Almond Milk Nutrition Vs Oat Milk

Almond Milk Nutrition Vs Oat Milk

As a nutritionist with over 10 years of experience, I am often asked how the nutritional profiles of various milk alternatives compare. Two of the most popular dairy-free milks are almond milk and oat milk.

Both provide key nutrients, but they differ in their vitamin, mineral, and overall nutrition content. By comparing almond milk and oat milk’s calories, protein, carbs, fats, and micronutrients, you can determine which better supports your health goals. Almond Milk vs Hemp

Key Takeaways For Almond Milk Nutrition Vs Oat Milk

Almond Milk Benefits

    • 🥜 High vitamin E
    • ❤️ Supports heart health
    • 🍯 Low carb & low calorie

Oat Milk Benefits

  • 💪 More protein & fiber
  • 🦴 Strengthens bones
  • 🍠 Nutrient-dense

Choosing What’s Best

🚰 Consider sustainability

👍🏻 Choose unflavored varieties
🥛 Compare nutrition labels

Nutrition Facts: Almond Milk vs Oat Milk

Below is a side-by-side comparison of the basic nutritional information in one cup of almond milk versus one cup of oat milk: Oat and Almond Milk Nutrition

Nutrition FactAlmond MilkOat Milk
Calories39 kcal120 kcal
Protein1 gram3 grams
Carbohydrates1 gram16 grams
Fat3 grams5 grams
Sugar0 grams7 grams

As shown in the table, oat milk exceeds almond milk in nearly all macronutrient categories. It has higher amounts of calories, protein, carbs, and fat compared to almond milk.

However, here is a more in-depth look at how these two dairy milk alternatives stack up nutritionally:

Almond Milk Nutrition Vs Oat Milk

Calories and Macronutrients

Almond Milk Calorie and Macronutrient Count

Almond milk is very low in calories and macronutrients. A single cup clocks in at just 39 calories, with only 1 gram of protein and carbs each and 3 grams of fat.

The small amount of protein comes from the almonds themselves. Meanwhile, its low carb, sugar free, and high monounsaturated fat composition makes it ketogenic diet approved.

Overall, it has very little effect on nutritional intake given its minimal calories and macros.

Oat Milk Calorie and Macronutrient Count

Comparatively, oat milk provides far more nutritional value. One cup contains 120 calories – over three times that of almond milk.

It also supplies 3 grams of protein, 4 more grams of fat, and 16 grams of carbohydrates including 7 grams of sugar.

The high nutrient content reflects the use of whole oats – which pack protein, fiber, B vitamins, iron, and other minerals – to create oat milk. This makes it more nutrient dense than almond milk.

Vitamin and Mineral Content

Beyond macronutrients, understanding the differing vitamin and mineral profiles of almond and oat milk can further inform which best fits your nutritional needs.

Almond Milk Vitamins and Minerals

Almond milk supplies small amounts of key vitamins and minerals, including:

  • 30% Daily Value Vitamin E
  • 2% DV Calcium
  • 2% DV Vitamin D

Its most concentrated nutrient is vitamin E, an antioxidant that builds cell membranes and boosts immunity.

However, most almond milk brands contain added vitamins and calcium to better mimic dairy milk nutrition. Check labels, as vitamin formulations vary widely.

Still, even when fortified, almond milk trails dairy milk and has similar calcium to oat milk, but higher vitamin E.

Almond Milk Nutrition Vs Oat Milk

Oat Milk Vitamins and Minerals

Comparatively, oat milk contains more B vitamins than almond milk, including:

  • 20% Daily Value Thiamin
  • 15% DV Riboflavin

These support energy production, brain health, thyroid function, and cell communication.

However, most oat milk brands have added vitamins to amplify their nutritional value as well. Enriched products contain:

  • 45% DV Calcium
  • 25% DV Vitamin D
  • 10-20% DV Vitamin A

The added nutrients make oat milk nutritionally comparable to dairy milk, offering similar calcium, protein, and vitamins A and D. It provides more fiber but less vitamin E than almond milk.

Almond Milk vs Oat Milk: Weight Management Effects

Understanding how almond and oat milk impact body weight also helps determine their role in a balanced diet. Below are key considerations:

Almond Milk and Weight Loss

Due to almond milk’s low calorie count, it can aid weight loss when swapped for higher calorie beverages or eaten with meals in moderate portions. However, its low protein offers little satiety.

Oat Milk and Weight Management

Despite higher calories, oat milk supports weight management. Its balanced carb, protein, and fat profile along with soluble fiber increase satiety to curb overeating at later meals. Oat milk also works for many diets, flexibly fitting higher or lower carb approaches.

The Verdict: Almond Milk vs Oat Milk

When comparing almond milk vs oat milk, oat milk wins for higher overall nutrition – packing more protein, fiber, vitamins, and minerals. Almond milk only exceeds oat milk substantially in its vitamin E content.

However, almond milk has far fewer calories and carbs for those limiting intake. Ultimately, choose the milk alternative that best aligns with your individual health needs and diet preferences. Consider blending almond milk with oat milk to obtain a nutritional powerhouse beverage that supplies the best of both dairy-free options.

Almond Milk Nutrition Vs Oat Milk

Additional sections:

Almond Milk Nutrition Benefits

Beyond its vitamin content, what makes almond milk nutritious? Here are science-backed ways it may enhance health:

Supports Heart Health

Almond milk supports cardiovascular function in multiple ways:

  • Its healthy monounsaturated fats lower LDL cholesterol to reduce plaque buildup in arteries
  • Antioxidants like vitamin E fight inflammation tying to atherosclerosis
  • Milk minerals improve blood pressure

According to a 2019 review in Nutrients, almond milk positively influenced lipid profiles and blood pressure in clinical trials.

Aids Blood Sugar Control

The carb composition of almond milk also promotes healthy blood sugar regulation.

With just 1 gram of carb (zero sugar) per cup, almond milk prevents blood sugar spikes. This helps regulate insulin function.

Its high monounsaturated fat content may also improve insulin sensitivity based on findings in The American Journal of Clinical Nutrition.

Promotes Skin Health

Almond milk’s antioxidant vitamin E has been tied to skin protection, revealing its outer beauty benefits.

It combats UV damage to prevent burns, photoaging, and skin cancer development per research in Journal of Clinical & Aesthetic Dermatology.

Its vitamin E also helps build collagen and retain moisture for smooth, youthful skin texture.

Oat Milk Nutrition Benefits

Like almond milk, oat milk offers targeted nutritional advantages – often thanks to its nutrient fortification. Benefits backed by research include:

Strengthens Bones

Oat milk’s ample calcium and vitamin D improve bone density and strength.

Getting enough of these nutrients prevents osteopenia and osteoporosis in later life, reducing fracture risk. A meta-analysis in BMJ found milk alternatives with added calcium like oat milk guard bone health.

Almond Milk Nutrition Vs Oat Milk

Boosts Gut Health

Oat milk supports a healthy gut microbiome thanks to its natural prebiotic fiber content.

Soluble fiber from oats promotes growth of beneficial bacteria tied to less inflammation, improved immunity, and protection against numerous chronic diseases according to the American Journal of Lifestyle Medicine.

Aids Weight Loss

Despite higher calories than almond milk, oat milk benefits weight control efforts.

Oat milk increases satiety to reduce appetite and food intake at later meals as shown by a study in Food & Function. Its soluble fiber also slows nutrient absorption so the body has time to register you’re full.

Potential Drawbacks

While almond and oat milk offer nutritional advantages, each has potential downsides to consider:

Almond Milk Pitfalls

  • Nutritionally inadequate if not fortified
  • Low protein means less satiety
  • Unsustainable for environment (water usage)
  • Allergies or sensitivity possible

Oat Milk Pitfalls

  • Added sugars in flavored versions
  • Allergies or gastrointestinal issues
  • Phytates impair mineral absorption
  • Contains traces of gluten

Milk Alternatives Compared to Cow’s Milk

How do almond and oat milk stack up against traditional dairy milk?

Cow’s milk exceeds both in protein, calcium, potassium, phosphorous, and B vitamins like riboflavin. However, dairy milk is unsuitable or disliked by those with allergies, lactose intolerance, or following plant-based diets.

Oat milk comes closest to cow’s milk nutrition thanks to nutrient fortification and its whole food source. Still, almond milk supplies healthy fats absent in dairy milk.

Overall, each beverage suits different nutrition needs and diet preferences. Focus on your goals, activity level, and concerns when determining if cow dairy, almond, oat, or another milk alternative best fits your lifestyle.

Almond Milk Nutrition Vs Oat Milk

Best Uses for Almond and Oat Milk

How and when should you drink almond versus oat milk based on their nutrition profiles?

Best Uses for Almond Milk

Thanks to its light consistency and low intrinsic nutrition, almond milk suits:

  • Smoothies
  • Drinking straight
  • Cereal topping
  • Coffee creamer
  • Baking muffins and cakes

Avoid using it alone post-workout as it lacks adequate carbs, protein, electrolytes for recovery.

Best Uses for Oat Milk

Meanwhile, creamy, protein-rich oat milk works well for:

  • Post-workout recovery shakes
  • Curries, chowders, soups
  • Overnight oats, granola
  • Hot chocolate, lattes
  • Pancakes

Drink it straight to curb hunger or try using it as a one-to-one substitute for cow’s milk.

The Bottom Line

When it comes down to almond milk versus oat milk, oat milk wins as the overall more nutritious option – with more protein, vitamins, and minerals. Still, almond milk supplies healthy fats and very few calories, suiting low carb or weight loss diets.

Ideally, consume them both in moderation as part of a balanced diet based on your individual nutrition needs and preferences. Avoid relying solely on almond or oat milk as neither fully replaces cow’s milk. Yet incorporating one to two servings daily provides nutritional variety from these increasingly popular plant-based beverages.

Making the Best Choice For You

When deciding between almond milk versus oat milk, there are a few key factors to consider:


Check the ingredients list to understand exactly what you’re getting. Many milk alternatives contain thickeners, stabilizers, and other additives. Prioritize choosing brands with clean, whole food ingredients.

Added Sugars

Flavored varieties of both almond and oat milk often pack added sugars, undermining potential health benefits. Stick to unsweetened versions.


See what vitamins and minerals each milk has added, especially calcium, to determine how their nutritional value compares. This can vary widely by brand.


Those with nut allergies can safely consume oat milk. But oat milk isn’t suitable for gluten-free diets, while almond milk is naturally gluten free.

Taste Preference

Ultimately taste plays a role! The light consistency of almond milk lends well to blending into coffee or smoothies. Meanwhile oat milk mimics full-fat dairy with its creamy, thicker mouthfeel.

Environmental Impact

In addition to nutrition, examining the environmental effects of almond versus oat milk matters too.

Almond Milk Environmentally

High water usage for growing almonds makes almond milk less sustainable. It takes 15 gallons of water to produce just 16 almonds, according to an Arizona State University study.

Oat Milk Sustainability

Comparatively, oats require little irrigation, using 63% less water than nuts per the Water Footprint Network. This gives oat milk an eco-friendly advantage.

Investing in brands committed to responsible water use when consuming either milk alternative aids environmental efforts. Or make your own oat milk at home.

Price Comparison

Affordability may also play into if buying almond or oat milk fits your grocery budget.

Almond Milk Price

Although costs vary by brand, on average almond milk costs $0.33 per cup based on popular 32 oz cartons. Less expensive than dairy milk, other plant-based options offer comparable nutrition at lower cost.

Oat Milk Price

Oat milk averages $0.73 per cup as specialty brand prices continue falling. While pricier than almond milk, its nutritional content makes it a good value, stretching each dollar further thanks to abundant vitamins, minerals, and fiber lacking in almond milk.

Homemade Recipes

Creating DIY versions of both milk alternatives allows controlling ingredients for a fresher, preservative-free beverage.

Easy Homemade Almond Milk

Blending 1 cup raw almonds with 4 cups water, then straining, produces easy, 4 ingredient almond milk. Adding vanilla, cinnamon, dates or maple syrup mixes up flavors.

Simple Homemade Oat Milk

Simmering 1 cup oats with 4 cups water then blending creates creamy oat milk in minutes. For flavored varieties, blend in cocoa powder, peanut butter, or fruits alongside desired sweetener.

Customizing your own almond or oat milk means you can better calibrate nutrition to your needs. Fortify with calcium, protein powder, or other nutrients of your choosing.

Almond Milk Nutrition Vs Oat Milk


When it comes to choosing between almond milk versus oat milk, there is no universally “healthier” option. Both dairy-free beverages provide nutritional advantages that can promote wellness as part of a balanced diet.

The best milk alternative for you depends entirely on your individual nutritional needs, health goals, and personal tastes. Almond milk shines for its vitamin E content and low calories. Meanwhile oat milk outpaces almond milk substantially when it comes to protein, fiber and minerals.

While cow’s dairy still reigns nutritionally, almond and oat milk carve out a niche as plant-based alternatives. Their rising popularity stems not only from supporting specialized diets, but also from their potential health perks.

At the end of the day, variety and moderation remain key. Incorporating both almond and oat milk can allow you to reap their complementary benefits. Mix them together to create a powerhouse blended milk. Or simply enjoy them interchangeably based on your needs each day.

By understanding how the nutrition profiles of almond and oat milk differ, you can determine how to best fit each one into your healthy lifestyle.

Frequently Asked Questions

Which is healthier, almond milk or oat milk?

Both almond and oat milk can be healthy options depending on your nutritional needs. Almond milk is extremely low in calories and carbs, making it a good choice for low-carb diets. Oat milk provides more protein, fiber and micronutrients like calcium and vitamin D. Those looking for a nutrient-dense option may find oat milk healthier.

Which milk is better for weight loss?

Almond milk can assist with weight loss due to its low calorie count, allowing you to consume fewer calories when replacing higher calorie beverages. However, oat milk provides more protein and fiber, which increases satiety to help curb overeating.

Does almond or oat milk have more calcium?

Most oat milk on the market has added calcium, ranging from 25-45% of your Daily Value per cup. It typically has similar calcium levels to cow’s milk. Almond milk only contains around 2% DV calcium unless fortified, in which case levels may match that of oat milk. Be sure to check labels.

Is oat or almond milk better in coffee?

This often comes down to personal preference! Almond milk becomes foamy and frothy when frothed, lending well for lattes. However, oat milk has a thicker, creamier consistency closer to whole dairy milk that many prefer in their morning coffee.

Which milk is more sustainable for the environment?

From an environmental perspective, oat milk wins out due to lower water usage requirements for growing oats versus almonds. Almond milk’s water consumption has raised sustainability concerns, while oat milk’s impact is closer to soy or hemp milk.

Which milk alternative is cheaper per cup?

Almond milk clocks in around $0.33 per cup, while oat milk averages about $0.73 per cup. So almond milk is the more budget friendly option. However, when factoring in nutrition density, oat milk may provide more value. Homemade versions of both can reduce cost substantially as well.

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