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Photo: Diana Vyshniakova/Getty ImagesCow’s milk has been a cornerstone of the American diet, prized for its protein, calcium, and vitamins A, D, and B12. However, with the rise of plant-based eating, dairy sensitivities, and concerns about the environmental impact of cattle farming, more people are turning to non-dairy milk alternatives like oat and nut milks. Once dominated by soy milk, the dairy-free section now features a variety of options including hemp, cashew, pistachio, and even flaxseed milks.
Today, oat and almond milk are among the top contenders. But how do they measure up in terms of nutrition and health benefits? Do they provide a comparable nutrient profile to cow’s milk? Let’s explore the nutritional differences and health impacts of oat milk versus almond milk, as well as the pros and cons of each, to help you decide which creamy option is best for your needs.
Nutrition Facts for Oat Milk vs. Almond Milk
When compared to cow’s milk, the nutritional profiles of oat milk and almond milk can be a bit tricky to pin down, as there are many different brands available—some fortified with additional nutrients, while others are not.
The United States Department of Agriculture (USDA) provides the following basic nutrition information for oat milk, almond milk, and cow’s milk:
Unfortified Oat Milk (1 cup):
Calories: 79 calories Protein: 4 grams Fat: 1.5 grams Carbohydrates: 14 grams Fiber: 2 grams Calcium: 19 mg Vitamin D: 0 IU
Fortified Almond Milk (1 cup):
Calories: 37 calories Protein: 1 gram Fat: 3 grams Carbohydrates: 1 gram Fiber: 0 grams Calcium: 422 mg Vitamin D: 88 IU
Whole Milk Fortified with Vitamin D (1 cup):
Calories: 149 calories Protein: 8 grams Fat: 8 grams
The almond milk and oat milk brands listed above contain fewer calories, protein, and vitamin D than cow’s milk.
Both oat and almond milks are dairy-free, making them ideal for those with dairy sensitivities. As plant-based products, they also provide plant compounds, which are bioactive substances that act as antioxidants in the body, reducing inflammation and neutralizing free radicals that can contribute to both acute and chronic health issues.
Fortified vs. Unfortified Milks
Unfortified oat milk has higher carbohydrate and fiber content than both cow’s milk and almond milk, along with more protein compared to almond milk, though it contains less fat than either of the two.
It’s also useful to compare the nutritional differences between fortified and unfortified plant-based milks. Fortified almond milk, for instance, contains more calcium than cow’s milk, which is noteworthy since many fortified plant-based milks come very close to matching cow’s milk in the nutrients that we typically get from dairy.
“Most commercially available oat and almond milks are fortified with vitamin D, vitamin A, vitamin B12, and calcium to mirror the micronutrients found in cow’s milk,” says Kristen Carli, MS, RD, registered dietitian and owner of Camelback Nutrition & Wellness. Some brands even include extra nutrients like protein and omega-3 fatty acids. “However, homemade versions of these [plant] milks typically lack much nutritional value,” she adds.
It might be surprising that oat milk has more protein than almond milk, especially considering that almonds are generally higher in protein than oats. However, this is due to the soaking process used to create both oat and almond milk, where the whole ingredient is soaked in water before blending. This soaking process draws more nutrients from oats than from almonds. The reason could be that almonds are high in fat, which tends to transfer nutrients into the fat rather than water, unlike oats, which are lower in fat.
Health Benefits of Oat Milk
“Oat milk contains more carbohydrates and calories compared to almond milk, mostly from complex carbohydrates,” explains Carli. Some of these carbohydrates are in the form of fiber, a nutrient absent in both almond and cow’s milk. Fiber intake is linked to better heart, metabolic, gut, and immune health. When compared to almond and cow’s milk, oat milk is also considered a more sustainable choice (we’ll discuss this later).
“Since oat milk is made from whole grains, it’s rich in B vitamins like Riboflavin and B12, which are crucial for energy production,” says Kaytee Hadley, MS, RDN, IFMCP, a plant-based dietitian and founder of Holistic Health and Wellness in Richmond, Virginia. Additionally, oats may have anti-inflammatory properties. “Oats contain lignans and phenols, which have antioxidant and anti-inflammatory effects. These compounds are likely in oat milk too, although probably in smaller amounts than in whole oats,” she adds. Oat milk is also a great choice for those who are lactose intolerant and naturally free from saturated fat, making it ideal for individuals looking to limit fat intake, according to Hadley.
Downsides of Oat Milk
As noted earlier, oat milk contains more carbohydrates than almond milk, which is important to keep in mind for those who need to manage their blood sugar, such as people with type 2 diabetes or other metabolic conditions. Some oat milks are sweetened with refined sugars, which can make this issue worse. However, oat milk without added sweeteners is not particularly high in sugar, though it’s a common misconception, says Hadley. “Blending oats naturally releases some sugar as complex carbs are broken down, but it’s much lower than the sugar content in cow’s milk and sweetened plant milks,” she explains.
Some oat milk brands may include oils like canola oil to enhance creaminess and texture. These seed and vegetable-based oils contain heart-healthy unsaturated fats, but they also tend to have higher levels of omega-6 fatty acids, which can promote inflammation, compared to the anti-inflammatory omega-3s. While both omega-6 and omega-3 fatty acids are essential for health, many Americans already consume too much omega-6, so it's important to consider which products contain these oils.
“While oats themselves are gluten-free, cross-contamination can occur during processing,” adds Carli. “People with gluten sensitivities or celiac disease should opt for oat milk specifically labeled as gluten-free.”
Almond Milk Health Considerations
As a nut, almonds are a natural source of heart-healthy monounsaturated fats, and you'll benefit from these nutrients when consuming almond milk.
Unsweetened almond milk is very low in carbohydrates, making it an excellent choice for those who need to monitor their carb intake for health reasons. Additionally, almonds are a natural source of vitamin E, which can be passed into the milk in small amounts, contributing to immune health as a natural antioxidant. Like oat milk, almond milk without any additives is great for individuals concerned about their unsaturated fat and sugar levels, as well as for those who are lactose intolerant. “Almond milk naturally contains unsaturated fats and no sugar, making it a top pick for heart and metabolic health,” says Hadley.
Downsides of Almond Milk
It’s important to avoid almond milk varieties with added pro-inflammatory sugars or additives like thickeners. Almond milk is naturally thinner and less creamy compared to cow’s and oat milk, which is why ingredients like xanthan gum and carrageenan are sometimes added to enhance its texture. While the US Food and Drug Administration (FDA) has classified these additives as Generally Recognized as Safe (GRAS), they haven’t been around for long enough for us to fully understand their long-term health impact.
“And while it may be obvious, almond milk is not suitable for those with nut allergies,” adds Carli.
Which One Is More Sustainable?
Both almond and oat milks have their sustainability considerations. According to Our World in Data, a prominent environmental research source, each milk has its own benefits and drawbacks. When compared to cow's milk, both oat and almond milks significantly reduce greenhouse gas emissions (GHGs), use much less land and water, and contribute to lower levels of eutrophication.
However, when comparing the two, almond milk requires more than seven times the amount of freshwater to produce compared to oat milk. On the flip side, oat milk has a slightly higher impact on land use, GHG emissions, and eutrophication than almond milk, though these differences are very minor.
Taking all this into account, oat milk generally proves to be the more sustainable choice.
Taste and Texture Comparison
Oat milk is often sweeter and naturally thicker and creamier, making it an excellent option for warm morning drinks and indulgent treats. Almond milk, on the other hand, has a more delicate, nutty taste that complements savory dishes and cereals perfectly, though it's less creamy.
Ways to Enjoy Oat Milk and Almond Milk
Although the subtle differences in taste and texture can make one type of milk more suited for certain dishes, both oat and almond milk can be incorporated seamlessly into any recipe that calls for cow's milk (particularly when they're unsweetened). Use them to top cold or hot cereals, oatmeal, tea, or coffee in the morning, or add them to baked goods, chia pudding, custards, sauces, soups, shakes, and smoothies. Both milks are also delicious on their own, whether enjoyed straight from the fridge or warmed on the stove with spices, vanilla, and other flavors.
You can easily make both oat and almond milk at home with either a blender and nut milk bag or a convenient milk maker like the Almond Cow.
Both oat milk and almond milk are nutritious options. While homemade varieties lack additives and preservatives, they also miss out on the nutrient fortification that many store-bought plant-based milks provide. “For this reason, homemade or non-fortified non-dairy milks are not recommended as substitutes for cow’s milk in toddlers,” says Carli.
Bottom Line:
On the other hand, while many store-bought oat and almond milks are enriched with additional nutrients like protein, calcium, omega-3s, and vitamins D, B12, and A, they may also contain added sugars and preservatives. “Opting for unsweetened versions can help reduce some of these drawbacks,” says Carli.
Fortunately, all of these essential nutrients can be obtained from other sources in the diet—we don't need to rely on any one type of milk to get them. This allows us to make milk choices that align best with our personal health, environmental concerns, and taste preferences.
Frequently Asked Questions
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Which plant-based milk is healthiest?
There is no single plant-based milk that's best for everyone, explains Hadley. "Each milk offers a distinct set of nutrients, and no one is inherently healthier than the others. Depending on your specific health and dietary needs, one may be more suitable for you," she adds. Regardless of the choice, Hadley recommends opting for unsweetened products to limit sugar intake.
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What's healthier, oat milk or almond milk?
Once again, the answer depends on the individual’s health requirements. For instance, oat milk is a better option for those with nut allergies, while almond milk is more suitable for individuals who are lactose intolerant.
