If you’ve been on a journey looking for plant-based milks, sesame milk and oat milk are likely two you’ve run across.
They both offer some great benefits, and can really change the game for you if you want a good dairy-alternative option. Oat milk is also free of the most common allergens, while sesame seed milk only has sesame as an allergen – although it’s super versatile in many different diets!
But, which one of these awesome milks is the better choice for you?
Well, we’ll put them right beside one another, comparing them in many ways that will ultimately uncover the better one!
Let’s check it out!
Comparing sesame milk vs oat milk
As mentioned, both of these milks are plant-based, and oat milk has no major allergens while sesame milk has sesame as one. You can use either for vegan diets, but sesame milk takes it a step further than oat milk and fits into paleo and keto diets as well!
| Sesame milk | Oat milk | |
| Type | Plant-based (seeds) | Plant-based (grain) |
| Allergens | Sesame | None |
| Vegan? | Yes | Yes |
| Paleo? | Yes | No |
| Keto? | Yes | No |
Differences between sesame milk and oat milk
The main differences between sesame milk and oat milk are their texture and flavor.
Sesame milk is thin and smooth, and boasts a nutty flavor with earthy undertones – sesame milk made with black sesame seeds will produce a more intense and rich flavor than regular white sesame seeds do.
You can easily make sesame milk at home if you want, giving you more flexibility in what seeds you choose!
Oat milk, on the other hand, has a thicker texture than sesame milk, and is creamier as well. Flavor-wise, you’ll find oat milk to have a mild flavor profile that has some light sweetness to it, but there’s also versions that have sweeteners and flavorings added to change it up a bit! Plus, guar gum is often added to enhance the texture.
Just like sesame milk, oat milk is really easy to make at home!
How to use sesame milk vs oat milk
Try out these delicious ways of using sesame milk and oat milk:
Sesame milk:
- Bake delicious nutty dishes with it.
- Drink it on its own.
- Pour it over your cereal and granola.
- Mix it into your smoothies and oatmeal.
- Add it to your coffee or tea as a creamer.
- Use it as a dairy-alternative.
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.
- Use it to make creamy sauces and soups.
- Make smoothies with it.
Can you substitute sesame milk for oat milk?
Generally speaking, you can use them interchangeably if you just care about having a plant-based milk. That said, sesame milk is thinner than oat milk, and they also have different flavor profiles. On top of that, they have different allergens and dietary compatibilities, so keep an eye on what and why you’re using them.
Otherwise, their differing flavors and textures could prove to be fun to experiment with in different dishes!
Nutrition: Sesame milk vs oat milk
Sesame milk has twice as many calories as oat milk, and also has way more fat – 5 grams of total fat per serving as compared to oat milk’s 0.5 grams per serving. However, the roles flip when it comes to carbs, as oat milk has quite a few more than sesame milk!
Neither milk has any sugar, which is great, but oat milk is very poor in protein while sesame milk has an awesome 8 grams per serving! They’re both solid choices when it comes to vitamin D and calcium contents.
| Per 1 cup (237 ml/8 oz.) | Sesame milk | Oat milk |
| Calories | 90 | 45 |
| Total fat (saturated) | 5 g (0.5 g) | 0.5 g (0 g) |
| Total carbs | 2 g | 8 g |
| Total sugars (incl. added) | 0 g | 0 g |
| Protein | 8 g | 1 g |
| Calcium | 30% DV | 25% DV |
| Vit D | 25% DV | 20% DV |
How to store sesame milk and oat milk
You can usually store sesame milk in your pantry for a few months as it tends to be shelf-stable. Once you open it, put it in the fridge and finish it within 10 days. However, homemade sesame milk should be stored in the fridge and be finished within 3 days for the best results!
Oat milk can be stored in the pantry if it’s the shelf-stable type, otherwise keep it in your fridge. The shelf-stable kind can be kept at room temperature for around 1-4 months, but should be stored in the fridge once opened just like sesame milk. Then, finish it within 7-10 days.
Sesame milk vs oat milk: Which is better?
Both plant-based milks offer some great pros, so it’s a bit difficult trying to decide on which one’s better!
Sesame milk is super versatile in special diets, and boasts some great protein and customizability in terms of making it at home (using black sesame seeds instead of white ones, for example). Oat milk is also great, having no major allergens and boasting a delicious creamy texture. You also get a lot of choice here, as there are many flavor twists available.
Both are solid choices, but the overall winner goes to sesame milk for having more flexibility when it comes to different diets, a better protein content, less carbs, and a uniqueness that deserves more attention!
FAQs
Oat milk has some healthy qualities such as low calories, no saturated fat, no sugar, and calcium and vitamin D contents!
Sesame seeds are often considered a superfood because they have a lot of healthy fats, calcium, iron, magnesium, and protein! They also have a solid amount of antioxidants and fiber – but, like anything, consume them in moderation!
That’ll come down to many factors, including your allergies, dietary needs, flavor preferences, and culinary uses. Try experimenting with different types until you find one that you like!
