Oat Milk vs. Almond Milk: Which is Better for You?

When it comes to plant-based milk alternatives, oat milk and almond milk are two of the most popular choices. Both offer a creamy texture and a mild, versatile flavor, making them ideal for everything from morning coffee to smoothies and baking. 

Nutritionally, oat milk and almond milk are quite similar, with around the same number of calories per serving. However, there are some slight distinctions between the two kinds. For example, almond milk contains slightly more fat and calcium than oat milk, which includes more carbs and iron.

Here’s a closer look at the nutritional content of 1 cup (240 mL) of unsweetened oat milk and almond milk:

Nutrients	Oat Milk	Almond Milk	Cow’s Milk (2%)
Calories	79	59	122
Proteins	4 grams	1 grams	8 grams
Carbohydrates	14 grams	8 grams	12 grams
Fat	1.5 grams	2 grams	5 grams
Fiber	2 grams	1 grams	0 grams
Iron	6% of Daily Value	2% of Daily Value	0% of Daily Value
Sodium	5% of Daily Value	Less than 1% of Daily Value	7% of Daily Value
Calcium	1% of Daily Value	15% of Daily Value	30% of Daily Value

Both alternatives are dairy-free, which means they are good for anyone who is sensitive to dairy.

Plus, as plant-based beverages, both oat and almond milk include plant components. These bioactive substances work as antioxidants in the body, reducing inflammation and fighting free radicals, which can contribute to both acute and chronic sickness.

As a type of nut, almonds are a natural source of heart-healthy, monounsaturated fats—and you’ll reap these benefits when enjoying almond milk.

Here are some other key benefits of almond milk for you to enjoy.

One of the main advantages of almond milk is its low carbohydrate and calorie content. It is an excellent option for those looking to manage their weight or control their sugar intake.

Being part of a nut family, almond milk contains healthy fats, which are beneficial for heart health. The fats found in almonds can help maintain healthy cholesterol levels and steady blood sugar levels. 

In the long term, these healthy fats can reduce the risk of cardiovascular diseases.

Almond milk is often fortified with important micronutrients such as vitamin D, calcium, and vitamin B12.

These nutrients are essential for various aspects of health:

●  Vitamin D and calcium work together to support bone health, increasing bone mineral density and reducing the risk of fractures.

● Vitamin B12 is crucial for DNA synthesis, nerve function, and the production of healthy red blood cells. It is an essential nutrient that is often lacking in plant-based diets, making fortified almond milk a valuable source.

Oat milk and almond milk are both free of dairy and can be excellent additions to a vegan diet or for those who are lactose intolerant.

Compared to almond milk, oat milk is free of nuts, which may be an important factor to consider for people with a tree nut allergy.

Here are some of the key benefits of oat milk:

Oat milk is free of both dairy and nuts, which can be particularly important for people with tree nut allergies who need a safe, nutritious alternative to other types of plant-based milk.

Another standout feature of oat milk is its higher in fiber content. Oats are naturally rich in a type of soluble fiber called beta-glucan, which has numerous health benefits.

Beta-glucan helps to reduce cholesterol levels by either preventing its absorption or by helping to remove it from the body.

Oat milk is often fortified with essential nutrients, making it a nutrient-dense beverage. It typically contains vitamins and minerals such as vitamin B12, riboflavin, calcium, and phosphorus.

● Vitamin B12 is crucial for energy production, DNA formation, and maintaining a healthy nervous system. It is particularly important for those following a vegan diet, as it is naturally found in animal products.

●Riboflavin (Vitamin B2) is important for energy metabolism and overall cellular function.

● Calcium and phosphorus are vital for maintaining strong bones and teeth. These minerals work together to improve bone mineral density and reduce the risk of fractures.

When choosing plant-based milk alternatives, it’s essential to consider both the benefits and the potential downsides. Almond milk and oat milk have become popular options due to their nutritional profiles and environmental benefits. However, they may not be suitable for everyone.

We’ll explore some of the downsides of these popular milk alternatives, including their lower protein content, potential sugar levels, and allergy risks, to help you make a more informed choice.

Lower Protein Content: Oat milk is lower in protein compared to cow’s milk. Cow’s milk contains around 8 grams of protein per cup (237 ml), which is important for muscle growth, tissue repair, and immune function. Oat milk has about half the protein per cup, which might not meet the needs of individuals relying on milk as a primary protein source.

Potential Sugar Content: Oat milk may contain higher amounts of sugar. This is due to the malting process, where enzymes break down the oat starches into simpler sugars. Even unsweetened varieties might still have some natural sugars. Consuming high amounts of sugar can lead to chronic health conditions such as heart disease, obesity, and type 2 diabetes. It is important to check labels carefully to avoid added sugars.

Allergy Potential: Although rare, some people could be allergic to oats. This is particularly possible if the oats are grown near wheat or are cross-contaminated through farming equipment or storage bins, which could trigger allergic reactions.

Protein Content: Similar to oat milk, almond milk is also low in protein. This can be a drawback for individuals who rely on milk for their protein intake. For those who need a higher protein content in their diet, almond milk might not be the best choice.

Nut Allergies: Almond milk is not safe for individuals with nut allergies. Consuming almond milk could trigger allergic reactions in people with this type of allergy. Additionally, babies under 12 months should avoid almond milk due to the potential for allergic reactions and the need for more nutrient-dense milk alternatives.

Added Sugars: Some brands of almond milk contain added sugars, which can contribute to various health issues if consumed in large quantities. High sugar intake is associated with conditions like heart disease, obesity, and type 2 diabetes. Reading labels and choosing unsweetened varieties can help mitigate this issue.

When considering the environmental impact of plant-based milk alternatives, oat milk and almond milk each have their pros and cons. As sustainability becomes a driving factor in consumer choices, understanding how these options affect the environment is crucial.

One of the most significant differences between oat milk and almond milk lies in their water requirements. Almond milk production is notoriously water-intensive. It takes about 1.1 gallons of water to grow a single almond, which translates into a high water footprint for almond milk, especially in drought-prone regions like California, where a majority of the world’s almonds are produced.

In contrast, oat milk requires significantly less water. Growing oats is less water-dependent, making oat milk a more sustainable choice in terms of water conservation.

Oat farming generally requires less land compared to almonds. Oats are a hardy crop that can be grown in a variety of climates and soils, often without the need for extensive irrigation or pesticides. This makes oat milk a more environmentally friendly option in terms of land use and agricultural impact.

Almond farming, on the other hand, requires more specialized conditions, which often leads to monoculture practices. Monoculture can deplete soil nutrients and reduce biodiversity, contributing to long-term environmental degradation.

Both oat milk and almond milk have a lower carbon footprint than traditional dairy milk, but they differ slightly when compared to each other. Oat milk generally has a lower carbon footprint than almond milk, primarily due to its less intensive agricultural practices and lower water usage. However, the overall environmental impact can vary depending on factors like transportation, packaging, and processing methods.

Almonds are often treated with pesticides to protect the crops, which can have negative environmental effects, including soil and water contamination. Oats typically require fewer pesticides, making oat milk a better choice for those concerned about chemical usage in agriculture.

When weighing the environmental impact of “oat milk vs almond milk,” oat milk tends to be the more sustainable option, especially in terms of water usage, land conservation, and overall carbon footprint. For environmentally conscious consumers, oat milk may be the better choice, though both options are far more sustainable than traditional dairy milk.

Choosing between oat milk and almond life can be a little difficult for many, especially for people who have recently stepped into vegan substitutes. While it is important to find a sustainable alternative, it is also necessary to find a substitute that can fulfill your nutritional requirements. 

Get expert nutrition guidance from a Dietitian Live dietitian. Nutrition counseling can help you understand which dietary options work best for you. Book your first appointment today to get started on the path to better health.