Cow’s milk has long been a staple in the American diet thanks to its protein, calcium, and vitamin A, D, and B12 content. But with the rise in plant-based diets, dairy-related sensitivities, and concern over environmental impacts associated with cow-rearing, more people have wholeheartedly embraced non-dairy milk alternatives, like oat milk and nut milks. For a long time, soy milk was the go-to swap, but the milk aisle is now teeming with dairy-free options, including hemp, cashew, pistachio, and even flaxseed milks.
Now oat milk and almond milk are among the most popular options. But do these two compare in terms of their nutrients and health benefits? Does either offer a similar array of nutrients to cow’s milk? Here’s a breakdown of oat milk vs. almond milk nutritional information and health effects, and their potential pros and cons, to help you decide which creamy drink is right for you.
Almond Milk vs. Oat Milk: Which One's Better for Your Coffee or Smoothie?
Oat Milk vs. Almond Milk Nutrition Facts
Compared to cow’s milk, oat milk and almond milk are a bit more elusive in terms of their nutritional breakdown because there are so many different brands—some with nutrient fortification and some without.
According to the United States Department of Agriculture (USDA), here are the basic nutrition facts for oat milk, almond milk, and cow’s milk:
Unfortified Oat Milk (1 cup):
Calories: 79 calories
Protein: 4 grams
Fat: 1.5 grams
Carbohydrates: 14 grams
Fiber: 2 grams
Calcium: 19 mg
Vitamin D: 0 IU
Fortified Almond Milk (1 cup):
Calories: 37 calories
Protein: 1 gram
Fat: 3 grams
Carbohydrates: 1 gram
Fiber: 0 grams
Calcium: 422 mg
Vitamin D: 88 IU
Whole Milk Fortified with Vitamin D (1 cup):
Calories: 149 calories
Protein: 8 grams
Fat: 8 grams
Carbohydrates: 12 grams
Fiber: 0 grams
Calcium: 276 milligrams (mg)
Vitamin D: 124 International Units (IU)
The brands of almond milk and oat milk assessed above are lower in calories, protein, and vitamin D compared to cow’s milk.
Both options are dairy free, which is helpful for anyone with sensitivities to dairy. Plus, as plant-based products, both oat and almond milks offer plant compounds. These bioactive compounds serve as antioxidants in the body to reduce inflammation and fight off free radicals that can contribute to both acute and chronic illness.
Fortified vs. Unfortified Milks
Unfortified oat milk has a higher carbohydrate and fiber content than cow’s and almond milk, as well as a higher protein content compared to almond milk, though lower fat content than both.
However, it’s helpful to see the nutritional comparison between fortified and unfortified plant-based milks. Fortified almond milk actually offers more calcium than cow’s milk does, and this is a valuable observation because many fortified alternative milks can actually measure up almost exactly to cow’s milk in many of the nutrients we rely on dairy milk for.
“Most store-bought oat and almond milks are fortified with vitamin D, vitamin A, vitamin B12, and calcium to match the micronutrients found in cow’s milk,” confirms Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness. Some fortified oat and almond milk brands even contain bonus nutrients like protein, and omega-3 fatty acids. “But homemade versions of either [plant] milk will not contain much nutrition at all,” she adds.
It might seem perplexing that oat milk is higher in protein than almond milk, given that almonds are a higher-protein food than oats or oatmeal. However, this is because the process of making both oat and almond milk requires soaking the whole, original ingredient in water prior to blending them. The soaking process ends up pulling more nutrients out of the oats than almonds. This could potentially be related to the fact that almonds are a high-fat food, more likely to leach their nutrients into a fat source than into water, especially when compared to a lower-fat alternative like oats.
Oat Milk Health Considerations
“Oat milk is higher in carbohydrates and calories compared to almond milk, primarily from complex carbohydrates,” Carli says. Some of these complex carbohydrates found in oat milk come in the form of fiber, a nutrient you won’t find in either almond or cow’s milk. Nutritionally speaking, adequate fiber intake can contribute to better heart, metabolic, gut, and immune health. When compared to almond and cow’s milk, oat milk is also considered to be a more sustainable option (more on this later).
However, this increased carbohydrate load is something to consider for those who need to keep a close eye on their blood sugar regulation, including people with metabolic concerns like type 2 diabetes. Some oat milks are also sweetened with refined sugars which would add insult to injury in this regard.
Additionally, some brands may include added oils like canola oil to increase creaminess and mouthfeel. These seed and vegetable-based oils do contain heart-healthy, unsaturated fats, but they tend to be higher in pro-inflammatory, omega-6 fatty acids than anti-inflammatory omega-3s. (We do need both types of essential fatty acids everyday, but the typical American already consumes more omega-6s than necessary—so it’s smart to be mindful of which products contain these oils.)
“While oats themselves are gluten-free, cross-contamination can occur during processing,” Carli adds, “so, individuals with gluten sensitivity or celiac disease should choose oat milk labeled specifically as gluten-free.”
Almond Milk Health Considerations
As a type of nut, almonds are a natural source of heart-healthy, monounsaturated fats—and you’ll reap these benefits when enjoying almond milk.
Unsweetened almond milk is very low in carbohydrates, another bonus for those looking to manage their carbohydrate intake for certain health reasons. Plus, almonds are a natural source of vitamin E, which can translate (in small amounts) into its milk, helping to aid in better immune health as a natural antioxidant.
Again, you’re wise to steer clear of pro-inflammatory added sugars or other additives, like thickeners, in almond milk. Almond milk is naturally a less thick and creamy product compared to cow’s and oat milk, so oftentimes gums like xanthan gum and carrageenan are utilized to improve its texture. And while these additives have been deemed as Generally Recognized as Safe (GRAS) by the US Food and Drug Administration (FDA), they have not been around long, so we don’t fully understand how they impact on our long-term health.
“Also, it may go without saying, but almond milk is not suitable for individuals with nut allergies,” Carli adds.
9 Health Benefits of Almond Milk, According to RDNs
Which One Is More Sustainable?
There are sustainability considerations to take into account for both almond and oat milks. According to Our World in Data, a leading environmental research publication, there are pros and cons to each beverage. Across the board, when compared to cow’s milk, both almond and oat milk emit significantly fewer GHGs, use far less land and fresh water, and contribute to less eutrophication.
But when compared to each other, more than seven times the amount of freshwater is required to produce almond milk than oat milk. However, oat milk scored higher in land use, GHGs, and eutrophication than almond milk—though by extremely small margins.
Based on this information, oat milk tends to be the more sustainable option.
Taste and Texture Comparison
Oat milk tends to offer a sweeter taste and is naturally more thick and creamy—perfect for warm beverages in the morning and sweet treats. While almond milk is less creamy, it offers a subtle, nutty flavor that pairs nicely in savory dishes and cereals.
Ways to Enjoy Oat Milk and Almond Milk
And while these subtle taste and texture differences can make one milk option better for certain recipes and dishes, ultimately both almond and oat milk can fit pretty seamlessly anywhere you might use cow’s milk (especially if they’re unsweetened). Top cold or hot cereals, oatmeal, tea, or coffee in the morning or adding to baked goods, chia pudding, custards, sauces, soups, shakes and smoothies. Both are also great enjoyed on their own, whether you drink it cold and fresh from the fridge or warm it up on the stove with spices, vanilla, and other flavors.
Both options can also easily be made at home either with a blender and nut milk bag or fancy (yet super convenient) milk maker like the Almond Cow.
When it comes down to it, both oat milk and almond milk are healthy choices. While homemade versions will be free of additives and preservatives, they’ll lack the nutrient fortification that makes moany store-bought non-dairy milks more nutrient-dense. “For this reason, homemade or non-fortified non-dairy milks are not advisable substitutes nutritionally for cow’s milk in toddlers,” Carli explains.
Bottom Line:
Conversely, while store-bought oat or almond milks are often fortified with nutrients like extra protein, calcium, omega-3s, and vitamins D, B12, and A, they can also be laden with added sugar and preservatives. “Choosing unsweetened varieties can help minimize some of these trade offs,” says Carli.
Thankfully, all of these highlighted nutrients can be found elsewhere in the diet—we don’t need to rely on milk alone (of any variety) to provide them. This frees us up to make the best milk decisions for our (and our families’) personal health, environmental, and flavor preferences. Drink the milk option that you genuinely like and that makes you feel best.
