Exploring Oat Milk vs. Almond Milk: Which Is Healthier?

Of all the alternative milks currently available, almond and oat milk rank among the most popular. Whether you’re trying to cut out dairy or simply want a lower-calorie option, these plant-based milk alternatives each offer unique nutritional benefits and flavor profiles.

Both milks have their pros and cons — the right option for you will depend on your dietary needs, goals, and personal preferences. This article will delve deeper into the difference between oat milk versus almond milk.

Let’s get started.

Almond milk is made by blending almonds with water and then straining the mixture a few times over to remove the pulp. This can be done at home with the help of a good blender and nut milk bags or cheese cloths to filter the pulp from the milk. Or it can be purchased in stores.

While smooth and creamy like milk, the resulting vegan milk alternative retains a nutty flavor and remains naturally lactose-free. This makes it a popular choice among vegans and those who are lactose intolerant.

Store-bought almond milk is often fortified with vitamin D and phosphorus as well as other vitamins and minerals to help boost its nutritional value — although the amount differs by brand.

Nutritional Benefits of Almond Milk

Why almond milk? This non-dairy milk is:

• Naturally low in carbohydrates

• Lower in calories than dairy milk (specifically unsweetened options)

• Dairy-free for those who are lactose intolerant or avoiding milk products

• Lower on the glycemic index due to its low-carb and high-fat content, which helps prevent a spike in blood sugar levels

• Often enriched with vitamins and minerals, including riboflavin, which helps break down carbohydrates, as well as calcium to support bone health

• A source of oleic acid, which may help prevent heart disease

Are there downsides to almond milk? Here’s what to consider:

• Some brands of almond milk may contain fillers and artificial ingredients.  

• Almond milk can be expensive — and ordering it with your coffee shop latte could come with an extra fee.

• Almond milk lacks protein and essential nutrients if not fortified (or when making it at home).

• Almond milk is made from blanched skinless almonds, which means the antioxidants and most of the fiber from the skin are left out.

See our guide to almond milk nutrition for more details.

Oat milk is made by blending oats with water and straining until you get a smooth liquid. Not only is oat milk lactose-free, but it’s also gluten-free, making it perfect for those with gluten sensitivities or celiac disease.

It’s also an option for those with nut allergies who cannot have almond milk. This alternative milk is easily accessible in stores, available at many coffee shops, and can be made at home.

Nutritional Benefits of Oat Milk

Why oat milk? This non-dairy milk alternative is:

• Naturally vegan

• Lactose-, soy-, and nut-free

• Often fortified with B vitamins and other micronutrients, which support the immune and nervous systems

• High in soluble fiber and beta-glucan, which has been shown to help reduce bad (LDL, short for low-density lipoprotein) cholesterol

Are there drawbacks to oat milk? Here’s what to consider.

• Oat milk can be expensive compared to cow’s milk.

• Store-bought oat milk is more processed than the homemade variety and may contain fillers, sweeteners, or thickeners.

• Oats can be cross-contaminated with gluten. If you have a true allergy or celiac disease, you’ll need to find oat milk made from certified gluten-free oats.

• Oat milk is low in protein compared to dairy milk and soy milk.

• It’s also relatively high in carbohydrates.

Our oat milk nutrition guide has more details.

Now that you know the main pros and cons and health benefits of almond versus oat milk, let’s take a look at how they compare.

Both are excellent alternatives to cow’s milk for those who follow a vegan diet or are looking for an option low in saturated fat. Both make a suitable substitute in favorites like smoothies, soups, cereals, and more.

In terms of sustainability, almond and oat milk take less of a toll on the environment than cow’s milk by omitting fewer greenhouse gasses during farming.

Yet they differ in a few key ways. Sweetened oat milk typically has more calories, sugars, and carbohydrates than almond milk. So, if you’re looking for a milk alternative that’s low on the glycemic index, almond milk would be a better choice.

See our guide to carbs versus calories for more on what this all means.

On the other hand, oat milk packs a bigger fiber punch, which helps support heart health and keeps you fuller longer. It’s also generally creamier, which can be crucial when frothing for lattes and other coffee drinks.

Here’s what to remember when considering the nutritional profile of almond milk versus oat milk:

• Almond and oat milk products are a great way to introduce additional nutrients into vegan or plant-based diets.

• However, neither can be deemed the healthiest or “better for you” than any other milk option based on nutrition facts alone.

• Overall, the definitive decision on which is better in the oat milk versus almond milk debate comes down to personal taste preferences and dietary needs.

• As always, check with your healthcare provider or a registered dietician before changing your diet.

If you’re trying to figure out what to stock your pantry with to help reach your weight goals, check out our ultimate grocery list for weight loss.