Oat Milk vs. Almond Milk: A Nutritional Showdown

If you’re on the hunt for a dairy-free milk alternative, chances are you’ve already ⁤become familiar​ with the large variety of ​options available. Oat milk and ⁣almond‍ milk are two of the most popular contenders; however, do you know which one is actually better for you? Read ⁤on to find out who​ wins the nutritional showdown⁢ between oat milk and almond ⁤milk.

1) Let’s Compare: Oat Milk ​and Almond Milk

Calories and Nutrients

When it comes to health ⁣benefits, the main difference between oat ⁤milk vs almond milk in terms ⁣of calories and nutrients lies in ⁣the method of production. Oat milk is typically made‍ with oats, water, and some added sugars, whereas almond milk is made from almonds, water and some⁤ added sugar.

  • Oat milk is naturally low in⁣ calories and contains more dietary fiber than ⁣almond milk. It‍ also ​contains more vitamins and minerals, such as selenium,‌ magnesium, and calcium.
  • Almond milk is‌ higher in calories than oat milk and is also‍ considerably higher ⁢in saturated fats. However, ⁤it does contain some of the same vitamins and minerals as oat milk, including magnesium, calcium, and riboflavin.

Taste and Texture

Oat milk and almond milk have very different tastes‍ and textures. Oat milk has a creamy, nutty flavor, while almond milk is sweet and ‌almond-flavored. It also‍ has a thinner consistency than oat milk. Oat milk is often used in coffee and smoothies because of ​its thick texture. Almond milk is ​usually used ⁣for baking and cooking since it is much thinner.

Environment and Price

Oat and almond milk both​ have a smaller environmental impact than dairy milk. Oat milk⁤ is made with far less water than almond milk.

When it⁣ comes to price, oat milk ‌tends to be more expensive because of‍ the processing involved. Almond milk ⁤is generally cheaper than oat milk, and it can usually be⁣ found ​in most mainstream grocery stores. However,⁣ almond milk is​ likely to cost slightly more than oat milk if you choose to buy ⁣organic.


When it comes to choosing between oat milk vs almond milk, ‍the choice is up to you. ‍Consider the taste, texture, nutrition, and environmental impact of⁢ each before making a decision.⁢ Keep in mind that oat milk tends⁢ to be more expensive and may not be available in all stores. Overall, both kinds of milk ⁢offer many health‍ benefits and can be used for a variety ‌of recipes.

2) Nutritional⁤ Breakdown of Oat Milk and Almond Milk

Both oat and almond milk​ are popular plant-based dairy alternatives, and here’s ‌their nutritional breakdown. To compare, one cup of unsweetened ⁢oat milk ⁣has:

  • 83 kcal
  • 2 g⁤ of protein
  • 13 g of carbohydrates
  • 2⁢ g of dietary fiber
  • 2 grams of fat

And one cup of unsweetened almond milk has:

  • 39 kcal
  • 1 g of protein
  • 2 g of carbohydrates
  • 1 g of dietary⁣ fiber
  • 3 g of fat

Oat milk has the highest carbohydrate and calorie content and the most fat of all plant-based milks, which could be great for people who need ‌to boost their calorie ⁣intake. Almond milk contains the⁤ least amount of‍ calories and carbs among plant-based milks. It is ⁢also higher in fat than most plant-based milks. You may opt for almond milk if⁤ you need to lower your carb intake. Additionally, both oat and almond milk are naturally⁣ low ⁤in saturated ​fat,‌ so they can be a ⁤healthier choice ⁤than dairy⁤ milk.

Oat milk is higher in fiber ⁣than almond milk, which can be beneficial for digestive health. It is also​ a good source⁣ of vitamins ‍and minerals, such as iron, calcium, and vitamins ​B2, ⁢B12, and D2. Almond milk, on the other hand, is ‌low in vitamins and minerals and is lower​ in fiber.⁢ However, it‌ does contain essential fatty acids, such as omega-3s, which can help lower your cholesterol levels.

3) Taste Test: Almond Milk vs. Oat Milk

It’s time for a nutritional ‍showdown:‍ almond milk vs. oat milk. This battle of the milks will compare nutrition facts and ingredients to help you decide which one is best for you. Take a look ‍at the key contenders:

  • Almond Milk
  • Oat Milk

Before getting ⁢to the ⁢nutrition,‍ let’s take a look at the similarities between almond and oat milk. Both are popular dairy-free and vegan-friendly plant-based milks. Almond⁢ milk is⁤ made from ground almonds and water, while oat milk is made from oats, water and a few added oil and ​sugar for flavor and texture. Both ​of these⁣ milks are made without hormones, antibiotics, and other ‍potentially harmful substances.

When it comes to nutrition, there are some pretty big differences between the two. Almond milk is low in calories and has​ no cholesterol, making it a popular ⁣choice among those trying to watch their weight. It also has more vitamins than ⁤oat milk, including A, D, E, and calcium. However, almond milk⁣ is low in fat⁢ and​ protein, which makes it less filling than oat milk.

Oat milk has a few advantages over⁣ almond ⁢milk ​in terms of nutrition. It’s higher‍ in both calories and fat, but it’s ⁣also a good ‍source of ‌protein. Oat milk also has more fiber, which can help ‍with digestion and reduce ⁤the risk of disease. It also has more vitamins than almond⁣ milk, including B12, and is a good source of calcium.⁢ Oat milk is also slightly sweeter than almond milk, which makes it great for adding sweetness ⁤to recipes.

So, which one is better? As with any food, it’s⁤ all about finding what works best ⁢for you. For those interested in a health-conscious option with fewer calories, almond milk ‍may be the way to go.‌ On the other hand, those looking for a more ​filling option with additional vitamins and minerals should turn to oat milk for a nutritional boost.

4)⁢ Cost ‌Comparison of‍ Almond Milk⁢ vs. Oat Milk

Almond Milk: Almond milk has a subtle,⁢ nutty taste that some people love. ⁤It is⁢ a relatively low‌ calorie dairy alternative and is full of calcium, vitamin E, ‍and vitamin A. It’s got some protein in​ it, but not as much as regular dairy milk.

Oat Milk: Oat milk is creamy, rich, and arguably has the best‍ flavor. Oat milk is considered one of ⁢dairy alternative’s healthiest⁤ products. It has more calcium⁢ than dairy milk, and it is full of​ essential vitamins and minerals, such as Vitamin D, Vitamin B12, and Omega- 3 fatty acids. Oat milk also contains slightly ‍more protein than almond ‌milk.

Cost Comparison of Almond Milk‍ vs. Oat ⁣Milk: Now for the cost comparison. ⁢Almond milk is usually ⁢cheaper than oat milk. Depending on​ the location, you⁤ can find almond milk for less than a dollar per cup. On the other hand, oat milk is usually a bit more expensive, costing up to two dollars ⁤or more ⁢per cup.

When⁢ it comes ‌to nutritional value, both almond and oat milk are relatively similar. Almond milk provides calcium, vitamin E, and vitamin‌ A. On ​the other hand, oat milk provides ⁣more calcium, vitamin D, vitamin B-12, and essential Omega-3 fatty acids. ​

When comparing the prices of the two, while almond​ milk⁢ is usually cheaper, it ⁣falls short in comparison to oat milk’s nutritional ‌value. So, if you are looking for a dairy alternative with the most nutritional ⁣value, ‍in addition to a rich flavor, oat milk may be‌ the best⁤ option.

5) The Bottom Line: Who Reigns Supreme?

Oat milk and almond milk are both on trend, and both have ‌their place in a ⁤health-conscious diet. But which one should you choose if both‌ are ⁣available? Let’s look at a few factors⁤ to find out who the ultimate winner is.


Almond milk has about one-third the calories of oat milk. A one-cup serving⁢ of almond milk⁤ has only 39 calories, while one cup of oat⁢ milk has ​120 calories. So if you need to‍ reduce ⁣your calorie intake, almond milk ‌is the ‌clear winner.⁢


Both drinks are fairly low in⁤ carbohydrates, with oat milk having slightly more‌ than⁣ almond milk. Per cup, oat milk has⁤ 17 grams⁤ per cup, while​ almond milk has 1 gram. That ​means if⁣ you’re watching your ‌carbs, almond milk is⁣ the better choice.


They don’t contain much fat, so this isn’t really a⁤ deciding factor. ⁢Oat‌ milk has 2.5 grams of ⁤fat compared to almond milk’s 3 grams.


Oat⁣ milk ⁢contains 4‍ grams of protein, while almond milk contains 1 gram. The ​winner here is ⁤oat milk.


Almond milk has zero fiber, while oat milk has 2 grams. Again, the nod goes to oat‍ milk.

Vitamins and Minerals

Both ⁣have some added vitamins ⁢and minerals, ⁢but oat milk takes the lead with more calcium and ⁣more ​B vitamins.

  • Oat milk: 30% of the daily recommended dose of‌ calcium and three B vitamins.
  • Almond milk: 15% of the daily recommended dose of calcium, no B vitamins.

The Bottom Line: Who Reigns ⁣Supreme?

Oat milk is ‍the winner when ⁤it⁤ comes to a⁣ nutrition comparison, as it contains more protein, calcium, ⁤and⁤ B vitamins. Its higher calorie and carbohydrate⁤ content make it less ⁣of ⁣a viable choice for dieters, however, and it’s​ worth noting that ⁢almond milk⁤ does have a few advantages, such as lower calorie and carbohydrate content. Ultimately, the decision between oat milk and almond⁤ milk comes ⁣down to personal preference and dietary needs. At the end of the day, no matter which milk you choose to ⁣drink, the ⁤most important thing is that‍ you make ‌your decision‌ based on the ⁤nutritional information​ that works‌ best for your body. Almond milk and oat milk both offer unique⁤ health benefits, so choose whichever one suits your lifestyle best!