Health Check: Oat Milk Or Almond Milk, What's Better

Traditionally, "milk" refers to a jug of dairy milk in the refrigerator or a grocery store department. However, during the last decade, our definition of milk has shifted, and plant-based milks have expanded tremendously in both popularity and quantity in recent years. There are numerous options, such as soy, almond, coconut, oat, rice, hemp, pistachio, and cashew, to mention a few. These plant-based milk replacements are also used to make a range of creamers, including unflavored, flavoured, unsweetened, sweetened, and fortified with vitamins, minerals, and nutrients. 

The type of plant used to make each milk, as well as any other additional components, can have a significant impact on the nutrition of these products. Milk is not all the same, and even the same type of milk might differ from brand to brand. 

How Dairy Milk Differs From Oat Milk and Almond Milk 

Oats and almonds have both been staples of the human diet for generations. They are dairy-free and excellent for people who are lactose intolerant, allergic to dairy, or just prefer to limit their consumption of animal products. Furthermore, plant-based milks, such as oat milk and almond milk, have been linked to improved cardiovascular health in several studies. Plant-based milks, such as oat milk and almond milk, are prepared by soaking the plant in water, grinding it finely, and straining it to form a beverage that keeps the flavour and some of the nutritional properties of the original plant. Any variety of oils, thickeners, stabilisers, or sugars may be added to the mixture to increase stability, consistency, and taste. 

Oat milk and almond milk do not provide the same amount of calcium and protein as dairy milk. However, both plant-based milk options have no saturated fat, whereas whole dairy milk comprises roughly 4 grams in 1 cup. Furthermore, many plant-based milks are supplemented with calcium, vitamin D, plant-based protein, and other vitamins and minerals. While oat milk and almond milk share many similarities, their nutritional profiles are considerably different. Oat milk is prepared from oats, a whole grain, and almond milk is made from almonds, a tree nut. Individuals with tree-nut allergies or gluten sensitivities can benefit greatly from this information in picking the best alternative. 

Oat Milk Benefits 

Oat milk is a good dairy-free milk alternative for persons who are allergic to tree nuts. While oats are theoretically gluten-free, persons with celiac disease or gluten sensitivity should be cautious when selecting a brand, as cross-contamination with gluten-containing foods can occur during processing. To avoid problems, search for a brand that is certified gluten-free. One cup of oat milk includes 80 calories, 2.5 grams of protein, 4 grams of fat (all of which are unsaturated), 16 grams of carbs, 2 grams of fibre, 15% of the Daily Value for calcium, and 10% of the Daily Value for vitamin A. It contains vitamin D, potassium, riboflavin, phosphorus, and vitamin B12. People who cannot have dairy should consider oat milk or almond milk. Additionally, oat milk contains more fat and protein than almond milk, which aids promote satiety. Oat milk has a creamy flavour and smoothness, as well as a higher protein and fibre content. Oat milk, on the other hand, has a larger calorie count than some of the other plant-based milk alternatives, which may be something to consider if you're trying to cut back on calories or lose weight. 

Almond Milk Benefits 

Almond milk is the most popular plant-based milk in the United States. It is dairy-free and gluten-free, but people who are allergic to tree nuts should avoid it. One cup of unsweetened plain almond milk includes 30 calories, 1 gram of protein, 3 grams of fat, 1 gram of carbs, 0 grams of fibre, 30% of the daily value for calcium, 2% of the daily value for iron, and 15% of the daily value for vitamin A. Almond milk is also vitamin D fortified and contains potassium, vitamin E, and magnesium. Almond milk is lactose-free, high in vitamin E, has a nutty flavour, and is low in calories and carbs. Its only disadvantage is that it is typically poor in protein, making it an unsuitable choice for people trying to increase their protein intake. Its only disadvantage is that it is typically poor in protein, making it an unsuitable choice for people trying to increase their protein intake. Almond milk is a low-fat, low-calorie option for individuals who are vegetarian or vegan, or who just want to eat a more plant-based diet. 


When deciding between two milks, the greatest rule of thumb is to go with the one that fits your lifestyle, preferences, and nutritional goals the best. As a result, the answer in this circumstance is "it depends." If you are allergic to nuts, oat milk is the preferable option. Almond milk is a lower-carb option.