There are really many wonderful types of milk that check different boxes – there’s something out there for everyone!
Today we’re going to look at one of the coolest names of all milks: tiger nut milk! We’ll check out how this plant-based, unique, and allergen-free beverage stacks up against a powerhouse and popular plant-based milk – oat milk!
Oat milk is also allergen-free, and is one of the first milks you see at the store when looking for dairy-alternatives.
But which one of these two should you pick?
Let’s jump right in and find out whether tiger nut milk or oat milk is the better choice!
Comparing tiger nut milk vs oat milk
Tiger nut milk and oat milk are both plant-based, and neither has any allergens. They’re both good choices for vegan diets, but tiger nut milk is the only one that can be suitable for paleo diets if it’s homemade with diet-compatible ingredients.
Unfortunately, neither is good for keto diets.
| Tiger nut milk | Oat milk | |
| Type | Plant-based | Plant-based (grain) |
| Allergens | None | None |
| Vegan? | Yes | Yes |
| Paleo? | Likely if homemade with diet-compatible ingredients | No |
| Keto? | No | No |
Differences between tiger nut milk and oat milk
The main difference between tiger nut milk and oat milk is their flavor.
Tiger nut milk is made from tiger nuts – despite their name, they aren’t actually nuts! They’re actually little tubers that come from the plant known as the yellow nutsedge, and are blended together with water to make the milk!
It has a mild but nutty flavor profile with earthy undertones, and can easily be made at home (which you might have to as it’s not readily available commercially)!
Oat milk also has a mild flavor profile, but it’s slightly sweet. It’s also really easy to make at home, being made by blending oats and water together. The taste, texture, and nutritional profile are often enhanced by adding guar gum, sweeteners, vitamins, minerals, and flavorings!
Both milks boast creamy textures.
How to use tiger nut milk vs oat milk
Give tiger nut milk and oat milk a try in these ways:
Tiger nut milk:
- Use as a dairy-free alternative.
- Add it to your coffee and tea.
- Pour it over your cereal.
- Mix it into your oatmeal and smoothies.
- Make vegan sauces or soups with it.
- Use as an allergy-free milk.
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 tiger nut milk for oat milk?
You sure can! Both milks have mild flavor profiles and creamy textures, and they’re very similar in terms of dietary versatility with no allergens! Just keep an eye on any paleo diets – tiger nut milk can fit those requirements, but oat milk is not paleo-friendly.
Nutrition: Tiger nut milk vs oat milk
Tiger nut milk and oat milk are both low in calories. Oat milk has almost no fat, while tiger nut milk contains some healthy fats. Oat milk is also higher in carbs, but both milks are extremely low in sugar (tiger nut milk has 1 gram per serving and oat milk has none).
Both milks are poor in protein, and we’re unsure of the calcium and vitamin D contents of tiger nut milk – but oat milk is a good source of both! That said, tiger nut milk has phosphorus and oleic acid contents, which are great for overall health!
| Per 1 cup (237 ml/8 oz.) | Tiger nut milk | Oat milk |
| Calories | 60 | 45 |
| Total fat (saturated) | 3 g (? g) | 0.5 g (0 g) |
| Total carbs | 4 g | 8 g |
| Total sugars (incl. added) | 1 g (0 g) | 0 g |
| Protein | 2 g | 1 g |
| Calcium | ? | 25% DV |
| Vit D | ? | 20% DV |
How to store tiger nut milk and oat milk
Tiger nut milk is best stored in an airtight container that’s kept in the fridge. It tends to spoil quickly, so use it up within a few days!
Oat milk can be stored at room temperature for 1-4 months if it’s in an aseptic container and unopened. Once opened, put it in the fridge and use it within 7-10 days.
Tiger nut milk vs oat milk: The ultimate verdict
Both of these milks are very similar on paper, as they have no allergens, similar dietary versatility, and similar nutritional profiles with low sugar, low protein, and low calories.
The biggest difference is their flavors, although they’re both mild – tiger nut milk has a nutty and earthy flavor while oat milk tends to be a bit sweeter.
Tiger nut milk is a great choice, but oat milk is the better option for being much more accessible and having a greater shelf-life.
FAQs
Tiger nut milk and oat milk are very similar, so it comes down to your flavor preferences and whether or not you have easy access to tiger nut milk.
You’ll find health benefits and drawbacks in many different types of milk, so check them out to find one that fits your needs – or talk to a health professional!
Oat milk has some healthy qualities such as low calories, no saturated fat, no sugar, and calcium and vitamin D contents!
Tiger nut milk has a nutty flavor profile with earthy undertones – it’s mild, unique, and delicious!
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