Almond Milk Nutrition vs Oat Milk

Almond Milk Nutrition vs Oat Milk:

Almond Milk Nutrition Compared to Oat Milk

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

Both provide nutrients, but they differ in their nutritional makeup. By comparing almond milk nutrition vs oat milk nutrition side-by-side, you can determine which option best fits your needs and preferences.

Almond Milk vs Cashew Milk vs Coconut Milk

Key Takeaways for Almond Milk Nutrition vs Oat Milk:

🥛 Almond Milk vs Oat Milk Nutrition

– 🥜 Almond Milk

Lower calories and carbs

More calcium and vitamin D

Antioxidants benefits

– 🍞 Oat Milk

Higher protein, fat and fiber

Rich and creamy flavor

Budget friendly option

🍵 Choosing What’s Best

\- 🤔 Consider your needs

\- 🍯 Compare brands
\- ✅ Mix it up for variety!


Nutritional Breakdown

Below is a table summarizing the key nutritional aspects of unsweetened almond milk versus oat milk:

NutrientAlmond Milk (1 cup)Oat Milk (1 cup)
Vitamin D101 IU (25% DV)25 IU (6% DV)

Almond milk is significantly lower in calories and carbohydrates than oat milk. Oat milk contains more protein and fat. Both are naturally dairy-free, but almond milk has more calcium and vitamin D from fortification.

As you can see, there are tradeoffs to consider for each type of milk. The right choice depends on your nutritional needs and preferences. Oat and Almond Milk Nutrition

Next, we’ll do a deep dive on almond milk nutrition followed by oat milk’s nutritional benefits.

Almond Milk Nutrition vs Oat Milk

Almond Milk Nutrition

As a specialist in vegetarian nutrition, I often recommend unsweetened almond milk to my plant-based clients due to its stellar nutritional resume.

Here’s an overview of what makes almond milk such a healthy choice:

Low in Calories and Carbs

  • 1 cup of unsweetened almond milk has just 35-40 calories compared to 146 calories in low fat cow’s milk.
  • Almond milk has less than 1 gram of carbohydrate per cup while cow’s milk has 12 grams of carbs.
  • The low calorie and carb count makes almond milk popular for weight loss and diabetes meal plans.

Rich in Vitamins and Minerals

  • Almond milk is often fortified with calcium and vitamin D to build strong bones.
    • 1 cup offers 35% DV calcium and 25% DV vitamin D.
  • It also provides small amounts of vitamin E, niacin, iron and potassium.

Healthy Fat Source

  • Although low in total fat, the small amount in almond milk offers heart-healthy monounsaturated fat.
    • Most comes from the almonds’ healthy fats.
  • The vitamin E in almond milk also has antioxidant effects to protect heart health.


  • Almond milk is 100% vegan and dairy-free, making it safe for:
    • Lactose intolerance
    • Casein or whey allergies
    • Vegan or paleo diets
  • It can replace cow’s milk in recipes from smoothies to baked goods.

Lowers Cholesterol

  • Studies show almond consumption is linked to increased HDL (good) cholesterol and decreased LDL cholesterol and triglycerides.
  • Almonds contain plant sterols that help block cholesterol absorption.

So in summary, unsweetened almond milk makes an excellent nutritional choice, especially for weight loss, heart health, bone health, vegan diets, and overall nutrient density.

Next let’s examine how oat milk nutrition compares.

Almond Milk Nutrition vs Oat Milk

Oat Milk Nutrition

While almond milk reigns supreme in calcium and vitamin D content, oat milk shines in other areas – namely protein, fat, and fiber content:

High in Protein

  • Oat milk has about 3 grams of protein per cup – triple that of almond milk.
  • This makes it more filling and satisfying as a beverage or meal addition.

Higher Fat Content

  • With 4-5 grams of fat per cup, oat milk offers essential fatty acids and vitamin E.
  • However the fats are plant-based, so low in saturated fat.

Excellent Source of Fiber

  • You get 2 grams of dietary fiber in each cup of oat milk.
  • Fiber aids digestive health, balances blood sugar, and gives a prolonged feeling of fullness.

Low in Sugar

  • While flavorings add sugar, plain oat milk only has 7 grams total carbs per cup, of which only 1 gram is natural sugar.
    • This makes it suitable for diabetes meal plans.


  • Like almond milk, oat milk has no traces of lactose or cow’s milk proteins, making it safe for:
    • Lactose intolerance
    • Milk allergies
    • Vegan eating patterns

So if you are looking for extra protein, fiber and fat compared to almond milk, oat milk delivers in these areas. However it trails behind almond milk in vitamin and mineral content despite fortification.

Now let’s pit almond milk vs oat milk head-to-head in other categories beyond strict nutrition numbers.

Almond Milk vs Oat Milk: Other Factors to Consider

Beyond vitamins, minerals, protein and calories, there are other factors that may determine whether almond milk or oat milk is the better choice for you:

Taste and Use in Recipes

  • Almond milk has a mild, slightly nutty flavor that adapts well to sweet and savory uses.
  • Oat milk has a richer, creamier taste that shines in cereals, baked goods, smoothies and coffee drinks.

Allergy Concerns

  • Almond milk is safe for gluten intolerance but not appropriate for tree nut allergies.
  • Oat milk is safe for tree nut allergies but not suitable for a certified gluten-free diet since it contains avenin protein similar to gluten.

Environmental Impact

  • Oat milk generally has a smaller carbon footprint because almonds are water-intensive to grow.
  • But almond milk offers more vitamins per cup, so may require less overall consumption.

Cost Difference

  • Oat milk is typically cheaper than almond milk by a dollar or more per carton. Budget may play a role in choice between them.


  • Thanks to soaring popularity, both almond milk and oat milk are widely available in conventional and natural grocers coast-to-coast. Oat milk is easier to make at home however.

So in considering almond milk vs oat milk, take these other factors into account beyond just nutritional numbers. Your individual needs should drive your choice between them, or even enjoying both varieties.

Almond Milk Nutrition vs Oat Milk

The Verdict: Almond Milk vs Oat Milk

In this nutritional showdown, is almond milk or oat milk superior?

The short answer is it depends on your priorities and needs:

  • If you want stellar calcium, vitamin D and overall nutrient-density, choose unsweetened almond milk.
  • If you desire extra protein, fat and fiber, opt for oat milk.

Personally I keep both almond milk and oat milk on hand in my kitchen to enjoy their complementary benefits.

Almond milk offers a lighter nutrient boost that I pour over cereal, blend into smoothies and curries, and drink straight up.

Meanwhile oat milk provides satisfying protein and creaminess that I love in my coffee, overnight oats and more indulgent treats like vegan ice cream.

So my advice is don’t limit yourself to just one type of dairy-free milk. Variety helps cover more nutritional bases. Rotate between unsweetened almond milk and oat milk or try different ones like coconut milk, hemp milk or pea milk.

Each dairy-free option offers unique nutrition perks so alternating between them can do a body good. Both almond joy and the feeling of oats bring their own special type of comfort and nourishment!

Making the Best Choice For You

When deciding between almond milk versus oat milk, there are a few key factors to consider so you can determine the best option for your needs:

1. Intended Use in Diet

Think about how you plan to use and consume these milks to help decide which is better suited:

  • Weight loss goals: Due to being lower in calories and carbs, almond milk may support weight management better. The protein in oat milk is more filling though.
  • Building muscle: Oat milk provides nearly 3 grams of protein per cup, making it a better choice for pre or post workout drinks or muscle recovery.
  • Heart health: Almond milk may offer added cardio-protective benefits from the monounsaturated fats, vitamin E and phytosterols for balancing cholesterol.
  • Digestive issues: Oat milk is naturally higher in prebiotic fiber to promote good gut bacteria and relieve constipation. But almond milk is easier to digest.
  • Fat loss: The lower calories and fat in almond milk may be better suited for avoiding excess calories and trimming body fat.
  • Satiety: The extra protein, fat and fiber in oat milk leads to higher satiety so better suppresses appetite between meals.

Think about your overall health goals and how you plan to incorporate these non-dairy milks to help determine if almond or oat milk better align with your needs.

2. Dietary Restrictions

It’s also important to consider any dietary restrictions or food allergies when deciding between almond and oat milk:

  • Tree nut allergy: Almond milk should be avoided with a tree nut allergy. Oat milk is the safe choice.
  • Gluten intolerance or celiac disease: Oat milk contains avenins similar to gluten so should be avoided on a strict gluten-free diet. Stick with almond milk instead.
  • Soy allergy: Both almond milk and oat milk are naturally soy-free unlike many other nondairy milk options.
  • Corn allergy: Most brands make their almond and oat milk free from corn. But check labels to be safe regarding cross contamination.
  • Diabetes diets: Unsweetened versions of both beverages are low glycemic index options for diabetes meal planning.
  • Vegan and vegetarian diets: Both almond milk and oat milk suit plant-based eating patterns since they are dairy and animal free.

If you have certain dietary limitations, allergies or preferences, this may dictate whether almond milk or oat milk fits your needs better.

3. Vitamins and Minerals Needs

Consider whether your diet may be lacking in certain vitamins and minerals when deciding between almonds milk compared to oat milk:

  • Need more calcium and vitamin D: Almond milk is the better choice as it contains 30% DV calcium and 25% DV Vitamin D per cup. Oat milk trails behind in these nutrients.
  • Lacking Vitamin B12: Neither milk is high in B12 but enriched almond milk provides a small B12 boost with around 15% DV per cup. Unfortified, plain oat milk has none.
  • Want to increase antioxidant intake: Almond milk offers antioxidant vitamin E. Pair it with fruits, vegetables and spices rich in antioxidants too for added benefits.
  • Concerned about iron intake: Women athletes, teens, pregnant women, and vegetarians/vegans may benefit more from selecting iron-fortified almond milk.
  • Want to add healthy fats: While lower in total fat overall, the monounsaturated fats in almond milk offer anti-inflammatory omega-3s that protect cells and heart health.

Pay attention to nutrients you want more of in your eating pattern and consider if almond or oat milk can help fill these nutritional gaps.

4. Budget Differences

One final thing to factor in your almond milk versus oat milk decision is budget. On average:

  • Almond milk costs roughly $1-2 more per half gallon compared to oat milk. This adds up over weeks and months!
  • Buying shelf-stable almond milk in bulk often saves money compared to refrigerated versions.
  • Opting for store brand almond milk rather than name brands cuts food spending by $2-3 per half gallon container usually.
  • Making homemade oat milk from oats and water is very affordable. But home-prepared almond milk is more costly due to the price of whole almonds.

So if sticking to a tight food budget, oat milk typically saves you more money compared to almond milk. But almond milk still fits many budgets perfectly fine.

Being cost conscious regarding any food purchases enables sticking to monthly healthy eating budgets more easily. Compare prices of almond milk options in your area to make the best selection for your wallet and wellness.

Almond Milk Nutrition vs Oat Milk

Frequently Asked Questions

Which is healthier, almond milk or oat milk?

Both almond milk and oat milk have nutritional benefits and drawbacks. Almond milk is lower in calories and carbs than oat milk, with more calcium and vitamin D. Oat milk provides more protein, fat and fiber. Ultimately, there is no single “healthiest” option – it depends on your dietary needs and goals.

Is almond milk or oat milk better for weight loss?

Almond milk may be better suited for weight loss diets since it’s significantly lower in calories and carbs than oat milk. However, the higher protein content of oat milk helps you feel fuller. For the best of both worlds, you could use almond milk in smoothies and oat milk in your morning oatmeal, for example.

Which has less sugar, almond milk or oat milk?

Unsweetened versions of both almond milk and oat milk are very low in sugar. Plain almond milk has 0 grams of sugar per cup, while plain oat milk has 1 gram. So technically, unsweetened almond milk has less naturally occurring sugars. But flavored varieties of both contain added sugar and have more carbs.

Is almond or oat milk better for lactose intolerance?

Both almond milk and oat milk are naturally lactose-free, making them suitable alternatives for people with lactose intolerance. Almond milk may be the easiest to digest since nut-based milks have less galactans versus oats. But both can replace dairy as a low lactose option.

Which offers more protein, almond or oat milk?

Oat milk wins when it comes to protein content. Each 1 cup serving provides about 3 grams protein compared to just 1 gram in almond milk. So oat milk can help increase protein intake, crucial for building muscle, recovery and satisfying hunger.

Do almond or oat milk have more vitamins?

Thanks to fortification, almond milk provides more vitamin D and calcium than oat milk. Almond milk also contains antioxidant vitamin E. But oat milk offers B vitamins like riboflavin and vitamin B12 which almonds lack. To get a wide spectrum of vitamins, enjoy both types of milk.

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