It’s the trailblazer against the trendsetter today, with soy milk vs oat milk. Soy milk is considered the “original” plant-based milk, having been popular much longer than many of the newer options like hemp and rice. It started becoming popular in the US in the 1990s. But oat milk gained popularity faster than other plant-based milks, with the crazy starting around 2016 when oat milk was less widely available and more “exclusive.”
So, between the two, what are their similarities and differences? Do certain qualities make one more suitable than the other? We’ll clear up the mystery and educate you on the nutrition, uses, and more in this article.
Comparing soy milk vs oat milk
| Soy milk | Oat milk | |
| Type | Plant-based (legumes) | Plant-based (grains) |
| Allergens | Soy | None |
| Vegan? | Yes | Yes |
| Paleo? | No | No |
| Keto? | No | No |
Soy milk comes bearing a soybean allergy, making it unsuitable for those sensitive to soy, while oat milk is completely common-allergen-free. On the vegan front, both soy and oat milk are fantastic plant-powered vegan alternatives. However, neither quite aligns with paleo or keto diets due to their respective ingredients.
Differences between soy milk and oat milk
What makes soy milk and oat milk most different is their source – oats and soybeans – which make their taste and nutritional makeup very different. Oat milk has a naturally sweet and mild flavor and tends to have an oaty aftertaste. On the flip side, soy milk has a distinct nutty taste with a hint of earthiness that can add depth to your drinks and dishes. And thanks to their sources, oat milk has carbs and fibers that lend a hearty touch, while soy milk amps up the protein game, with its higher fat and protein content making it more suitable as a substitute for dairy milk.
How to use soy milk vs oat milk
Soy milk:
- Use to create lattes.
- Make dairy-free yogurt.
- Add soy milk into smoothies for a boost of protein.
- Blend into creamy salad dressings.
- Combine soy milk with a blend of spices to create a vegan chai latte.
- Make béchamel sauce and more using soy milk for a velvety and dairy-free base.
Oat milk:
- Froth up to create comforting and creamy lattes.
- Swap regular milk for oat milk in your pancake batter.
- Blend with fruits and veggies to create a nourishing smoothie bowl.
- Use oat milk as a base for dairy-free ice cream.
- Elevate soups with a dairy-free base.
- Experiment oat milk in baking for a natural, wholesome sweetness.
Note: You can easily make your own oat milk from scratch!
Can you substitute soy milk for oat milk?
Oat milk and soy milk are very interchangeable, thanks to their plant-based nature and the fact that they aren’t too wildly different. While they do have distinct flavors, both milks share a creamy consistency that can contribute to similar textures in your dishes. Just be prepared for a subtle shift in taste, as soy milk might introduce a slightly different flavor profile. Soy milk may also give you a richer, silkier texture.
Nutrition: Soy milk vs oat milk
The beauty of both soy milk and oat milk is that they are both non-existent in sugar (unless you purchase a sweetened or flavored alternative) and low in calories. Oat milk has double the carbohydrate amount of soy milk as it’s made out of whole oats, which are a rich source of carbs, but its one of the milks with the lowest amount of protein. On the other hand, soy milk is higher in protein (7g, which is similar to cow’s milk) and total fat (4.5g).
With 15% – 20% of the DV of vitamin D and 20% – 25% of the DV of calcium, among other vitamins and minerals, they both have plenty of potential health benefits to offer. Some products are even fortified with much higher amounts of a variety of nutrients – such as iron and vitamin B12 – which are essential for vegan diets.
Both soy milk and oat milk come in sweetened, unsweetened, and flavored varieties (typically chocolate), which will likely alter the nutritional makeup 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 |
| Soy milk | 80 | 4.5 g (0.5 g) | 4 g | <1 g (0 g) | 7 g | 20% DV | 15% DV |
| Oat milk | 45 | 0.5 g (0 g) | 8 g | 0 g | 1 g | 25% DV | 20% DV |
How to store soy milk and oat milk
Some oat milks and soy milks are shelf-stable until opened, while others need to be stored in the fridge. The rule of thumb is that if you find the product on a shelf in the grocery store, it can usually be shelf-stable for months (be sure to refer to the expiry date) if unopened. Both milks typically last longer when opened than dairy milk as it lacks the enzymes in dairy milk that lead to a shorter shelf life.
Oat milk typically lasts for about 2 – 3 weeks in the refrigerator, while soy milk can last up to 10 days or longer.
Soy milk vs oat milk: What’s the verdict?
As a non-dairy milk drinker myself, I alternate between the two every so often. My verdict? Both are so versatile and are fantastic in everything from matcha lattes to mashed potatoes. I find them both great substitutes in situations where you need dairy milk, and they both offer up a good dose of nutrition with every cup.
Personally, I believe soy milk’s higher protein and fat content make it even more suitable for things like lattes and creamy soups, so consider choosing soy for situations where you need to sub in for dairy milk.
FAQs
Neither soy nor oat milk will directly cause weight loss, but both can play their part depending on your nutritional goals. Soy milk has the advantage of being higher in protein, which can help you feel fuller for longer and support muscle maintenance during weight loss. On the other hand, oat milk has a lower calorie content and can offer a bit of sweetness if you’re looking to cut calories.
In moderation, soy milk is generally considered safe for most people. One downside that’s often brought up is its potential to contain compounds called phytoestrogens, which are similar in structure to the hormone estrogen. Some worry that consuming too much soy could mess with hormonal balance, but scientific opinions aren’t conclusive.
Each non-dairy milk has its own unique nutritional profile and benefits. For instance, almond milk is typically lower in calories and a good source of vitamin E, while coconut milk is rich in medium-chain triglycerides (MCTs), which can provide a quick source of energy. It’s all about your goals and preferences when finding a healthy match for your diet.
