Which one is best for you?

Oat milk vs almond milk

If you’re a non-dairy milk drinker, you probably know that there is a plot of choice, and it can be difficult to know what to choose. Maybe you’ve tried several and narrowed down your favorites to almond milk and oat milk. Your next question might then be: which one is healthier?

Nutrition experts say both oat milk and almond milk offer nutritional benefits. “Unsweetened oat and almond milks are great plant-based milk alternatives, with minor differences between them,” explains Caroline Cederquist, MD, certified bariatric physician and chief medical officer of bistroMD. “Therefore, I recommend that you select the one that best meets your dietary needs.”

For example, almond milk may be better if you have a gluten allergy or sensitivity, while oat milk is better for people with nut allergies, she says.

While traditional cow’s milk remains the first choice for most people, almond, oat, and other types of plant-based milk are more popular than ever. The plant-based milk market grew 11% between 2021 and 2022, and 45% of people who consume plant-based milk plan to increase their consumption over the next three years, according to McKinsey & Co.

Digestive health, lactose intolerance and adopting a vegan diet are the main reasons people turn to plant-based milk.

Still wondering if oat or almond milk is the healthier choice? Nutrition experts explain the pros and cons of each type.

The nutritional breakdown of oat and almond milk

Both of these plant-based milks are made by soaking almonds or oats in water. The mixture is then mixed and filtered. The exact nutritional information for oat and almond milk varies greatly depending on the product. But here’s a general overview of the nutritional makeup of oat and almond milk, according to the U.S. Department of Agriculture.

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The nutritional breakdown of approximately one cup of unsweetened oat milk includes:

• Calories: 80

• Fat: 1.5 g

• Sodium: 120mg

• Carbohydrates: 14 g

• Sugar: 1 g

• Fiber: 2 g

• Protein: 4 g

One cup of unsweetened almond milk contains:

• Calories: 37

• Fat: 3 g

• Sodium: 146mg

• Carbohydrates: 1 g

• Sugar: 0 g

• Fiber: 0 g

• Protein: 1 g

The benefits and harms of oat milk

Oat milk is popular thanks to its ‘creamy texture,’ says Tamar Samuels, MS, RDN, co-founder of Culina Health. It’s nut-free and dairy-free, but it’s not always gluten-free, even though oats are naturally gluten-free. So, if you’re on a gluten-free diet, oat milk may not be your best choice.

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It’s also low in saturated fat and often enriched with calcium and vitamins A, D and B12, explains Allison Arnett, MS, RD, lecturer and clinical program coordinator in the School of Health Sciences at the University of New Haven.

Oat milk also has more fiber than almond milk, Dr. Cederquist adds, but it’s also higher in calories and carbohydrates. And while oat milk may contain more protein than its almond counterpart, it contains less than cow’s milk.

“Many oat-based dairy products contain higher amounts of added sugar and oils than other milk alternatives,” says Samuels. So, if you are controlling your blood sugar, make sure to consume oat milk regularly.

Another thing to note is that oat milk often contains additives and stabilizers, says Arnett. “So it’s important to read labels.”

The benefits and harms of almond milk

Almond milk is lower in calories than oat milk. Dr. Cederquist says they also provide essential nutrients, including calcium and vitamin D. Almonds naturally contain vitamin E, which has anti-inflammatory and antioxidant properties.

It’s a good dairy-free and gluten-free alternative, but it’s not suitable for people with nut allergies, she explains. Almond milk is low in protein and contains less fiber than oat milk, and its low protein content can negatively impact a person’s fullness and fullness after consuming it, says Samuels . Arnett adds that, like oat milk, almond milk may contain additives and stabilizers, and some products may contain added sugar.

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What to Look for When Buying Oat and Almond Milk

Choosing almond or oat milk can be overwhelming, as there are so many options at the grocery store. Samuels strongly suggests reading product labels and nutritional values.

“Choose options with simple ingredient lists and limited additives, such as gums and carrageenan, which can cause digestive issues,” she says. Also check the sugar content, Samuels points out. Many non-dairy milks contain added sugar, and it’s best to choose an unsweetened option.

Also look for products fortified with nutrients, like calcium and vitamins D and B12, says Cederquist. “This is especially important if your diet is lacking in dairy and other calcium-rich sources.”

Is oat milk better for the environment?

Non-dairy milks are generally better for the environment than dairy products, according to Columbia University. However, dairy alternatives contribute to greenhouse gas emissions and require water for their production.

In general, oat milk is a more sustainable option, according to the university. Producing one liter of oat milk requires 48 liters of water, which is less than what is needed to produce dairy, soy or almond milk. It takes 12 liters of water to produce a single almond.

Which is healthier: oat milk or almond milk?

An 8-ounce glass of oat or almond milk per day can be “a great addition to a balanced diet,” says Dr. Cederquist, as long as you choose unsweetened, nutrient-enriched products. Otherwise, the nutritional profile of each is quite similar: so one is not really healthier than the other.

Choosing oat or almond milk “depends on your personal health goals, flavor preferences, and use case,” says Samuels.

“Always check the nutrition label to make sure your choice meets your dietary needs,” she adds. And choose the plant-based milk you like the most or opt for both.

Then discover the best foods rich in probiotics for gut health.

Expert sources

• Caroline Cederquist, MD, board-certified bariatric physician and chief medical officer of bistroMD

• Tamar Samuels, MS, RDN, co-founder of Culina Health

• Allison Arnett, MS, RD, lecturer and clinical program coordinator in the School of Health Sciences at the University of New Haven

• Similar but different: meet today’s consumer of dairy and alternatives, McKinsey & Co.

• Consumer Pulse: Who Drinks Alternative Milk and Why?, The Food Institute

• Unsweetened Milk Oats, USDA

• How Oat Milk Can Help Save the Environment, Columbia University