Walnut Milk vs Oat Milk: The Ultimate Verdict

With so many wonderful types of milk out there, it can be tricky knowing which one to pick. Two great options are walnut milk and oat milk, which are both plant-based options that can be a great replacement to regular milk!

Now, they each boast some unique flavors and characteristics, with different advantages and drawbacks over one another.

Walnut milk, for example, comes from one of the healthiest nuts out there, and has a great flavor that’s distinctly its own! Oat milk, on the other hand, has some amazing storage capabilities, and is becoming one of the most popular dairy-free beverages!

We’ll compare the two side-by-side, getting into their nitty gritty details. Then, we’ll know which one of these is the better choice!

Let’s jump in!

Comparing walnut milk vs oat milk 

Walnut milk and oat milk are both plant-based, with walnut milk having tree nuts as an allergen and oat milk having no allergens at all! They’re both suited for vegan diets, but only walnut milk is also good for paleo and keto diets!

	Walnut milk	Oat milk
Type	Plant-based (nut milk)	Plant-based (grain)
Allergens	Tree nuts	None
Vegan?	Yes	Yes
Paleo?	Yes	No
Keto?	Yes	No

Differences between walnut milk and oat milk

The main difference between walnut milk and oat milk is their flavor.

Walnut milk boasts a distinct nutty flavor, and is made by blending soaked walnuts with water. The delicious milk is a wonderful choice if you have any lactose intolerances, or simply love the taste of walnuts! Plus, you can easily make walnut milk at home!

Oat milk has a milder flavor that’s slightly sweet, and is made by blending oats and water together. It often has things like guar gum added, along with different flavorings, vitamins, and minerals to boost its nutritional profile, texture, and flavor! Just like walnut milk, you can make oat milk at home!

Both walnut milk and oat milk are creamy, but oat milk is a bit thicker. 

How to use walnut milk vs oat milk 

There are many delicious ways to use walnut milk and oat milk, including:

Walnut milk:

• Use as a diary-free drink.
• Add it to your cereal and oatmeal.
• Mix it into your smoothies.
• Bake with it for a nutty twist.
• Put it in your coffee or tea.
• Thicken sauces and soups with it.

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 walnut milk for oat milk?

In nearly all cases, you can absolutely use these interchangeably! They’re both plant-based milks that have creamy textures, but keep in mind that they have different allergens and flavors, with walnut milk being nuttier while oat milk is milder in taste.

Nutrition: Walnut milk vs oat milk

Walnut milk is higher in calories than oat milk, and is quite a bit higher in fat with 11 grams versus oat milk’s 0.5 grams per serving – that said, walnut milk’s fats are the healthy kind! Walnut milk also has the great omega-3 fatty acids, which are important in heart and brain health, as well as lowering inflammation in the body! It also sports just 1 gram of carbs per serving, while oat milk has 8 grams per serving. They’re both poor in protein, but don’t have any sugar! Oat milk has a much better calcium and vitamin D content than walnut milk, mainly because it’s often fortified in those things.

Per 1 cup (237 ml/8 oz.)	Walnut milk	Oat milk
Calories	120	45
Total fat (saturated)	11 g (1 g)	0.5 g (0 g)
Total carbs	1 g	8 g
Total sugars (incl. added)	0 g	0 g
Protein	3 g	1 g
Calcium	2% DV	25% DV
Vit D	0% DV	20% DV

How to store walnut milk and oat milk

Walnut milk is best stored in the fridge, and should be finished within 5 days for the most freshness! Keeping it tightly sealed is a good call because that’ll prevent it from taking on different flavors in the fridge.

Oat milk can be stored at room temperature until it’s opened if it’s in an aseptic carton. You can keep it unopened for 1-4 months in a cool and dry place, but put it in the fridge after you open it! Then, consume it within 7-10 days!

Walnut milk vs oat milk: The ultimate verdict

Both of these milks are wonderful plant-based options that offer unique characteristics. Oat milk has a milder flavor profile and a bit thicker of a texture, while walnut milk is distinctively nutty and boasts omega-3 fatty acids.

It mainly comes down to preference here, but walnut milk squeaks by with the win for having those special omega-3 fatty acids, more dietary versatility, and a delicious nutty flavor profile!

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