Oat Milk vs. Almond Milk: How To Decide Which One To Use

Milk alternatives have skyrocketed in popularity over the past decade, especially among those looking to shrink their carbon footprint or scale back on their intake of animal products.

Oat milk is made by blending rolled oats and water, leaving a thick, pulpy liquid. This mixture is then strained, resulting in a nutty, slightly sweet beverage. Compared to other plant-based milks, oat milk also has a more creamy consistency, which works well swapped in for regular milk in a range of recipes, such as soups or smoothies.

To make almond milk, almonds are simply soaked and blended with water. This mixture is then filtered using a nut milk bag, which helps remove any excess almond pulp to give the milk a smooth, light consistency that’s comparable to cow’s milk. Unsweetened almond milk tends to have a mild, nutty flavor, which makes a versatile addition to sweet and savory dishes alike.

The exact nutrients found in oat milk and almond milk can vary depending on the specific brand, flavor, and ingredients. Some varieties may also be fortified, meaning that they contain added nutrients, such as B vitamins. However, for the most part, oat milk is higher in most nutrients, including calories, carbs, fat, and fiber.

However, oat milk is processed in a way that produces a natural sugar called maltose, which has a high glycemic index (read: it can cause your blood sugar to spike). This means that even if your oat milk doesn't have any added sweeteners on its ingredient list, it's still probably quite high in sugar—around 7 grams per serving.

So how do oat milk and almond milk compare when it comes to nutrition?

Abby Cannon, JD, RD, CDN, an integrative dietitian and sustainability expert, tells mindbodygreen that she generally recommends almond milk over oat milk. She explains that almond milk tends to be lower in carbs, lower in sugar, and a smidge higher in calcium, even without fortification.

It's worth noting that there are some key nutritional differences between both these plant-based milks and cow’s milk.

“Substituting oat or almond milk for cow’s milk is not an even trade when it comes to nutrition,” says Cannon. “This isn’t to say that you shouldn’t use either, but nutrition-wise, they aren’t the same.” Almond milk and oat milk each provide less than half the amount of protein and significantly less fat than cow’s milk4. Cow’s milk is also a better source of certain micronutrients5, including phosphorus and potassium.

Cannon also adds that not all types of oat milk or almond milk are created equal. “Brands use different ingredients in their alternative milks and some, not all, fortify them with additional nutrients not normally found in oats or almonds to make them more comparable to cow’s milk,” says Cannon. She points out that certain brands may also contain ingredients that you may want to steer clear of, including added sugar, gums, and fillers.

“From a water-use and land-use perspective, oat milk is a better choice, since it takes far less land and water to produce a gallon of oat milk compared to a gallon of almond milk,” says Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian UCLA Medical Center and author of Recipe for Survival.

Not only that, but it’s estimated that about 80% of global almond production takes place in California, steadily depleting6 the state’s already limited water supply.

However, according to Cannon, the answer to whether oat milk vs almond milk is more sustainable isn’t quite so clear-cut. “Even though it takes less water to produce oat milk versus almond milk, we have to consider the entire life cycle of almonds and oats and the final products,” she explains.

This entails where almonds/ oats were grown, how they were grown, and how far they traveled to get to the end consumer. “Almonds from California, for example, are grown under sustainable practices; the farmers have reduced water usage, embraced zero-waste farming practices [by re-using hulls as feed, livestock bedding, etc.], and supported the honey bees," she notes.

She also points out that conventionally grown oats, like almonds, have been shown to have high levels of glyphosates, an herbicide that negatively impacts human health in high amounts.7 You also need to consider the processing that goes into a milk's added ingredients like oils.

Oat milk and almond milk are both great options if you’re looking to reduce your environmental footprint or ditch dairy from your diet. The nutritional differences between both are pretty minor, but almond milk is lower in carbs and calories, making it a better choice if you’re looking to lose weight or keep blood sugar levels steady. On the other hand, oat milk has a creamy consistency that works especially well in smoothies or lattes.