Every time I stroll down the milk aisle, I find myself in a never-ending dilemma – oat milk or almond milk? It’s time to settle this debate once and for all.
So, let’s dig into oat milk vs almond milk and get some clarity on which one is better.
Comparing oat milk vs almond milk
| Oat milk | Almond milk | |
| Type | Plant-based (grain) | Plant-based (nut milk) |
| Common allergens | None | Tree nuts |
| Vegan? | Yes | Yes |
| Paleo? | No | Yes |
| Keto? | No | Yes |
Differences between oat milk and almond milk
Oat milk and almond milk are two of the most popular plant-based milk options, but oat milk is grain-based and almond milk comes from nuts. Essentially, they are made from oats and water, or by blending almonds and water.
Oat milk first made its splash onto the scene in 2016, and let me tell you, it was quite the entrance. Back then, it was this hip, exclusive thing that you could only find in certain cafes or specialty stores. But now, it’s everywhere.
Almond milk, on the other hand, has been around for a bit longer. It has a nutty taste and lighter consistency compared to oat milk, which is naturally sweet and has a creamy texture.
How to use oat milk vs almond milk
Here’s a quick rundown of how you can use each of them:
Oat milk:
- Coffee/tea
- Smoothies
- Baking (Use it as a 1:1 substitute for dairy milk in most recipes)
- Oatmeal
- Pancakes
- Sauces and soups
Almond milk:
- Coffee/tea
- Cereal
- Chia seed pudding
- Golden “milk”
- Vegan dips and dressings
- Baking
- Milkshakes
A note on coffee: Full-fat oat milk is great for frothing and steaming, making it my favorite for lattes and cappuccinos. Almond milk can also be used in coffee, but it may not froth as well as oat milk due to its lower fat content and watery consistency. Here’s my favorite oat milk brand for coffee.
Can you substitute oat milk for almond milk?
Yes, you can definitely substitute oat milk for almond milk in most cases. Just like oat milk, almond milk can be used as a dairy milk substitute in baking, beverages, and more.
Just keep in mind that oat milk might be slightly thicker than almond milk, which could affect the final consistency of your dish or drink. But as far as substituting one for the other, go ahead and make that swap with confidence.
Nutrition: Oat milk vs almond milk
Oat milk is naturally gluten-free, but it’s higher in carbs than almond milk (8 times as much), so it’s not the best option if you’re following a keto diet.
Almond milk tends to be lower in calories and contains more fat per serving than oat milk. However, some oat milk brands are higher in fat. Both are often fortified with calcium and vitamin D.
Check the carton for specifics, and opt for brands with no added sugar or vegetable oils for the best quality.
| Per cup (237 ml/8 oz.) | Calories | Total fat (sat. fat) | Total carbs | Total sugars (incl. added) | Protein | Calcium | Vit D |
| Oat milk | 45 | 0.5 g (0 g) | 8 g | 0 g | 1 g | 25% DV | 20% DV |
| Almond milk | 30 | 2.5 g (0 g) | 1 g | 0 g | 1 g | 45% DV | 25% DV |
How to store oat milk and almond milk
Store opened oat milk and almond milk in the refrigerator at a temperature of 34-40°F (1-4°C).
Oat milk typically lasts 7-10 days after opening, while almond milk can last around 7-14 days. Always check for signs of spoilage like off smells or unusual textures before consuming.
Unopened cartons can have a longer shelf life, usually up to a month or more past the printed expiration date if stored properly.
Oat milk vs almond milk: Which is better
So, which is better? The truth is, it depends on your taste preferences, dietary needs, and intended use. Oat milk is my personal favorite, especially for lattes and other drinks. However, it’s higher in calories and carbs than almond milk, so if weight loss is your goal or you’re following a low-carb diet, almond milk might be the way to go.
FAQs:
Almond milk and oat milk each have their own nutritional profiles, and what is considered healthier can depend on individual dietary preferences and needs; however, oat milk tends to be slightly higher in fiber and may provide more satiety, while almond milk is often lower in calories and can be a good source of vitamin E.
Oat milk’s higher carb and calorie content might not make it the best choice for some weight loss plans. However, both milks can be part of a balanced diet when consumed in moderation.
One potential downside of oat milk is that it can be higher in carbohydrates and calories compared to other milk alternatives, which might not be suitable for individuals following low-carb or calorie-restricted diets. Some commercially available oat milk products may also contain added sugars and additives.
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