When it comes to choosing a dairy milk alternative, there are many options to choose from. It can be hard to decide which one to buy. Two of the most popular choices are oat milk and almond milk, but they have different properties. Understanding the differences between oat milk vs almond milk can help you decide which one is best for you and your family.
Oat Milk Nutrition
According to the USDA, one cup of oat milk has the following nutrition. To get the most accurate nutrition information, check the nutrition label of the product you are buying.
- Calories 120
- Carbohydrates 16 grams
- Protein 3 grams
- Fat 5 grams
- Fiber 2 grams
- Calcium 350 mg
- Vitamin D 144 IU
Almond Milk Nutrition
You can find many sweetened almond milks on the store shelf, but the healthiest option is unsweetened almond milk. The following nutrition information is for one cup of fortified unsweetened almond milk.
- Calories 37
- Carbohydrates 1 gram
- Protein 1 gram
- Fat 3 grams
- Fiber 0 grams
- Calcium 422 mg
- Vitamin D 88 IU
Oat Milk Vs Almond Milk
When comparing oat milk and almond milk, there are several considerations. You should compare the nutrition of each one as well as your allergies and taste preference.
- Oat milk vs almond milk calories
One cup of oat milk has 120 calories, while unsweetened almond milk has 37 calories. If you are trying to lose or maintain weight, unsweetened almond milk is a better choice. But beware of sweetened almond milk which will have many more calories and added sugar.
- Carbs in oat milk vs almond milk
Oat milk has 16 grams of carbohydrate per cup, while unsweetened almond milk only has 1 gram. Of those carbohydrates, oat milk provides 2 grams of dietary fiber, and almond milk provides no fiber. If you are following a low-carb diet, the choice of unsweetened almond milk is obvious. But sweetened almond milks will have many more grams of carbs in the form of added sugar.
But oat milk provides 2 grams of fiber compared to zero in the almond milk. Dietary fiber improves digestion and can help lower the risk of certain chronic diseases, such as heart disease and diabetes. And most Americans are not getting enough fiber in their diets. So the oat milk is a better choice for fiber.
- Protein and fat in oat milk vs almond milk
Oat milk has a little more protein and fat than almond milk. Both protein and fat help you stay fuller longer, but the difference between the two milks is small.
- Oat milk vs almond milk taste
The taste of oat milk is a little sweeter than almond milk, making it a great choice for anyone who likes a hint of sweetness in their drinks. Oat milk also tends to be creamier and thicker than almond milk, which gives it a rich and satisfying flavor. But almond milk usually has more of a nutty flavor that some people enjoy. But some may find it too strong or bitter.
Both oat and almond milks are tasty alternatives to dairy-based milks and can be used in many different recipes or enjoyed on their own. Taste is a personal preference, so try each one to see which one you like better.
- Other considerations
Milk is a main source of calcium and vitamin D for most people. So it's important to find a milk alternative that is high in these two nutrients. Fortified oat and almond milks are both excellent sources of calcium and vitamin D. An additional benefit of almond milk is that it provides vitamin E, which is a strong antioxidant.
If you have a nut allergy, oat milk is the better choice for you over almond milk. And while oats are gluten free, opt for almond milk or choose an oat milk that is certified gluten free if you have Celiac disease.
Oat Milk Vs Almond Milk FAQs
No, almond milk and oat milk are non-dairy beverages. Almond milk is made from ground almonds, and oat milk is made from oats. They have become popular over the last few years as alternatives to cow’s milk and other dairy products. Many people who are lactose intolerant or allergic to dairy use them in place of regular dairy milks.
Yes, almond milk and oat milk are both vegan and vegetarian-friendly.
Yes, oat milk is a nutritious and healthy beverage that is low in calories and fat but provides protein, fiber, calcium, vitamin D, and many essential vitamins and minerals.
Yes, almond milk is good for you because it is very low in calories and fat but high in calcium, vitamin D, vitamin E, and other vitamins and minerals. But make sure you buy unsweetened almond milk so you don't increase your intake of added sugars and empty calories.
Bottom Line
If you are looking for a non-dairy milk alternative, oat milk and almond milk are excellent choices. Both oat and almond milks are low in calories and fat and provide important vitamins and minerals. Which one you choose will depend on your personal preferences regarding taste, texture, and nutrient content. So try them both to see which one you like best, and let me know in the comments.
