Oat Milk vs Milk: The Ultimate Verdict

If you’ve been pondering the idea of making a switch from traditional cow’s milk to the trendy newcomer on the block, oat milk, you’re in the right place.

Today, I’m diving into the creamy world of oat milk and comparing it to good ol’ cow’s milk. From best uses to nutritional comparisons, I’m breaking down everything you need to know. So, let’s get started!

Comparing oat milk vs milk

	Oat milk	Cow milk (including whole, 2%, skim, etc.)
Type	Plant-based (grain)	Animal-based
Common allergens	None	Milk
Vegan?	Yes	No
Paleo?	No	No
Keto?	No	No

Oat milk is a plant-based alternative, making it a go-to for those seeking a vegan-friendly option. Cow’s milk, being animal-based, has been a dietary staple for centuries but cow milk allergies are amongst the most common food allergies.

Neither oat milk nor cow’s milk is going to align with paleo or keto diets due to their high carbohydrate and sugar content.

Differences between oat milk and milk

Oat milk and cow’s milk differ significantly in their source, composition, nutritional content, and uses. 

Oat milk is a plant-based alternative made by blending oats and water, resulting in a creamy liquid. Here’s how to make your own at home! Common additives in oat milk can include stabilizers (such as carrageenan or guar gum), vitamins, minerals, and flavorings to enhance texture, taste, and nutritional content.

In contrast, cow’s milk comes from lactating cows and contains water, fats, proteins, lactose, vitamins, and minerals.

Oat milk boasts a slightly sweet, mild flavor and creamy texture. Cow’s milk has a creamy and slightly sweet taste, with a subtle richness from its fat content. The exact taste can vary based on factors such as the cow’s diet and the processing methods used.

Types of cow’s milk

Cow’s milk comes in a variety of forms with different fat levels and properties. Here’s a quick rundown:

Whole milk: At 3.5% milk fat, this is the creamiest of the lot.

2% milk (reduced-fat): With 2% milk fat, it’s a lighter option without sacrificing too much creaminess.

1% milk (low-fat): This contains only 1% milk fat, making it even lighter.

Skim milk (non-fat): With 0% milk fat, it’s the leanest choice.

Lactose-free milk: A great option for the lactose intolerant, this milk has the lactose broken down for easier digestion.

Raw cow milk (whole): Unpasteurized and unchanged, this milk comes straight from the cow.

Flavored milk: Chocolate, strawberry, and more – these milks come with added flavoring and sweetness.

How to use oat milk vs milk

Now, let’s talk about how to incorporate these milks into your daily recipes:

Oat milk:

• Cereal
• Coffee creamer (see my favorite oat milk for coffee here)
• Smoothies
• Baking substitute (in certain recipes)
• Pancake or waffle batter
• Dairy-free ice cream

Milk:

• Classic drink on its own
• Lattes and cappucinos
• Baking staple (think cakes, peach cobbler, and bread)
• Creamy base for soups and sauces
• Mashed potatoes
• Puddings and custards

Can you substitute oat milk for milk?

Yes! In my experience, oat milk can often be used as a substitute for cow’s milk in many recipes and beverages, including coffee, tea, smoothies, cereal, baking, and cooking. However, it’s important to note that oat milk has a slightly different flavor and texture compared to cow’s milk, so the final result might vary slightly in some recipes.

Nutrition: Oat milk vs milk

Oat milk is often fortified with nutrients like calcium and vitamin D to match the nutrient profile of cow’s milk. However, oat milk typically has fewer calories and less protein and saturated fat than milk.

Plus, 1 cup of milk can contain 10-12 grams of sugar, but unsweetened oat milk leaves out the sugar. Just keep in mind oat milk is higher in carbs than other plant-based milks such as almond milk.

If you’re a label-reader, here’s a sneak peek into what you’re dealing with:

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
Whole milk	160	8 g (4.5 g)	11 g	10 g (0 g)	8 g	25% DV	10% DV
2% milk	130	5 g (3 g)	12 g	12 g (0 g)	8 g	25% DV	10% DV
1% milk	110	2.5 g (1.4 g)	13 g	12 g (0g)	8 g	25% DV	10% DV
Skim milk (nonfat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

How to store oat milk and milk

Oat milk is usually sold in cartons that can be stored at room temperature until opened due to its aseptic packaging techniques. Oat milk typically has a longer shelf life than regular dairy milk. Unopened oat milk can last anywhere from 1 to 4 months when stored in a cool, dry place. Once opened, it should be refrigerated and consumed within 7 to 10 days.

On the other hand, regular dairy milk has a shorter shelf life. Depending on factors like temperature and packaging, unopened dairy milk usually lasts around 1 to 2 weeks in the refrigerator. Once opened, it should be consumed within about 5 to 7 days.

It’s important to note that these timeframes are general guidelines, and the actual shelf life can vary based on the specific brand, processing methods, and storage conditions. Always check the packaging for the manufacturer’s recommendations and use your best judgment when assessing the freshness and quality of any product!

Oat milk vs milk: The ultimate verdict

And now, the moment of truth – which one’s the winner? I gotta say I prefer oat milk because it’s a dairy-free, creamy option that tastes great in coffee. But if you can tolerate traditional dairy milk, it’s still a good option for drinking, cooking and baking – offering more protein and a natural source of calcium.

FAQs:

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same