Goat Milk vs Oat Milk: Which is Better?   

There’s a chance you’re looking for a type of milk other than regular cow’s milk due to lactose sensitivities, and stumbled across goat milk and oat milk…

Goat milk is getting more recognition because, although it’s not lactose-free, it tends to be easier to digest for people with lactose intolerances. This is because there’s overall less lactose in goat milk, and it has smaller fat globules than other milks, allowing your body to break them down faster.

Oat milk, on the other hand, doesn’t have any lactose in it, and is free of major allergens – we’ll talk more about that in a second! This makes it a great choice for many people, and can be a great replacement to regular milk if you’re sensitive to lactose or want a vegan option.

Now, we’ll take a closer look at goat milk and oat milk side-by-side, comparing an animal-based milk and a plant-based milk that, although very different in where they come from, have similar benefits…

Let’s check out which one is better!

Comparing goat milk vs oat milk 

Goat milk is, as mentioned, an animal-based milk, and has milk as an allergen while oat milk is plant-based and is great for people with allergies due to missing major allergens.

Neither milk is particularly versatile when it comes to special diets, with oat milk fitting into vegan diets but not in keto or paleo – goat milk isn’t suitable for any of these three. 

	Goat milk	Oat milk
Type	Animal-based	Plant-based (grain)
Allergens	Milk*	None
Vegan?	No	Yes
Paleo?	No	No
Keto?	No	No

* Contains milk protein which may or may not be tolerated by people with a cow’s milk allergy (the most common milk allergy).

Differences between goat milk and oat milk

The main difference between goat milk and oat milk is where they come from, with more differences in their flavors.

Goat milk comes from goats, and boasts a rich flavor with hints of earthiness and tanginess. It’s a bit creamier than regular milk, but has less lactose in it and smaller fat globules, making it easier to digest. 

Oat milk is made by blending oats with water. It has a creamy texture similar to goat milk, but is very different in flavor – it’s much milder and slightly sweet, and sweeteners/flavorings are sometimes added (like vanilla extract) to change it up! Its nutritional profile is often boosted with vitamins and minerals, and it’s completely lactose-free! You can even make oat milk at home!

How to use goat milk vs oat milk 

Goat milk and oat milk can both be used as alternatives to regular milk, especially for people with lactose sensitivities:

Goat milk:

• Enjoy it on its own.
• Make creamy goat cheese and yogurt with it.
• Add it to your coffee for a tangy twist.
• Make skincare products with it.
• Use for baking and cooking.
• Mix into your smoothies for a creamy twist.

Oat milk:

• Enjoy it as a dairy-free beverage.
• Add it to your cereal and oatmeal.
• Pair it with your favorite pancake recipe.
• Put it in your coffee. 
• Make smoothies with it. 

Can you substitute goat milk for oat milk?

These two are quite different when it comes to flavor, but you could technically use them interchangeably. If you’re sensitive to lactose and looking at these two as options, both could work – but remember that goat milk still has some lactose in it, so it depends how sensitive you are.

That said, you can try substituting these out for one another in things like smoothies, oatmeal, and bakes, but they’ll add unique flavors from one another. 

Nutrition: Goat milk vs oat milk

Goat milk has a lot more calories than oat milk does, and is also packed with fat. There’s no saturated fat in oat milk, but goat milk has 4 grams of saturated fat per serving. Both milks have a decent amount of carbs, but there’s no sugar in either of them!

Oat milk is very poor in protein with 1 gram per serving, while there’s 8 grams in goat milk. Their calcium contents are the same, but oat milk is a touch higher in its daily value for vitamin D.

Per 1 cup (237 ml/8 oz.)	Goat milk	Oat milk
Calories	140	45
Total fat (saturated)	7 g (4 g)	0.5 g (0 g)
Total carbs	11 g	8 g
Total sugars (incl. added)	0 g	0 g
Protein	8 g	1 g
Calcium	25% DV	25% DV
Vit D	15% DV	20% DV

How to store goat milk and oat milk

Store your goat milk in the fridge and try to finish it within 5-7 days after opening. You’ll need to finish it a bit quicker if you get fresh goat milk straight from the source, as it’s best within 5 days. You can always freeze it if you need to keep it for a couple of months!

Oat milk can be stored in your pantry for up to 1-4 months if unopened and in an aseptic container, but a cool and dry place will be the best for it. That said, I’ve been using a refrigerated oat milk that needs to be kept in the fridge constantly – either way, finish them within 7-10 days after opening (and move it from your pantry to your fridge).

Goat milk vs oat milk: Which is better?

Saying one is better over the other is a bit tough, as they’re so different.

In terms of lactose, oat milk doesn’t have any while goat milk still has a bit. This might make oat milk a better choice if you’re really sensitive to lactose, or just prefer a plant-based milk.

However, goat milk is generally digested well, and it boasts healthy fats and a great amount of protein!

It’ll mainly come down to your preferences and needs, but I’d say oat milk is the overall better choice because it’s much more accessible in stores, has no lactose, and has a milder flavor that fits with more people’s tastes.

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