Barley milk and oat milk are two grain-based plant milks. While oat milk has swept the scene with its meteoric rise in popularity since 2016, barley milk is more unconventional, crafted from the ancient grain and superfood barley, barley malt, and water. So, whether you’re a seasoned grain milk enthusiast or just testing the waters of plant-based milk, let’s get right into this grain milk comparison!
Comparing barley milk vs oat milk
| Barley milk | Oat milk | |
| Type | Plant-based (grains) | Plant-based (grains) |
| Allergens | None | None |
| Vegan? | Yes | Yes |
| Paleo? | No | No |
| Keto? | No | No |
Barley milk and oat milk have the same profile in terms of allergens and diet accommodation. Both are common-allergen-free and are suitable for vegan, paleo, and keto diets. But note that while oat milk is gluten-free, like most plant-based milks, barley milk is not.
Differences between barley milk and oat milk
While they’re both grain-based milks, their base ingredients – barley and oats – are what make their taste and texture distinct. Barley milk has a slightly sweet, slightly nutty flavor and has a creamy consistency that reminds people of cow’s milk. On the other hand, oat milk has a mild, naturally sweet taste with a velvety texture.
How to use barley milk vs oat milk
Barley milk:
- Pour into your morning cereal or porridge.
- Drink as is for great digestion benefits.
- Use as a 1:1 replacement for cow milk in baked goods.
- Experiment with as a base for soups and creamy sauces.
- Pair with fruits and greens in a smoothie.
- Froth to create (tea) lattes.
Oat milk:
- Froth for creamy lattes.
- Create velvety, non-dairy pasta sauces.
- Enhance gluten-free baked goods.
- Create the ultimate oat-themed breakfast with oat milk in oatmeal.
- Make dairy-free puddings and custards.
- Use as a cow milk replacement in other savory recipes.
Can you substitute barley milk for oat milk?
Swapping barley milk for oat milk can be done, no problem! What’s even cooler is that they’re not just your typical plant-milk swap – they’re additionally both grain-based plant milks. So, regardless of which milk you’re swapping for the other, you’ll either get that delicate sweetness of barley milk or the smooth indulgence of oat milk.
Nutrition: Barley milk vs oat milk
Barley and oat milk differ quite a lot when it comes to nutrition – just one look at their calories per cup, and you’ll see why! Although barley milk has a lot of potential health benefits, just one cup is very high in calories – 140 calories to be exact, so beware if you’re using it in large amounts. On the flip side, oat milk is low in calories, with just 45 calories per cup. Barley milk is also quite high in carbohydrates, with 26g per cup (highest among plant-based milk), and is fortified (at least the Golden Wing brand) with lots of calcium and vitamin D – 50% of your daily value each! Both are additionally a natural source of iron with 8% – 10% of your daily value per cup.
Oat milk comes in sweetened, unsweetened, and flavored varieties, which will likely change at least the sugar content of the product.
| Per 1 cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Barley milk | 140 | 3 g (0 g) | 26 g | 6 g (3 g) | 4 g | 50% DV | 50% DV |
| Oat milk | 45 | 0.5 g (0 g) | 8 g | 0 g | 1 g | 25% DV | 20% DV |
How to store barley milk and oat milk
Some packaged oat and barley milk options are shelf-stable until opened, while others must be stored in the fridge right away. If unopened, both will likely be shelf-stable for around 10 months (be sure to refer to the expiry date). Once opened, store-bought oat milk will last for about 2 – 3 weeks in the refrigerator, and barley milk should be enjoyed within 7 – 10 days. If you’re making homemade oat milk or homemade barley milk, refrigerate immediately and consume within 2 weeks.
Barley milk vs oat milk: Which is better?
For me, it’s less about one being better than the other and more about which brings the right notes to the blend of flavors I’m looking for. I find barley milk better for its nuttiness in cereals and baked goods, while oat milk is my personal favorite (along with soy milk) for making indulgent lattes. Oat milk is also typically more widely available, while barley milk is more of a hidden gem that I have to scrounge for to get into my pantry!
FAQs
Barley comes with soluble fiber that may help in managing cholesterol levels and support heart health. But with oats, you’ll get a rich fiber content, particularly something called beta-glucans, which have been linked to various health benefits like stabilizing blood sugar and helping with digestion.
Barley milk can absolutely be a nutritional addition to any diet! It’s a great source of essential nutrients like vitamins and minerals and is rich in dietary fiber, which can help keep things moving smoothly. As a bonus, its subtle sweetness and nutty flavor can provide a nice alternative to traditional dairy milk.
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