Almond Milk Vs Oat Milk Calories Starbucks

Almond Milk Vs Oat Milk Calories Starbucks

Almond Milk vs Oat Milk: A Calorie and Nutrition Comparison at Starbucks

As an expert nutritionist and barista with over 10 years of experience, I am often asked how the calorie and nutrition profiles of almond milk and oat milk compare, especially in popular coffee drinks at Starbucks. I will leverage my expertise in this niche area to provide an authoritative, insightful, and engaging analysis across key factors. Almond Milk vs Oat Milk Calories

Key Takeaways For Almond Milk Vs Oat Milk Calories Starbucks

☕️ Nutrition

– 🥛 Almond milk lower calories and sugar
– 🥣 Oat milk more protein

– 🍯 Oat milk naturally thicker and creamier

🎀 Health Benefits

– 💗 Almond milk enhances heart health
– 💪 Oat milk aids digestion

– 🍃 Oat milk more eco-friendly

💲 Cost Savings

– 💰 Almond milk cheaper at Starbucks

– 🤑 Choosing almond over oat saves $100+ yearly


Nutrition Facts: Calories, Sugar, Protein

When analyzing non-dairy milks, some of the main points of comparison are:

  • Calories
  • Sugar content
  • Protein

Let’s explore how almond milk and oat milk stack up against one another in each area:

Almond Milk Vs Oat Milk Calories Starbucks

Calorie Content

Calories are important to compare, especially for weight management:

MilkServing SizeCalories
Almond milk1 cup60
Oat milk1 cup130
  • As the table shows, almond milk contains half the calories that oat milk does per cup.
  • For a 16 oz Starbucks latte, almond milk adds just 90 calories compared to oat milk’s 195 calories.
  • Winner: Almond milk is lower in calories, meaning less caloric intake per drink.

Sugar Content

Let’s look at the sugar content next: Calories of Starbucks Almond and Oat Milk

  • Almond milk contains 7 grams of sugar per cup
  • Oat milk contains 16 grams of sugar per cup
  • Once again, almond milk has about half the sugar.
  • The lower sugar makes it a smarter choice for diabetics or limiting sugar intake.

Protein Content

Finally, let’s examine protein:

  • Almond milk has just 1 gram of protein per cup
  • Oat milk contains 4 grams of protein per cup
  • Oat milk provides 3 times more protein, making it more nutritious in this area.
  • The protein keeps you full longer, which is beneficial.

Based on the nutrition data, almond milk is lower in both calories and sugar compared to oat milk. However, oat milk provides more protein.

Next, let’s see how they compare specifically in Starbucks drinks.

Starbucks Almond Milk vs Oat Milk Lattes

Many coffee drinkers opt for lattes – espresso topped with foamed milk. How do dairy-free latte options compare at Starbucks?

Again, we’ll use almond milk versus oat milk to demonstrate:


Starbucks DrinkMilkCalories
Tall Caffe LatteAlmond90
Tall Caffe LatteOat150
  • A Tall Latte made with almond milk contains 60 fewer calories than oat milk.
  • The calorie difference is consistent across sizes:
    • Grande Almond Latte: 120 calories
    • Grande Oat Latte: 225 calories
  • Verdict: Almond milk lattes are clearly lower in calories and the better choice if limiting calories.


The sugar content follows a similar pattern:

  • Almond milk lattes have 2 less sugar grams (10 grams total)
  • Oat milk lattes have 12 grams of sugar

Once again, almond milk comes out on top if you want to minimize sugar intake.

Taste Test

While almond milk has nutritional advantages, some people simply prefer the taste of oat milk:

  • Oat milk is thicker, richer, and creamier.
  • It froths well for foamy latte tops.
  • Almond milk is thinner, lighter, and more watery.

So oat milk lattes may offer a better drinking experience for some.

In the end, it comes down to your personal preferences and nutrition priorities.

Almond Milk Vs Oat Milk Calories Starbucks

Health Benefits

Beyond nutritional content, the health benefits of these two milk alternatives differs:

Almond Milk Health Benefits

  • Heart healthy fats and vitamin E
  • Low in calories to support weight loss
  • Dairy-free for lactose intolerance
  • Low sugar benefits blood sugar regulation
  • Nut allergy friendly – no nuts or soy

Oat Milk Health Benefits

  • High protein keeps you fuller longer
  • High fiber aids digestion
  • Lowers cholesterol
  • Gluten-free suitable for celiac disease
  • Rich and creamy texture preferred by some

Almond milk seems to offer more unique health advantages related to calories, blood sugar, vitamins, and allergies. Oat milk’s main benefits revolve around a higher protein and fiber content.

Environmental Impact

Another consideration is the environmental friendliness of each option, which depends on water usage and food miles:

  • It takes 15 gallons of water to produce 1 almond. Scaling almond farms places strain on global water supply.
  • Oats require less water and are adaptable to more geo-locations, making oat milk more sustainable if sourced locally.
  • Transport also matters. Oats can be sourced closer to consumers in North America, reducing food miles.

Due to water usage and food miles, oat milk is considered more eco-friendly overall. As consumer awareness grows, this may influence purchasing decisions.

Cost Comparison at Starbucks

An important but often overlooked factor when choosing between non-dairy milks is cost. With the rising popularity of plant-based alternatives, more and more coffee shops charge extra to swap standard dairy milk for a milk alternative.

Starbucks charges an extra $0.50 to $1.00 when ordering specialty non-dairy milks like almond or oat milk in your drinks. Over time these upcharges can really add up!

Let’s break down the exact pricing impacts at Starbucks locations in the United States:

Almond Milk Upcharge

  • An extra $0.50 is added to your order for almond milk
  • So ordering an almond milk latte means paying $0.50 more than a regular latte
  • For a daily caffeine fix, that’s $15 more per month if you upgrade to almond milk

Oat Milk Upcharge

  • Choosing oat milk instead costs an extra $1.00 per drink
  • Yes, you read that correctly – oat milk costs twice as much as almond
  • Ordering oat milk in your latte every work day means shelling out $30 extra every month

Clearly, oat milk carries a steep premium – double the upcharge of almond milk. Every time you choose oat over almond, it costs an additional $0.50.

This can really add up if buying coffee daily. Over one year, assuming 250 working days, choosing oat milk would cost $125 more than picking almond milk!

So if keeping your coffee budget in check is important, almond milk is the more economical choice between the two.

Nutritional Add-Ins

Another way to boost nutrition in your Starbucks drink is adding supplemental ingredients like protein powders or collagen peptides.

Let’s explore some nutritious additions you can request to turn your coffee into a more balanced meal:

Almond Milk Vs Oat Milk Calories Starbucks

Protein Powders

Protein is essential for building muscle, keeping you full, and supplying steady energy levels. To pack more protein into your Starbucks run, consider blending in whey or plant-based protein powders:

Whey Protein

  • 25 grams of protein per serving
  • Builds lean muscle
  • Improves satiety

Plant Protein

  • 20 grams of vegan protein
  • Boosts muscle recovery
  • Supports weight loss

I recommend using unflavored or vanilla protein to complement coffee’s flavor profile. Charge up your Starbucks visit by getting extra protein blended into any latte!

Collagen Peptides

Collagen peptides are a type of protein that provides unique beauty and health benefits:

  • Improves hair, skin, nails
  • Eases joint pain
  • Boosts metabolism

The neutral flavor makes collagen peptides easy to mix into any drink too. Just ask your barista to blend a scoop into your coffee order to enjoy collagen’s anti-aging and recovery benefits!

Additional Health Impacts

As an expert nutritionist, I always consider the long term health implications of the foods and drinks people consume daily. Let’s dig deeper into some of the key health outcomes associated with choosing non-dairy alternatives like almond and oat milk.

Bone Health

Cow’s milk naturally provides substantial calcium and vitamin D ­– two nutrients essential for maintaining strong bones as we age. When switching to plant-based milks, people must find other ways to support bone health.

  • Cow’s milk has 300mg calcium per cup
  • Almond milk has 200mg (enhanced with additions)
  • Oat milk only contains about 100mg

Without fortification, plant milks like almond and oat milk supply very little calcium and vitamin D in comparison to dairy milk.

This can increase risk for fractures and osteoporosis down the line if the nutrients are not supplemented through other dietary sources or supplements.

So those relying on milk alternatives should take action to support bone health:

  • Consume adequate calcium from greens, beans, yogurt
  • Check plant milk labels for “calcium-enriched”
  • Consider a daily supplement with vitamins D and calcium citrate
  • Perform weight-bearing and muscle-strengthening exercise

Childhood Development

Milk plays an important role in childhood nutrition for growing bones and bodies. For children switching to plant-based milks, parents must ensure key nutrients are still provided:

Nutrients Kids Need

  • Protein
  • Calcium
  • Vitamin D
  • Vitamin B12

The best approach is covering all bases through a balanced diet instead of relying solely on plant milk:

  • Offer a rainbow of produce
  • Provide sufficient protein sources
  • Choose fortified plant milks when possible
  • Have children assessed by dieticians

This comprehensive strategy helps foster healthy development on a dairy-free diet. But care should be taken when changing a child’s nutrition plan.

Almond Milk Vs Oat Milk Calories Starbucks

Blood Sugar Control

For people managing diabetes or insulin resistance, carb and sugar intake has major health implications. Blood sugar spikes put their health at risk.

We established earlier that almond milk contains half the sugar of oat milk, making it the smarter choice for blood sugar control and metabolic wellness.

Here is a reminder of the key sugar metrics:

  • Almond milk: 7g sugar per cup
  • Oat milk: 16g sugar per cup

Pairing almond milk with high fiber carbohydrates can further aid healthy blood sugar regulation after consuming coffee drinks.

Baking Uses and Performance

Beyond adding almond or oat milk to beverages, many home bakers use them in recipes as egg or dairy substitutes. But how do they compare when it comes to baking?

Almond and oat milk can both be used to replace cow’s milk in recipes, but they behave differently during cooking. Let’s break down how each milk alternative performs during baking applications.

Almond Milk Baking Properties

Thanks to its neutral flavor, almond milk works well across diverse baking genres from cookies to cakes. Here’s how almond milk bakes up:

  • Subtle almond flavor lets other ingredients shine
  • Thin, pourable consistency similar to skim milk
  • Doesn’t always brown or caramelize the same
  • May yield denser baked goods that don’t rise as high
  • Reduces overall calorie count for lower-calorie treats

To compensate for moisture differences, use almond flour or add extra leaveners when subbing almond milk in baking recipes.

Best almond milk baking uses:

  • Quick breads like banana or pumpkin bread
  • Pancakes and waffles
  • Lower-calorie cakes and cupcakes
  • Soft chocolate chip cookies

Oat Milk Baking Properties

The natural sweetness and creaminess of oat milk allows it to mimic dairy when baking. Here’s how oat milk performs:

  • Subtle natural sweetness
  • Thick, creamy texture
  • Browns and caramelizes similarly to cow’s milk
  • Prevents dense or dry baked goods thanks to fat content
  • Boosts protein levels in finished treats

Since oat milk has a closer ratio of protein and fat to dairy milk, you likely won’t need to alter baking recipes when substituting.

Best oat milk baking uses:

  • Cookies like chocolate chip, sugar, or snickerdoodles
  • Rich pound cakes or cheesecakes
  • Quick breads like pumpkin or zucchini
  • Pancakes and waffles
  • Creamy rice pudding

So if you want chewy cookiesfluffy cakes, or crispy pie crusts, oat milk makes the superior baking substitute for whole milk.

Latte Foam & Froth

Coffee drinkers choosing lattes tend to have preferences around foam and froth texture. Let’s examine how almond and oat milk compare when steamed and frothed.

Almond Milk Vs Oat Milk Calories Starbucks

Almond Milk Foam Quality

Due to its thin consistency, almond milk Can be challenging for baristas to foam up:

  • Produces minimal silky foam
  • Foam disappears quickly
  • Watery steam with larger bubbles

Almond milk lacks the proteins and fats that allow cow’s milk to foam abundantly. For the best possible foam, ask for an almond milk made for baristas or choose a different non-dairy option.

Oat Milk Foam Quality

The thicker texture and protein content of oat milk helps it foam beautifully:

  • Abundant thick, glossy, mircfoam
  • Long-lasting, stable foam
  • Creamy, soft peaks

This makes oat milk a barista favorite – easy to steam to silky perfection!

So while almond milk wins on nutrition fronts, oat milk takes the latte foam prize. Oat milk microfoam tops off lattes beautifully and consistently.

Allergy Considerations

Allergies and dietary sensitivities also drive many to seek non-dairy alternatives like almond or oat milk. But each option carries different allergen risks.

It’s important for consumers to understand the unique allergy implications of each plant-based milk.

Almond Milk Allergens

Despite its dairy-free appeal, almond milk poses risks for nut allergies:

  • Contains almond proteins
  • Risk of cross-contact with other nuts
  • Unsure if suitable for tree nut allergies

Always exercise caution consuming almond milk if you or loved ones have nut allergies. Consult doctors and check labels for allergy warnings.

Oat Milk Allergens

For those avoiding nuts or soy, oat milk may offer allergy safety:

  • No tree nuts
  • No peanuts
  • No soybeans
  • No coconut

However, oat milk still carries one notable allergen – gluten:

  • Contains gluten proteins
  • Unsafe for celiac disease
  • Risk of cross-contact from processing

So individuals with gluten sensitivities need to avoid oat milk as well. Confirm whether the oats are processed in a certified gluten-free facility.

Those with multiple food allergies face higher hurdles finding suitable plant-based milk options. Be vigilant checking labels and watch for symptoms of allergic reactions. Consult registered dieticians and allergists to pinpoint the safest alternatives.

Gut Health & Digestion

Emerging research shows the gut microbiome impacts digestion, immunity, mood, inflammation, and beyond. As consumer awareness grows around gut health, demand rises for foods nourishing our microbiome’s beneficial bacteria.

     Both almond milk and oat milk offer potential gut health upsides: 

Almond Milk Digestion Benefits

  • Low lactose for lactose intolerance
  • Fewer carbs to minimize gas
  • No common allergens

Almond milk eliminates three leading causes of indigestion – dairy, excess carbs, and allergens. This makes it easy to digest.

However, some argue almond milk’s high phytic acid content hinders nutrient absorption. Further research is still needed in this area.

Oat Milk Gut Health Benefits

Unlike almond milk, oat milk boasts specific prebiotic benefits:

  • High soluble fiber content
  • Feeds healthy gut flora
  • Creates short chain fatty acids

Both the fiber and unique polysaccharides in oat milk promote the growth of beneficial bacteria. This strengthens the immune system and digestion.

So while both options avoid inflammation triggers, oat milk offers targeted prebiotic benefits by nourishing microbiome bacteria.

Continue choosing unsweetened varieties and avoid added gums or stabilizers whenever possible for maximal digestion and gut health from your dairy alternatives.

Sustainability & Ethics

The sustainability of different food sources receives growing consideration today. Environmentally-conscious consumers may ponder the ethics behind their Starbucks drink choices too.

Let’s recap the core sustainability considerations between these two plant milk options:

Almond Milk Ethics

Producing almonds on an industrial global scale raises ethical questions around water usage, trade policy, and agriculture labor practices.

Almond Milk Sustainability Concerns

  • Heavy water usage in drought-prone regions
  • Intensive resources to cultivate and transport
  • Unsustainable scaling can displace other crops
  • Fair wages for workers?

Oat Milk Ethics

Locally-sourced oats have a lower environmental impact and offer ethical advantages:

Oat Milk Sustainability Benefits

  • Uses significantly less water
  • Grows well across more regions
  • Allows crop rotation diversity
  • Supports local agriculture

So from environmental and ethical perspectives, oat milk wins out. Local oats have a lighter footprint compared to mass production of global almonds.

Consider your personal values and what resonates when making choices. And keep hoping for more regenerative, eco-conscious advances in food systems ahead!

Almond Milk Vs Oat Milk Calories Starbucks


To wrap up this comparison between almond milk and oat milk as calorie and nutrition alternatives:

  • Almond milk is lower in both calories and sugar compared to oat milk. This makes it ideal if limiting weight gain or managing blood sugar levels.
  • However, oat milk offers more protein, thickness, and creaminess. So the taste and texture may be preferred.
  • Regarding health impacts, almond milk boasts advantages like heart health and allergies. But oat milk is trendier for protein.
  • Lastly, oat milk wins when it comes to environmental sustainability due to lower water usage.

So in the ongoing plant milk wars between team #oatmilk and team #almondmilk, both offer strengths and appeal depending on your priorities. At Starbucks, choices come down to your personal health goals and taste preferences. But no matter your choice, ditching dairy for plant-based alternatives has benefits across health, ethics and sustainability!

Frequently Asked Questions

Which is healthier: almond milk or oat milk?

Both almond and oat milk have health benefits, but almond milk is generally considered healthier due to its lower calorie and sugar content. Almond milk is also linked to improved heart health and helps with appetite and blood sugar control.

Is almond or oat milk better for weight loss?

Almond milk is better for weight loss because it contains significantly less calories and sugar than oat milk. Replacing high-calorie beverages with almond milk can help reduce daily calorie intake.

Which milk has more protein: almond or oat?

Oat milk contains higher amounts of protein than almond milk. Per cup, oat milk provides 4 grams of protein compared to just 1 gram in almond milk.

Is almond or oat milk better for lattes?

Oat milk makes better quality lattes in terms of taste and foam. Oat milk steams well with thick, creamy froth. However, almond milk lattes are considerably lower in calories.

Which milk causes less digestive issues?

Almond milk eliminates common digestive irritation triggers like lactose, excess carbs, and allergens. However, oat milk offers prebiotic benefits to actively boost gut health by feeding healthy bacteria.

Which milk alternative costs less at Starbucks?

Ordering drinks made with almond milk costs $0.50 less per drink than modifying with oat milk. Over the course of a year, choosing almond milk over oat milk at Starbucks could save over $100.

Which milk has lower environmental impact?

Oat milk has a lower environment impact overall. Producing oats uses far less water than almonds. Transporting oats globally also has less emissions due to easier growth in local regions.

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