Oat Milk vs Almond Milk: A Nutritional Showdown
By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Nikita Toshi +2 more
Medically reviewed by Dr. Nikita Toshi
Last updated: Apr 17, 2024Table of Contents
Are you aware of the buzz about oat milk and almond milk? These plant-based milk options have become big stars recently, stepping up from the sidelines of cow’s milk. Ever wondered what makes them tick? This blog has everything you need to know about them. From their unique textures to their nutritional make-up, from their health perks to their eco-footprint—everything is here.
Ready for a detailed look at these beverages? We’ll dissect their nutrition facts, weigh their good and bad sides, evaluate their green credentials and safety concerns.
Did you know?
Oat milk is a non-dairy option made by blending soaked oats with water and filtering out the pulp. The result is a delicious, creamy drink that’s taken the plant milk world by storm!
Making oat milk is simple. You start by grinding whole oats, stirring them into water, and heating the mix. This process splits the oat starches. The liquid is separated from the oat mush and filtered. The end result? Thick, creamy milk packed with fibres, especially beta-glucans!
Unlike some plant milks, oat milk boasts a smooth, buttery texture. It’s almost as rich as full-fat dairy milk. As for taste, oat milk is naturally sweet with a subtle oaty aftertaste. That’s why it so popular in creamy dishes.
Now let’s check out almond milk. This non-dairy favorite has origins dating back to medieval times. It’s made mostly from almonds and water. Its mild texture and slightly nutty flavor have earned it many fans.
How do we make almond milk? First, we soak almonds in water overnight. Next, we drain the almonds and blend them with more water. Finally, we strain the mixture to remove the solids. What remains is a silky, pale milky-white liquid.
Almond milk has a light, thin consistency with a hint of nuttiness. Unsweetened versions are less calorie-dense. That’s why it’s a hot pick among diet watchers and health buffs.
Let’s take a brief pause to look at a table that sums up the key aspects of oat milk and almond milk:
| Oat Milk | Almond Milk | |
|---|---|---|
| Main Ingredient | Oats | Almonds |
| Making Process | Soaking, Heating, Straining | Soaking, Blending, Straining |
| Taste | Creamy & Sweet | Light & Nutty |
| Texture | Smooth & Thick | Silky & Thin |
Though oat milk and almond milk are top-notch non-dairy options, their nutritional profiles can be quite different. These differences matter when picking one over the other.
| Oat Milk per cup (240 mL) | Almond Milk per cup (240 mL) | |
|---|---|---|
| Calories | 120 | 37 |
| Fat (g) | 5 | 3 |
| Protein (g) | 3 | 1.5 |
| Carbs (g) | 16 | 1 |
| Fiber (g) | 2 | 0 |
| Sugar (g) | 7 | 0 |
| Vitamin B12 (μg) | 1.2 | 0.8 |
| Riboflavin (mg) | 0.6 | 0.08 |
| Calcium (mg) | 350 | 422 |
| Phosphorus(mg) | 269 | 73 |
Based on what I have observed, almond and oat milk are popular choices for non-dairy alternatives in India. These plant-based milk alternatives are often chosen by individuals who are lactose intolerant, have dairy allergies, or follow a vegan diet. The consumption of almond milk in India was found to be about 54% as compared to oat milk, which was about 29%.
Dr. Siddharth Gupta, MD
Also Read: Savory Oatmeal: Reinventing the Traditional Breakfast Dish
Apart from being lactose-free and vegan, oat milk and almond milk offer unique health perks tied to their ingredients. However, they aren’t perfect.
Oat milk is tasty and packed with nutrients, making it a great non-dairy milk stand-in, especially for folks allergic to tree nuts.
Almond milk shines because it has fewer carbs. This makes it a good bet for those on a low-carb diet. But if you are allergic to nuts, it’s a no-go.
Here’s a quick table to summarize these points:
| Oat Milk | Almond Milk | |
|---|---|---|
| Health Benefits | Fiber-Rich, Nutrient-Dense | Low in Carbs and Calories, Healthy Fats |
| Health Downsides | High Sugar Content, Potential Allergic Reaction | Lower in Protein, Nut Allergies |
From what I have observed, a 240ml serving of oat milk contains approximately 130 calories, 24g of carbohydrates, 4g of proteins, and 2.5g of fats. Oat milk can be a suitable option for those looking for a plant-based alternative to dairy milk, providing essential nutrients in a convenient form.
Dr. Rajeev Singh, BAMS
Almond and oat milk offer different levels of nutrient richness. Almond milk has fewer calories but it also provides less protein, carbs, and fiber. On the other hand, oat milk has more calories but it also provides more of these vital nutrients.
Fortified almond and oat milks add necessary vitamins and minerals like vitamin D, calcium, and vitamin B12. Yeast extract and spirulina are commonly used to fortify these milks. But not all fortified brands are equal. Some may include thickening agents, artificial flavors, and excessive salt, so buyer beware.
Oat milk has about 120 calories per cup, which is almost three times the calories in almond milk. Almond milk has just 37 calories per cup. For those counting calories, almond milk might be a better option.
Oat milk leads the protein race with 3 grams per cup. Almond milk trails with 1.5 grams per cup. But cow’s milk leaves them both in the dust with nearly 8 grams of protein per cup. In terms of carbs, oat milk is the clear winner with 16 grams per cup. Almond milk has just one gram per cup. As for fat, almond milk has more than oat milk.
Let’s glance at these figures in a table:
| Oat Milk per cup (240 mL)* | Almond Milk per cup (240 mL)* | |
|---|---|---|
| Calories | 120 | 37 |
| Protein (g) | 3 | 1.5 |
| Carb content (g) | 16 | 1 |
| Fat content (g) | 5 | 3 |
Based on what I have read, a 240ml serving of almond milk typically contains around 59 calories, 6g of carbohydrates, 1g of protein, and 4g of fats. These nutritional values make almond milk a viable option for individuals who are lactose intolerant or follow a plant-based diet.
Dr. Smita barode, BAMS
Both oat milk and almond milk leave a mark on the environment. Here we’ll explore water use, carbon emissions, and energy use in making these milks.
| Oat Milk | Almond Milk | Dairy Milk | |
|---|---|---|---|
| Water Usage | Less | More | Much More |
| CO2 Emissions | Lower | Slightly Higher | Higher |
| Energy Efficiency | High | Fair | Low |
Think allergies, additives, and sugar when thinking about safety.
Some people are allergic to almonds, so there’s a risk with almond milk. Oat milk could indirectly trigger allergies. This happens through possible gluten contamination. Those allergic to gluten need to be careful here and opt for gluten-free options.
Many varieties of oat and almond milk use things like gums to tweak their consistency and shelf life. Usually, these are safe. But studies suggest that eating too much might mess up your digestion. Some almond milk brands use carrageenan, which has links to digestive troubles and gut inflammation.
Sugar content in these milks can vary a lot across brands. Unflavored, unsweetened types have very little sugar, but flavored types can be high in sugar. Always read the nutrition label to avoid extra added sugars.
| Oat Milk | Almond Milk | |
|---|---|---|
| Cooking and Baking | Ideal | Generally used |
| Coffee and Smoothies | Great for Coffee | Great for Smoothies |
| Other Uses | Cereal, Oatmeal, etc | Cereal, Granola, etc |
Choosing between oat milk and almond milk rests mainly on personal taste, dietary needs, and green concerns.
If you’re trying to lose weight or if you’re diabetic, almond milk might be a good choice due to its low calorie and carb content. But if you’re looking to manage cholesterol or want a filling drink, oat milk wins due to its high fiber content.
The creaminess of oat milk or the nuttier taste of almond milk? Your palatal preference will guide your everyday choice.
If you’re eco-minded, oat milk wins hands down. It uses less water, land, and emits less CO2 during production.
Quickly recap these factors in a table:
| Oat Milk | Almond Milk | |
|---|---|---|
| Dietary Needs | Fiber is higher, good for Satiety | Fewer Calories and Carbs |
| Personal Preferences | Creamier, Naturally Sweeter | Lighter, subtly Nutty |
| Environmental Concerns | Less Water, Land, and CO2 |
Also Read: The Health Impact: Understanding Organic Milk Benefits
In this blog post, we’ve dove deep into oat milk and almond milk. Both have a rightful place in the dairy-free movement. Both have their strengths. Almond milk wins with fewer calories, oat milk scores with higher fiber.
One thing to note is that neither oat milk nor almond milk reach the protein content of cow’s milk. But you can get calcium, vitamin D, and vitamin B12 from fortified oat and almond milk versions.
We didn’t intend to pit one milk against the other. Rather, we’ve tried to give you a clear picture of the pros and cons of each. Remember, the ultimate goal isn’t to find the ‘best’ milk, but to find the milk that’s ‘best for you’.
Depends. If you’re aiming to lose weight or are diabetic, almond milk with its lower sugar and calorie content might be right for you. On the other side, oat milk is high in fiber and nutrients, which boosts heart health and immunity, and helps muscle grow. Consult a health professional for tailored advice.
That’s tough to answer. Different types of milk suit different people. Each has its unique set of nutrients and caters to different diet needs or restrictions. The ‘healthiest’ milk is the one that matches your particular health goals.
Both are. Both oat milk and almond milk do not contain lactose. So, both are safe for folks who are lactose intolerant or choose to avoid dairy.
Both have different nutritional achievements. Oat milk is as creamy as cow’s milk, but it provides less protein and more sugar. Cow’s milk offers protein and calcium but might trigger allergies. Whether one is ‘healthier’ than the other really depends on your individual health focus and diet plan.
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