The plant-based milk (or, as some call it, mylk) section of the grocery store has become nearly as overloaded and confusing as the fragrance section at Sephora. There are a lot of great options, so you may find yourself wondering: Is almond milk vs. oat milk healthier?
While there’s a wide selection of nut, seed and grain milk options, almond and oat milk are undoubtedly the two most popular varieties. Whether you’re ditching dairy milks to be more environmentally conscious or sidestepping an allergy, each of these two non-dairy choices offers its own unique combination of taste, nutrients and richness.
Now, picking the one that’s right for you, your meals and your drinks is where things get tricky. Let’s break down the differences between almond and oat milk, and why they’re the standouts they are. (We’re looking at low-fat oat milk and almond milk in the original flavor.)
Oat milk nutrition (per 8-ounce serving)
- 120 calories
- 5 grams total fat
- 0.5 grams saturated fat
- 0 grams trans fat
- 0 milligrams cholesterol
- 100 milligrams sodium
- 16 grams total carbohydrate
- 2 grams fiber
- 7 grams total sugar (includes 7 grams added sugar)
- 3 grams protein
- 20% of daily vitamin D requirement
- 25% of daily calcium requirement
- 2% of daily iron requirement
- 20% of daily vitamin A requirement
- 50% of daily vitamin B12 requirement
Almond milk (per 8-ounce serving)
- 30 calories
- 3 grams total fat
- 0 grams saturated fat
- 0 grams trans fat
- 0 milligrams cholesterol
- 140 milligrams sodium
- 0 grams fiber
- 1 grams total carbohydrate
- 0 grams total sugar
- 1 grams protein
- 10% of daily vitamin D requirement
- 35% of daily calcium requirement
- 2% of daily iron requirement
- 15% of daily vitamin A requirement
- 25% of daily vitamin E requirement
- 2% of daily magnesium requirement
Pros and cons of oat milk
Oat milk looks a lot more like cow’s milk than any other plant milk. It’s opaque, and while it’s not quite bright white, it’s close. And when you pour it over a bowl of cereal or into a cup of coffee, it behaves like you expect milk to,…
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