Are Oat and Almond the Same? A Comprehensive Plant-Milk Comparison

December 29, 2025 •

4 min read

Sales of plant-based milks in the US increased by 61% between 2012 and 2016, a trend that highlights the growing popularity of alternatives like oat and almond milk. Despite their similar position in the dairy aisle, are oat and almond the same? They are fundamentally different, and understanding these distinctions is key to making an informed choice.

Quick Summary

Oat milk, made from oats and water, offers a creamier texture and is richer in carbohydrates. Almond milk, derived from almonds and water, is thinner and lower in calories and carbs. Their differing nutritional profiles, tastes, textures, and environmental impacts make them suitable for different culinary uses and dietary needs.

Key Points

Origin: Oat milk is a grain-based beverage, while almond milk is a nut-based one.
Nutrition: Oat milk is higher in calories, carbs, and fiber, while almond milk is lower in calories and carbs.
Taste and Texture: Oat milk is creamier and has a neutral, slightly sweet taste, whereas almond milk is thinner with a subtle nutty flavor.
Best For Coffee: Oat milk is preferred for lattes and frothing due to its creamier texture, while almond milk can separate when heated.
Sustainability: Oat milk production generally requires significantly less water than almond milk production.
Allergens: Oat milk is safe for those with tree nut allergies, while almond milk is not.

Origin and Production: Grain vs. Nut

At their core, the primary difference between oat and almond milk lies in their source ingredient. Oat milk is a grain-based beverage, made by blending steel-cut or rolled oats with water, then straining the mixture. This process extracts the soluble fiber and nutrients from the oats, resulting in a naturally creamy and thick liquid.

Almond milk is a tree nut-based beverage. It is made by soaking almonds in water, blending them, and then straining the mixture to remove the pulp. This process yields a thinner, more watery consistency compared to oat milk. The sourcing of almonds is also a major consideration, as most are grown in California, an area prone to drought.

Nutritional Breakdown: Calories, Carbs, and More

While both are dairy-free and often fortified with vitamins, their nutritional profiles can vary significantly, especially depending on the brand and whether they are sweetened or unsweetened.

Here is a general nutritional comparison per 8 ounces (240ml), based on unsweetened versions:

Oat Milk vs. Almond Milk: Nutritional Comparison


Nutrient	Oat Milk (Unsweetened, approx.)	Almond Milk (Unsweetened, approx.)
Calories	80–120	30–60
Carbohydrates	14–20 g	1–3 g
Protein	2–4 g	1–2 g
Fat	2–5 g	2–3 g
Fiber	2 g	1 g
Calcium	Often fortified	Often fortified
Vitamin D	Often fortified	Often fortified

Key Nutritional Differences:

Calorie and Carbohydrate Content: Oat milk is significantly higher in calories and carbs due to its grain base. This can be beneficial for energy but a factor for those managing weight or carbohydrate intake.
Protein Content: While both are lower in protein than cow's milk, oat milk offers slightly more than almond milk.
Fiber and Antioxidants: Oat milk naturally contains beta-glucan, a soluble fiber that can help lower cholesterol. Almond milk is a natural source of Vitamin E, a potent antioxidant.
Allergen Profile: Oat milk is naturally nut-free, making it a safe choice for those with tree nut allergies. Almond milk, of course, is not.

Taste, Texture, and Culinary Uses

The sensory experience of oat and almond milk is another major point of divergence, which dictates their best uses in the kitchen.

Oat Milk

Taste: Naturally sweet with a mild, slightly earthy flavor reminiscent of oats.
Texture: Creamy, thick, and smooth, with a mouthfeel closer to dairy milk.
Best For: Coffee drinks (lattes, cappuccinos) where its creaminess and ability to froth are valued. Also excellent for baking, hot chocolate, or adding richness to smoothies.

Almond Milk

Taste: Subtly nutty and mild, which can be neutral or distracting depending on the application.
Texture: Thinner and more watery in consistency, akin to skim dairy milk. It can sometimes separate in hot beverages.
Best For: Adding to cereal, lighter smoothies, or as a dairy substitute in savory recipes like soups. Its low-carb profile makes it popular for keto diets.

Environmental Impact: Water Use and Sustainability

For eco-conscious consumers, the sustainability practices behind each product are a crucial consideration. Both oat and almond milk are generally considered more sustainable than traditional cow's milk, but their production footprints differ.

Water Usage: Almond milk production is highly water-intensive. Almonds are grown primarily in California, a region prone to drought, with each almond requiring a significant amount of water. Oat milk production uses significantly less water.
Land Use and Greenhouse Gases: Both use considerably less land than dairy milk. Some studies show almond milk having slightly lower CO2 emissions than oat milk, but both are much lower than dairy.
Pesticides and Herbicides: Concerns exist over pesticide use in both conventional oat and almond farming. Choosing organic varieties can mitigate these issues.

Making Your Choice: Which Is Right for You?

The choice between oat and almond milk ultimately depends on your dietary needs, taste preferences, and priorities. Here are some scenarios to help you decide:

For the coffee lover: If you want a creamy, frothy coffee experience, oat milk is the clear winner due to its richer texture and neutral flavor profile.
For the calorie counter: Almond milk is the best choice if you are seeking the lowest possible calorie and carbohydrate option.
For the fiber-focused: Oat milk's higher fiber content, particularly beta-glucan, is a major benefit for heart and digestive health.
For those with nut allergies: Oat milk is the only safe option if you have a tree nut allergy.
For the environmentally aware: Oat milk generally boasts a smaller environmental footprint due to its lower water usage compared to almond milk.
For a mild, neutral flavor: Almond milk provides a lighter, more subtle nutty flavor that can be less assertive in certain recipes.

Conclusion

While both oat and almond milks serve as popular plant-based alternatives to dairy, they are by no means the same. Their differences in origin, nutritional makeup, taste, and texture make each one a unique product suited for specific purposes. From oat milk's creamy consistency ideal for lattes to almond milk's low-calorie, nutty profile perfect for smoothies, the best choice depends on what you value most. It's recommended to read nutrition labels carefully, especially for added sugars and fortification, to ensure you're getting the best product for your needs.

For more information on the environmental impact of various plant-based milks, consult reports from organizations like the World Resources Institute.

Frequently Asked Questions

The 'healthier' option depends on your dietary goals. Oat milk has more fiber and calories, while almond milk is lower in carbs. Both are often fortified with vitamins like D and calcium. For heart health, oat milk's beta-glucan is beneficial, while almond milk's Vitamin E is a powerful antioxidant.

Oat milk is generally considered better for coffee, especially lattes, because its creamy texture froths well and doesn't separate when heated. Almond milk is thinner and may curdle at high temperatures.

Oat milk has more naturally occurring sugars (maltose) from the oats themselves. When comparing unsweetened varieties, oat milk has a higher glycemic index and can cause a larger blood sugar spike. Many brands also add sugars, so always check the label.

Oat milk generally has a smaller environmental footprint, especially concerning water usage. Almonds, predominantly grown in drought-prone California, require vast amounts of water for production. Both are more sustainable than dairy milk.

Yes, oat milk is naturally nut-free and is a safe alternative for individuals with tree nut allergies. Always check labels for certification to ensure no cross-contamination, especially if you have a severe allergy.

The difference in thickness comes from their source ingredients and production. Oats contain soluble fiber (beta-glucan), which creates a naturally creamy and thicker consistency. Almond milk contains less fiber and more water, resulting in a thinner liquid.

Not always. Their different textures and flavors mean they work best in different applications. Oat milk's creaminess is great for baking and hot drinks, while almond milk's lighter texture is better for smoothies and cereals. Almond milk's nutty flavor can also affect a recipe's taste.