Almond Milk vs Oat Milk Calories

Almond Milk vs Oat Milk: A Calorie and Nutritional Comparison

As a nutritionist and plant-based diet coach for over 10 years, I am often asked how the calories and nutrition in almond milk compares to oat milk. With more people choosing plant-based alternatives over cow’s milk, understanding the similarities and differences helps make the healthiest choice. Can I Drink Almond Milk for Breakfast?

Key Takeaways of Almond Milk vs Oat Milk Calories

              Almond Milk Benefits

    • 🥜 Lower in calories and carbs
    • 💪🏻 Supports heart health
    • 🔬 Helps manage blood sugar
    • 🦴 Excellent source of calcium


Oat Milk’s Superpowers

  • 🍞 High in protein and fiber
  • 🍵 Foams well for lattes
  • 🌎 More sustainable than nut milks
  • 🤑 Very budget-friendly


Balancing Priorities

🥣 Consider blending both
🛍️ Compare ingredient sourcing

📝 Read nutrition labels
🔬 Test different milks


Calories and Nutrition Face-Off

NutrientAlmond MilkOat Milk
Protein1 gram3 grams
Fat2.5 grams5 grams
Carbs1 gram16 grams
Sugar0-7 grams7 grams
Calcium450 mg350 mg
Vitamin D100 IU25% DV


When comparing almond milk and oat milk calories and nutrition, there are some key differences to consider:

Calories per cup

  • Almond milk has about 30-60 calories per cup depending on whether it is unsweetened or sweetened
  • Oat milk contains about 120-130 calories per cup

As shown above:

  • Almond milk is lower in calories and carbs while being higher in calcium
  • Oat milk contains more protein, fat, and vitamin D

Winner: Almond milk for lower calorie intake Calories Of Almond And Oat Milk

Almond Milk vs Oat Milk Calories

Health Benefits Battle

Both almond milk and oat milk come with useful health advantages. Here is how they compare:

Almond Milk Benefits

  • Heart health – The mono-unsaturated fats may lower LDL cholesterol and reduce heart disease risk
  • Blood sugar control – Has extremely low carbs and sugar, which is beneficial for managing diabetes
  • Nutrient absorption – Vitamin E and manganese improves immunity and nutrient uptake
  • Bone health – Excellent source of calcium which prevents osteoporosis

Oat Milk Benefits

  • Gut health – The beta-glucan fiber feeds good gut bacteria and improves digestion
  • Heart health – Significant amounts of iron, potassium, niacin reduces blood pressure and risk of anemia
  • Blood sugar control – Higher protein and fiber keeps blood sugar levels stable
  • Sustainability – Uses less water to produce than almond, soy or dairy milk

Winner: Tie since both have unique health advantages. Those focused on blood sugar should opt for unsweetened almond milk, while people looking to aid digestion should choose oat milk.

Downsides Dilemma

However, each milk alternative comes with some drawbacks worth noting:

Almond Milk Downsides

  • Nutrient deficiencies – Lacks protein, fiber, iron and vitamin B12 lacking in some vegan diets
  • Sustainability issues – Mass almond farming uses substantial environmental resources like water
  • Gut irritation – Bloating or discomfort caused by nut proteins and carbohydrates

Oat Milk Downsides

  • Added sugars – Flavored versions can be high in added sugars, increasing calories
  • Grain reactions – Those sensitive to gluten or grains may experience stomach issues
  • Asthma risk – Cross-contamination possible in facilities that also process wheat and other allergens

Winner: Almond milk has fewer downsides for most people, except those with nut allergies or looking for high protein.

Almond Milk vs Oat Milk Calories

Additional Factors to Consider

Here are some other variables to factor when deciding between almond or oat milk:

  • Allergies – Those with nut allergies should avoid almond milk due to risk of reaction
  • Budget – Almond milk tends to be more expensive than oat milk
  • Taste preference – Almond milk has a nuttier, thinner taste while oat milk is creamier and sweeter
  • Cooking uses – Oat milk tends to perform better than almond milk for foaming milk-based coffee drinks
  • Ingredient sourcing – Consider whether organically grown almonds or oats are used

The Final Verdict

When choosing between almond milk and oat milk, consider your calorie, health, allergy, budget and taste priorities. Those limiting carbs and sugars are better off with unsweetened almond milk, while people needing more protein and gut-healthy fiber may favor oat milk.

Generally, almond milk reigns supreme for having just 30-60 calories per cup, not spiking blood sugar levels, and supplying important nutrients like calcium, vitamin E and manganese. It aligns well with weight loss and blood sugar control programs.

However, oat milk offers a creamy, higher protein alternative containing gut-boosting beta-glucan fiber. It can be an excellent choice for smoothies, cereal and cooking. Just opt for unsweetened to keep calories and carbs moderate.

Vitamins and Minerals Showdown

Given their differences in calories and macronutrients, almond and oat milk also vary in their vitamin and mineral content:

Almond Milk Vitamins and Minerals:

  • Excellent source of vitamin E and manganese
  • Contains calcium, potassium, magnesium, iron, zinc, selenium
  • Often fortified with vitamins A, B12, D and zinc
  • Low levels of choline, vitamin K

Oat Milk Vitamins and Minerals:

  • Provides niacin, folate, iron, potassium, calcium, beta-glucan fiber
  • Also contains phosphorus, zinc, pantothenic acid, riboflavin
  • Can be fortified with vitamins A, B12, D and calcium carbonate
  • Does not naturally contain vitamins E, K or choline

Therefore, almond milk has more naturally occurring vitamins and minerals like vitamin E, manganese and calcium versus oat milk. However, oat milk offers useful minerals like iron, folate and fiber.

Almond Milk vs Oat Milk Calories

Environmental Impact

With sustainability in mind, the production differences between nuts and oats are also worth considering:

  • Water usage – Almonds require more water to grow than oats, placing strain in drought-prone California where 82% of the world’s almonds are produced
  • Land usage – Oats utilize land more conservatively whereas almond orchards occupy large monocultures
  • Transportation – Almonds must be imported long distances overseas which increases carbon footprint
  • Processing – Some argue oat pulp leftover from making oat milk better lends itself to animal feed or composting whereas almond pulp is often wasted

Therefore, oat milk appears to hold the environmental advantage given its lower water usage and land requirements for growing. Local production also minimizes transportation miles.

Price Comparison

Oat milk also wins when it comes to affordability:

  • Oat milk tends to cost $2 to $4 per half gallon making it cheaper than dairy milk
  • Almond milk runs around $4 to $6 per half gallon making it less accessible for some households

The lower cost and more sustainable production methods tip favor toward oat milk being a more economical choice both for consumers and the planet. For those needing to avoid grains or strictly limit carbs, paying extra for almond milk remains worthwhile.

The Creaminess Cup

If taste and texture play a big role in your plant-based milk decision, here is how almond and oat milk compare:

  • Almond milk has a thin consistency and mild nutty flavor. It separates easily and lacks creaminess for hot drinks or baking.
  • Oat milk offers thick creamy texture and sweetness similar to dairy milk. It foams well for lattes and performs great in smoothies or baked goods.

So people who prefer a thinner, nutty taste suit almond milk, but those wanting a thick, creamy mouthfeel find oat milk more satisfying.

Grades of Greenwashing

As consumer demand for plant-based milk grows, some brands engage in “greenwashing” with misleading sustainability claims. Here’s how the industries compare:

Almond Milk Greenwashing

  • Boasts “dairy-free” yet overlooks water usage, land use, and waste concerns
  • Fails to publicize heavy environmental impacts of mass almond farming
  • Leverages public perception of “natural” and “plant-based” as always eco-friendly

Oat Milk Greenwashing

  • Emphasizes oats use far less water than almonds, but still significant H20 for farming
  • Lacks transparency around land use changes to accommodate skyrocketing demand
  • Also touts conscience-clearing terms like “vegan” and “cruelty-free” to attract buyers

When it comes to truthful marketing, both industries have room for improvement. Savvy consumers should investigate sourcing and production methods rather than simply buying based on buzzwords.

Almond Milk vs Oat Milk Calories

The Final Pour

As the plant-based milk options continue expanding, here are some closing thoughts on almond milk versus oat milk:

  • No one milk reigns supreme – Choose based on your priorities like calories, health needs, sustainability, taste preference or budget
  • Consider mixing it up – Enjoy almond milk some days and oat milk others to reap different nutritional perks
  • Maximize minerals – Pair almond milk with oatmeal or blend oat milk into a smoothie bowl with almonds to obtain the vitamins and minerals of both
  • Read labels carefully – Watch added sugars in flavored versions, opt for unsweetened when possible

The plant milk boom offers much to celebrate, but also requires some careful navigation thanks to marketing claims and production factors that impact health and sustainability. Rely on the criteria covered here to make the optimal choice for your body, ethics and budget.

The Cream of the Crop: Almond-Oat Blend

As a new option emerges combining both almond and oat milk, this hybrid offers the best of both worlds:

Benefits of Almond-Oat Blend

  • Creamy texture from oats
  • Nutty flavor from almonds
  • Lower in calories and carbs than oat milk
  • Higher in protein than almond milk
  • Contains vitamins, minerals from both sources
  • More balanced nutritional profile
  • Moderates environmental impact of solely almonds

This blended plant milk manages to merge the health perks of almonds and oats while balancing out their respective downsides.

Early customer reviews rave about the creamy mouthfeel reminiscent of dairy while staying low enough in calories and carbs to support weight and blood sugar goals.

Parting Sips

As consumer values shift, plant-based milk provides a refreshing beverage trend that nourishes health and ethics. But with every burgeoning industry comes the need for consumer discernment.

Hopefully the comprehensive comparison provided here equips readers to see through marketing claims and make the optimal choice aligned with their priorities, whether almond milk, oat milk or a blend.

At the end of the day, adding more plants like almonds and oats to our plates and glasses moves society in a positive direction. We must simply ensure that in the process, we move our agricultural systems toward sustainable practices that regenerate environmental resources for generations to come.

The Milk Wars: Traditional Dairy Fights Back

As almond, oat and other plant-based milk popularity grows, the struggling dairy milk industry is taking action to combat falling sales.

Dairy Milk Pushback Tactics

  • Lobbying the FDA to enforce dairy terminology like “milk” and “yogurt” to only apply to animal products
  • Launching smear campaigns against plant-based brands questioning sustainability
  • Pushing states to make plant-based labeling less appealing to shoppers
  • Creating dairy checkoff programs for marketing and school lunch programs
  • Spreading misleading information about nutrients lacking in plant-based options
  • Heavily marketing their products as superior in nutrient density

This demonstrates that the dairy milk industry feels threatened enough to actively wage war against plant competitors.

The Plant-Based Response

  • Exposing the environmental destruction of large-scale dairy farming
  • Promoting the health hazards of hormones and antibiotics ingested from dairy
  • Highlighting the unethical animal cruelty practices in the industry
  • Educating consumers of the similarities and differences to help them decide
  • Offering comparable calcium, protein and nutritional fortification
  • Creating delicious flavors and creamy textures to rival dairy enjoyment

It appears this “milk war” will rage on as more information comes to light concerning health, ethics and sustainability. But armed with the facts, the power remains in the hands of informed consumers to influence outcomes through responsible purchasing.

Almond Milk vs Oat Milk Calories

Parting Sips

Whichever side consumers land on in this battle between traditional dairy and plant-based alternatives, the depth of this exploration demonstrates that all choices warrant careful consideration concerning implications for personal health, agricultural practices, global environments and ethical treatment of living beings.

Conclusion: Almond Milk vs Oat Milk Calories

When navigating the dairy or plant-based milk section, there are now endless options between almond, oat, soy, rice, coconut, hemp and more. Each varies in its nutritional pros and cons and environmental impacts.

As the research here conveys, no singular plant milk manages to win on all fronts. The rise of blended varieties aims to merge the best of both worlds.

Ultimately almond and oat milk offer two solid plant-based choices. For those limiting calories and carbs, almond milk takes the prize. Anyone concerned with gut health, protein, or affordability may prefer oat milk.

Beyond personal needs, we must also consider wider implications for environmental resources like water and land usage. This indicates consuming plant milks in moderation makes the most sustainable impact collectively.

Blending these alternative “mylks” into smoothies, pouring them over cereal, or substituting them in recipes provides an easy way to add more plants to your diet. This marks progress from reliance on traditional dairy.

At the end of the day, increasing plant-based food and beverages aligns with improved health outcomes for people and the planet. Allow the factors covered here to guide your own plant milk buying choices.

Just remember – judgment need not apply to personal preferences differing from yours. The common goal remains increasing presence of plants while reducing animal products.

Frequently Asked Questions: Almond Milk vs Oat Milk Calories

What milk is healthier?

Both almond milk and oat milk can be healthy choices. Almond milk is lower in calories while oat milk has more protein. For the most health benefits, choose unsweetened or lightly sweetened versions.

What milk is better for weight loss?

Almond milk supports weight loss more due to far lower calorie content. Just 60 calories per cup makes it a goto choice for low calorie smoothies and beverages to aid fat burning.

Does oat milk make you gain weight?

Oat milk contains more calories and carbs than almond milk, but less than dairy milk. As long as calories consumed don’t exceed those burned, oat milk won’t directly cause weight gain. Stick to unsweetened to keep calories moderate.

Is oat milk as healthy as almond milk?

Oat milk and almond milk score similarly healthy but have slightly different nutritional assets. Almond milk boasts more vitamin E, manganese and calcium. Oat milk offers protein, iron, fiber and gut-healthy beta-glucan.

Which is more environmentally friendly?

Oat milk wins as the more sustainable choice requiring less water usage and land resources to grow. Transportation miles also favor locally grown oats in most countries.

Which milk steams better?

The creamy consistency of oat milk makes it easier to foam and steam for latte art. Almond milk’s thin texture doesn’t blend as beautifully. For frothy hot drinks, baristas prefer oat milk.

Can you mix almond and oat milk together?

Yes, blended almond-oat milk combines both sources into one bottle. Early reviews praise this hybrid for a dairy-like creaminess while keeping the carbs and calories lower. It provides a more complete nutritional profile in one pouring.

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