Oat Milk vs. Almond Milk

There has been a lot of innovation around vegan milks the past few years, but even as new players enter the market (avocado milk, anyone?), oat milk and almond milk continue to be among the most popular. (Remember when the only alt-milk option at your corner café was soy? *Gasps*)

Both almond milk and oat milk come with their own unique perks and pitfalls; if you’re trying to choose between the two, it helps to be familiar with both. We are here to share with you on how to, er, milk for everything we knew about the two types of alternative milks. Nutrition, sustainability, versatility…we talked about it all, including why someone would opt for plant-based milk in the first place.

Many people are moving toward a plant-based lifestyle for either a way to consume more plants or as a way to be more environmentally-conscious. While cow’s milk is healthy for many people, it may not be as good for the environment since raising cows requires a lot of land, and cows themselves produce methane gas. (For people who are allergic to dairy or have a sensitivity, milk is just off the table, period.)

But back to the oat milk vs. almond milk battle.

Oat milk vs. almond milk: Keep reading to see how they compare

Both oat milk and almond milk wear health halos that are more hype than they actually deserve. Both milks are primarily made of water; the amount of oats or almonds that is used is actually quite low. Most oat and almond milks are fortified with vitamins A, D, B2, and B12—a positive they both have in common. These are nutrients that are found in cow’s milk and other animal products, so it’s beneficial they are added to these vegan milks as some people on a plant-based diet may not be getting enough of these nutrients.

That said, both have some unique benefits that make them worthwhile to drink, depending on your tastes and health needs.

What are the benefits of oat milk?

  • It’s closer in consistency and taste to cow’s milk

One of the major reasons oat milk is so popular actually has nothing to do with nutrition, but with taste: It’s the closest vegan alternative to cow’s milk in terms of flavor and consistency you’ll find. While almond milk can be quite watery, oat milk tends to be a bit thicker, which makes it especially beneficial in lattes and baking.

  • It may be more sustainable than almond milk

Another reason some may opt for oat milk over almond milk is for sustainability. It requires a lot of water to produce almonds. Indeed, research has shown that almond milk requires the most water to produce compared to oat, soy, and rice milks. Only a small portion of almonds are required to make almond milk, but almond trees require significant amounts of water. But, research also pointed out that almond milk requires less land than oat milk, making it better in terms of emissions. Neither alt-milk is perfect when it comes to sustainability, but oat milk may be a slightly more eco-friendly pick.

  • Oat milk has trace amounts of fibre

Again, while oats themselves have lots of nutritional benefits, very few of those translate over to oat milk since the beverage is largely water. But oat milk does contain fibre and a little bit of protein, two nutritional positives.

What are the benefits of almond milk?

  • It’s higher in protein and vitamin E

It bears repeating that, like oat milk, almond milk is primarily made of water and the nutrient density is low. But almond milk tends to be higher in protein and vitamin E and also lower in sugar than oat milk, all nutritional pros. She also reiterates that, like oat milk, it tends to be fortified with vitamins A, D, B2, and B12—important nutrients for everyone and ones plant-based eaters specifically should be mindful of as animal-based products tend to be the primary sources for obtaining them.

  • It’s higher in healthy fats

When comparing almonds to oats, almonds are also higher in monounsaturated fats, which are extremely beneficial for brain health. Again, almond milk isn’t exactly going to be a powerhouse source, but every little bit counts.

  • Almond milk is lower in calories than oat milk

For those who are actively seeking to manage their weight, almond milk may be a better alternative milk choice because it’s much lower in calories than oat milk. For example, a cup of unsweetened Silk oat milk has 80 calories while a cup of unsweetened almond milk by the same brand has 40 calories.

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