact that it is widely referred to as “rice milk,” the name “milk” may technically only be utilized to refer to a dairy beverage that originates from cows, in accordance with the requirements set by the FDA.
In the event that you go to the grocery in search of rice milk, you will most likely come across packets that are labeled as “rice non-dairy beverage” or “rice drink”.
Thanks to its composition, rice milk is not only a good option for vegans and lactose intolerant but also provides a rich mineral and nutritional supplement, while at the same time it has low fat and energy value.
Rice, either brown or white, combined with water may be used to manufacture one’s own rice milk.
Brown rice, sweeteners, brown rice syrup, plant-based oils, or flavorings like vanilla are often included in industrial ones. Brown rice may also be the primary ingredient.
The vast majority of varieties of rice milk are supplemented with additional minerals. Rice milk often has increased quantities of B vitamins, calcium, iron, vitamin D, and vitamin A in order to make it nearly similar to cow’s milk.
Oat vs Rice Milk Nutrition and Calories
Plant-based milks mostly consist of water, and oat and rice milks are no exceptions.
3.5 oz or 100 g of oat milk contains 48 calories, and consists mostly of carbs (5.1 g), followed by fat (2.75 g) and protein (0.8 g).
Speaking of rice milk, the same amount contains 47 calories, and consists mostly of carbs (9.17 g), followed by fat (0.97 g) and protein (0.28 g).
The table below compares the nutrition of a 3.5-ounce (100-gram) portion of oat milk to the same amount of rice 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 rice milk is lower in dietary fiber with 0.3 g.
|Oat Milk||Rice Milk|
|Energy||48 kcal||47 kcal|
|Total Fat||2.75 g||0.97 g|
|Carbs||5.1 g||9.17 g|
|Fiber||0.75 g||0.3 g|
|Sugars||2.32 g||5.28 g|
|Protein||0.8 g||0.28 g|
What about micronutrients (vitamins and minerals) in oat and rice 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||0.51 mcg||0.63 mcg|
|Calcium||148 mg||118 mg|
|Vitamin D||68 IU (1 mcg)||42 IU (1 mcg)|
|Iron||0.26 mg||0.2 mg|
|Magnesium||5.9 mg||11 mg|
|Phosphorus||89 mg||56 mg|
|Potassium||148 mg||27 mg|
|Vitamin A||85 mcg||63 mcg|
|Sodium||42 mg||39 mg|
If you’re trying to lose weight, you probably want to know whether oat or rice milk is better for you.
Oat and oat are very similar in calories.
Oat milk has 48 calories per 3.5 oz (100 g), while rice milk has 47 calories, so speaking strictly about calories, there’s no much difference.
Oat vs Rice Milk Taste and Uses
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.
Rice milk has a subtle rice-y and sweet aftertaste with a watery consistency.
The slightly sweet taste of rice milk is because of the fermentation process. Rice milk complements many sweet and savory dishes without overpowering them.
It is an excellent choice for baking, working with thickening agents like cornstarch. Its watery consistency makes it easier to mix it with cornstarch without lumping.
You can use rice milk to make light sauces and soups. You can also use it in fruit and vegetable smoothies.
Rice milk can be also used to make vegan ice-creams. You can also add it to coffee and oatmeal. Sweet and fruity flavors go well with rice milk.
Oat milk and rice milk are both plant-based, non-dairy beverages, suitable for vegans.
Oat milk and rice 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 oat and rice 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.
Other Oat Milk Comparisons
Other Rice Milk Comparisons
- Almond Milk vs Rice Milk
- Barley Milk vs Rice Milk
- Cashew Milk vs Rice Milk
- Coconut Milk vs Rice Milk
- Macadamia Milk vs Rice Milk
- Pea Milk vs Rice Milk
- Rice Milk vs Soy Milk
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- We cite relevant studies and trusted sources.
- It's regularly updated.
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