Almond Milk vs. Oat Milk 

Curious about Almond Milk vs. Oat Milk? Discover the key differences in nutrition, taste, and uses to help you decide which is for you.

With plant based milks increasing in popularity, there is no shortage of products on the market. Almond milk and oat milk are some of the most well-known options, but you may be wondering which is the better choice.

Let’s take a look at how they compare by exploring their nutrient profile, taste, texture, uses, and sustainability. 

Nutrient Comparison: Almond Milk vs. Oat Milk 

Here is a side-by-side comparison of the nutrient profile for a 1 cup (240mL) serving of unsweetened almond milk vs. unsweetened oat milk. 

Nutrient	Almond milk (unsweetened)	Oat milk (unsweetened)
Calories	35 kcal	80 kcal
Fat	3 g	4.5 g
Carbohydrates	1 g	8 g
Protein	1 g	1g
Sodium	150 mg	85 mg

Key Takeaways: 

• Oat milk is higher in calories and carbohydrates (naturally occurring sugars) compared to  almond milk. 
• Both almond milk and oat milk have similar amounts of fat and protein. 
• Almond milk contains more sodium than oat milk. 
• Both milks have very similar, if not identical nutrient profiles for vitamins and minerals (vitamin D, potassium, iron, zinc, etc.), because plant based milks are often fortified with nutrients. 

What is Fortification? 

Fortification is the process of adding essential nutrients to foods to improve their nutritional value. For example, plant-based milks (like almond or oat milk) are often fortified with nutrients such as calcium, vitamin D, and vitamin B12. These nutrients aren’t naturally present in the plant base, but fortification helps make the product more comparable to dairy milk in terms of nutrition. 

Health Benefits: 

• The consumption of plant-based milks has been found to lower the risk of chronic disease such as cancer, diabetes, and heart disease. This is because they contain antioxidants, which help to protect our cells from damage. 
• Plant-based milks are a great alternative for those with dyslipidemia, as they contain less saturated fats than dairy milk, which is beneficial in preventing and managing cardiovascular disease. 

Taste, texture, and uses: 

• Almond milk has a slightly nutty taste and a more watery texture. 
• Oat milk has a creamier texture, similar to dairy milk, and a neutral taste. 
• Both milk alternatives can be used in smoothies, cereal, coffee and tea, and baking. 
• Although, oat milk froths better than almond milk because of its textural similarity to dairy milk. 

Sustainability: 

• Almond milk and oat milk have been found to produce between 21-78% lower greenhouse gas emissions per litre, compared to cow’s milk, making it a very sustainable option. 
• Although, when comparing the sustainability of almond milk and oat milk, the more environmentally friendly option is oat milk. 
• The production of almond milk, including growing the almonds and processing them into milk utilizes a large amount of water, much more than that of any other plant-based milk. 

Bottom Line: 

Both almond milk and oat milk can be a part of a healthy diet. The option that is best suited for you will depend on your personal health needs and preferences. 

Choose almond milk if you want a lower-calorie option.

Choose oat milk if you prefer a creamier texture, want something closer to dairy milk, or are looking for the more sustainable choice.

FAQs: Almond Milk vs. Oat Milk 

Next Read: 

1. Is Almond Milk Gluten Free?
2. Plant Based Milk Brands
3. 10 Best Protein Cereals

Written by: Serena Coppolella, Nutrition Student

Edited by: Juliana Crimi, RD, MHSc