Oat Milk vs Almond Milk: Which Plant Milk Is Better?

Oat Milk vs Almond Milk

Walk down the dairy aisle today and you’ll see more plant milks than cow’s milk. Two of the most popular are oat milk and almond milk. Both are dairy free, vegan, and easy to find. But they taste different, have different nutrition, and work differently in coffee and baking.

This guide compares oat milk vs almond milk side by side, so you can choose the best one for your fridge.

What Is Oat Milk?

Oat milk is made by blending oats with water, then straining out the solids. Many brands add enzymes to break down the oat starch, which gives oat milk its natural sweetness. It’s creamy, mild, and slightly sweet.

What Is Almond Milk?

Almond milk is made by soaking and blending almonds with water, then straining. Most store bought almond milk contains only a small amount of almonds, so it’s thin and light. It has a subtle nutty flavor.

Oat Milk vs Almond Milk at a Glance

Nutrition varies by brand, so always check the label. Most brands fortify both milks with calcium and vitamin D.

Nutrition: Calories, Protein, and Carbs

In the almond milk vs oat milk nutrition battle, almond milk wins on calories. A cup of unsweetened almond milk has only about 30 to 40 calories, while original oat milk has about 120. Almond milk is also very low in carbs, which makes it popular with keto and low carb eaters.

Oat milk has more carbs, mostly from oat starch, and a little more protein. It also contains some fiber, including beta glucan, which is linked to heart health.

Neither one is a strong protein source. Cow’s milk has about 8g of protein per cup, and soy milk has about 7g. If protein matters most, look at soy or pea milk instead.

Taste and Texture

Oat milk is creamy and naturally sweet. It tastes closest to dairy milk for many people, which is why it’s become a favorite in cafés.

Almond milk is lighter and thinner, with a nutty note. Some people love its clean taste in smoothies and cereal. Others find it watery.

Coffee and Lattes

This is where oat milk shines. Barista style oat milk steams into smooth, silky foam and rarely curdles in hot coffee. Almond milk can separate in hot drinks and makes thinner, airier foam.

If you’re a latte lover, the almond milk vs oat milk question usually ends with oat milk.

Baking and Cooking

Both work in most recipes as a one to one swap for dairy milk:

• Oat milk is great for creamy sauces, soups, pancakes, and baked goods where you want richness.
• Almond milk works well in smoothies, overnight oats, and lighter baked goods.

Both are easy to use in no bake treats too. Our Edible Cookie Dough Recipe calls for a splash of milk, and either plant milk makes it dairy free.

Is Oat Milk Better Than Almond Milk?

So, is oat milk better than almond milk? It depends on your goal.

For weight loss and low carb diets, almond milk is the better pick. For taste, coffee, and nut free kitchens, oat milk wins. So is oat milk better than almond milk? Not overall, just for certain uses.

Allergies and Sensitivities

• Almond milk is made from tree nuts, so it’s not safe for people with nut allergies.
• Oat milk is naturally free of nuts, but oats are often processed alongside wheat. If you have celiac disease or gluten sensitivity, choose oat milk labeled certified gluten free.

Blood Sugar

Oat milk has more carbohydrates, and the process that breaks down oat starch creates natural sugars. That means oat milk can raise blood sugar faster than unsweetened almond milk. People watching their blood sugar may prefer unsweetened almond milk.

Environmental Impact

Both plant milks have a smaller carbon footprint than dairy milk. But there’s a key difference:

• Almonds need a lot of water to grow, and most are grown in drought prone California.
• Oats use much less water and land.

If sustainability is your priority, oat milk usually comes out ahead in the oat milk vs almond milk comparison.

Cost

Prices vary by brand and store, but almond milk is often slightly cheaper. Barista style oat milks tend to cost the most. Store brands of both are usually the best deal.

Sweetened vs Unsweetened

Many plant milks come in sweetened, vanilla, and chocolate flavors. These can add 7 to 15g of added sugar per cup or more. For the healthiest option, choose unsweetened versions and read the label for added sugars.

How to Make Them at Home

Homemade oat milk:

1. Blend 1 cup rolled oats with 4 cups cold water for about 30 seconds.
2. Strain through a fine cloth or nut milk bag.
3. Add a pinch of salt, plus vanilla or a date if you like it sweet.

Don’t over blend or use warm water, or it can turn slimy.

Homemade almond milk:

1. Soak 1 cup almonds overnight, then drain.
2. Blend with 4 cups water for 1 to 2 minutes.
3. Strain through a nut milk bag.

Homemade versions keep for about three to five days in the fridge.

Oat Milk vs Almond Milk for Specific Diets

The almond milk vs oat milk choice gets much easier once you match it to your diet.

Shelf Life and Storage

Both come in two styles:

• Refrigerated cartons: Keep cold and use within 7 to 10 days after opening.
• Shelf stable cartons: Store in the pantry until opened, then refrigerate and use within 7 to 10 days.

Always shake before pouring, since both can separate. Check the best by date and smell before using.

Oat Milk vs Almond Milk in Smoothies and Cereal

In smoothies, the oat milk vs almond milk difference is mostly about texture. Oat milk makes thicker, creamier smoothies, while almond milk keeps them light and lower in calories. On cereal, almond milk lets the cereal flavor shine, while oat milk adds a gentle sweetness. Try both, since the almond milk vs oat milk taste test is the quickest way to find your favorite. Many people pick oat milk vs almond milk based on what they drink most, then keep a second carton for baking.

Which One Do Baristas Prefer?

Most coffee shops now stock a barista version of oat milk as their main plant milk. Baristas like it because it steams well, pours smooth latte art, and tastes balanced with espresso. Almond milk is still offered in many cafés, often as a lighter option for iced drinks and lower calorie orders.

Frequently Asked Questions

Which is healthier, oat milk or almond milk? Unsweetened almond milk is lower in calories and carbs. Oat milk has more fiber and a little more protein. Both are healthy choices when unsweetened and fortified.

Which tastes more like cow’s milk? Most people say oat milk, thanks to its creamy texture.

Can kids drink oat or almond milk? They’re not a full replacement for dairy or formula for young children. Ask your pediatrician first.

Does oat milk have gluten? Oats are naturally gluten free, but many are cross contaminated. Choose certified gluten free oat milk if needed.

Final Thoughts

The oat milk vs almond milk choice comes down to how you use it. Almond milk is light, low calorie, and great for smoothies and low carb diets. Oat milk is creamy, nut free, and perfect for coffee. Many households keep both in the fridge, and that’s a perfectly good answer too.

Key Takeaways

• Oat milk vs almond milk: almond milk has fewer calories and carbs, while oat milk is creamier.
• Unsweetened almond milk has about 30 to 40 calories per cup; original oat milk has about 120.
• Oat milk is the better choice for lattes and foam.
• Almond milk is not safe for nut allergies; oat milk should be certified gluten free for celiac disease.
• Oat milk uses much less water to produce than almond milk.
• Choose unsweetened, fortified versions for the healthiest option.