For those with a dairy allergy or lactose intolerance, milk alternatives play a role in everything from coffee orders to smoothies. While there are a slew of options available today, there’s an ongoing battle between two mainstays: oat milk vs. almond milk. How is one to choose? Nutrition information can help. So the question really is: Which is better for you?
Meet the experts: Bill Rawls, M.D., licensed family physician and author The Cellular Wellness Solution, Allie Echeverria, M.S., R.D., nutritionist with Eaton Broshar Atlanta, and Jessica Crandall, R.D.N., dietitian and medical advisor at FuturHealth.
Both can be creamy, flavorful substitutes for cow’s milk. “They are made by blending oats or almonds with water and then straining out the solid components,” says Bill Rawls, M.D., licensed family physician and author The Cellular Wellness Solution. “Neither oat milk [nor] almond milk have quite the same mouth feel and taste as regular cow’s milk, but that’s not as much a disadvantage as something to get used to. Oat milk has a starchy taste. Almond milk is thinner than regular cow’s milk and has a distinct almond flavor.”
Below, experts break down the nutrition profiles of both drinks to help you decide what to tell the barista—erg, I mean—which milk alternative is best for you.
Oat milk vs. almond milk nutrition
What’s on the label? Below is the nutrition information from popular oat and almond milk brands.
Unsweetened almond milk nutrition
Eight ounces of Silk’s unsweetened almond milk contains:
- 30 calories
- Less than 1 gram (g) carbohydrates
- 0 g sugar
- 3 g fat
- 1 g protein
- 470 mg calcium
Sweetened almond milk nutrition
A cup (8 oz.) of Silk’s original almond milk, which is sweetened, contains:
- 60 calories
- 8 g carbohydrates
- 7 g sugar
- 2.5 g fat
- 1 g protein
- 470 mg calcium
Oat milk nutrition
A cup of Oatly’s original oat milk contains:
- 120 calories
- 16 g carbohydrates
- 7 g sugar
- 5 g fat
- 3 g protein
- 350 mg calcium
Oat milk benefits
When it comes to oat milk, some people prefer the flavor profile over almond milk. According to Allie Echeverria, M.S., R.D., nutritionist with Eaton Broshar Atlanta and Jessica Crandall, R.D.N., dietitian and medical advisor at FuturHealth, other pros include:
- Oat milk is usually safe for people with nut allergies or who need to eat gluten-free (as long as the brand does not manufacture other products containing those allergens).
- It’s higher in calcium, potassium, and phosphorus than almond milk.
- Oat milk is naturally sweeter, requiring fewer additional calories to boost flavor.
- Protein and fiber content may help some people feel full longer.
- Many are fortified with calcium and vitamin D, which support bone health.
Almond milk benefits
Perks for almond milk may include, according to Echeverria and Crandall:
- It’s naturally higher in vitamin E, which helps increase immune response and boost skin health.
- Unsweetened iterations are low in calories.
- If you’re on a low-calorie diet, it’s good for adding creaminess to smoothies and protein shakes without significantly adding to the calorie count.
- It tends to be more affordable than oat milk.
- Many brands are fortified with calcium and vitamin D, which support bone health.
Oat milk downsides
Experts say oat milk’s cons may include:
- Oat milk is higher in both carbohydrates and calories than almond milk.
- Some may be contaminated by gluten when the oats have been either grown or processed by contaminated grains.
- Many oat milks contain carrageenan, which has been shown to cause digestive upset in some people.
- Because oat milk is higher in carbohydrates and sugar, it may spike blood sugar more than other milk alternatives, especially if it’s sweetened. Some commercial varieties also contain added oils, which increases the calorie count.
Almond milk downsides
Experts say almond milk cons may include:
- Almond milk is made from nuts, which are a common allergen.
- People normally prefer it sweetened, which can add calories.
- It needs fortification to provide calcium.
- It contributes even less protein than oat milk.
Oat milk vs. almond milk: Which is better for weight loss?
“For most people, almond milk will be the lower-calorie choice, which can help with weight management,” says Crandall. “Oat milk can still fit into a healthy weight loss plan, but portion control matters since it’s higher in carbs and sugar. I would also consider looking at regular low-fat or fat-free milk or soy milk as good, balanced, healthy milk choices.”
Which is better for health?
“It really depends on your needs,” says Crandall. “Oat milk may be better for sustained energy and digestive support, while almond milk is a good pick if you’re aiming for lower calories and more vitamin E. Both can be healthy choices as long as you look for unsweetened, fortified varieties.”
The bottom line
Both alternatives can provide a great substitute to dairy, with their various health benefits and flavors, but neither of them shares the same nutritional profile as cow’s milk.
“Neither milk is better or healthier, but one may be better suited to your goals,” says Echeverria. When it comes to picking your dairy alternative, you need to consider what you want to get out of your milk (and your taste buds) before you pour.
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