When it comes to plant-based milk, people have opinions. With shelves stocked full of options made out of everything from nuts and seeds to beans, choosing the right one can feel overwhelming. We’ve already covered how many of them stack up to cow’s milk and now we’re taking a deeper look at two of the most popular non-dairy milks: almond milk and oat milk.
In terms of sales, almond milk and oat milk are the two most popular plant-based milks in the U.S., according to Statista. Their data shows sales of almond milk are more than twice that of oat milk. But which is better for you?
In our quest to compare almond milk and oat milk, we consulted dietitian nutritionists Kristen Lorenz and Lauren Manaker and built upon our previous research on non-dairy milks.
How Healthy Is Almond Milk?
Along with water, almond milk is made from—you guessed it—almonds. But still, there is a lot of variety amongst brands in terms of additional ingredients like gums, salt, and flavorings.
Most almond milks are low in carbs, protein, fat, and overall calories. Some brands offer a higher count, but they typically cost more. Because it’s often fortified with calcium and vitamin D, Lorenz says almond milk can be a “valuable substitute for dairy from a micronutrient standpoint.” However, aside from the added calcium and vitamin D, Manaker says it lacks other nutrients.
Almond milk might be a good option for those looking for fewer carbs, but the low protein count might not be ideal for others. And of course, those with nut allergies need to avoid it.
Best Uses: “Almond milk shines in smoothies, cereals, and baking when you want a light neutral flavor,” says Lorenz.
Nutrition per cup of almond milk, per USDA:
- Calories: 37
- Fat: 3g
- Carbs: 1g
- Fiber: 0g
- Sugar: 0g
- Protein: 1g
How Healthy Is Oat Milk?
Oat milk has become popular, especially for its creamy texture, which can be compared to cow’s milk. Manaker says this texture is typically due to added gums and oils.
It also has carbs and sugars, which might be a plus for some but not others. “People managing blood sugar, especially those with diabetes or insulin resistance, should read oat milk labels closely and stick to unsweetened varieties, as even natural sugars from oats can raise glucose levels,” says Lorenz.
As we previously reported, processing oats breaks down their starches into smaller sugar molecules like maltose, which can raise blood sugar levels. However, Dr. Rosemary Trout explains that what really matters is the glycemic load—the overall impact a typical serving has on your blood sugar. Glycemic load takes into account both the type of sugar and the amount you consume, offering a more accurate picture of how oat milk will affect your body in real-life portions.
“If you’re consuming oat milk in a smoothie with other nutrient-dense ingredients, or add a splash to your coffee, the glycemic load is likely lower, so you won’t see a blood glucose spike,” she says.
Best Uses: “Oat milk’s creaminess is ideal for coffee, lattes, and cooking, especially in creamy soups or sauces,” says Lorenz.
Nutrition per cup of oat milk, per USDA:
- Calories: 110
- Fat: 6g
- Carbs: 13g
- Fiber: 1g
- Sugar: 5g
- Protein: 2g
Is Almond Milk Or Oat Milk Healthier?
“Neither oat nor almond milk is universally better. ‘Better’ depends on your health goals,” says Lorenz.
For those watching calories and carbs, she recommends almond milk. But for those looking for a creamy texture with more fiber, she says oat milk is a great option.
“As always, read the nutrition label!” she says. “Added sugars and unnecessary additives can make or break an otherwise healthy choice.”
