Is Oat Milk Healthier Than Almond Milk? A Detailed Nutritional and Lifestyle Comparison

October 6, 2025 •

3 min read

With sales of plant-based milks in the U.S. growing by over 61% between 2012 and 2016, many are asking: is oat milk healthier than almond milk? The answer is not a simple yes or no, as the "better" option depends heavily on your individual health goals and dietary needs.

Quick Summary

This nutritional breakdown of oat milk and almond milk compares their calories, fiber, protein, and micronutrients. It examines their health benefits, culinary uses, taste differences, and environmental impacts to help you decide which plant-based milk aligns best with your dietary and lifestyle needs.

Key Points

Calories and Carbs: Unsweetened almond milk is much lower in calories and carbs, making it better for low-carb diets or weight management.
Fiber and Heart Health: Oat milk contains beneficial beta-glucan soluble fiber, which can help lower cholesterol and improve gut health.
Allergy Safety: Oat milk is a safe, nut-free alternative for individuals with nut allergies, though those with celiac disease should choose certified gluten-free brands.
Taste and Texture: Oat milk is naturally creamier and sweeter, ideal for coffee and baked goods, while almond milk is thinner and nuttier, better for smoothies and cereal.
Sustainability: Oat milk production is significantly more sustainable than almond milk, requiring less water and having a lower carbon footprint.
Fortification is Key: Both milks are often fortified with calcium and vitamins D and B12; checking labels for fortification is crucial for maximizing nutritional benefits.

The dairy-free milk aisle has expanded dramatically, offering popular choices like oat and almond milk to consumers with dietary restrictions, environmental concerns, or personal taste preferences. While both are excellent alternatives to traditional dairy, their nutritional profiles and other attributes differ significantly. Understanding these differences is key to making an informed choice that best suits your overall wellness plan.

Nutritional Breakdown

When comparing oat milk and almond milk, the nutritional content is a crucial factor. For both, choosing unsweetened and fortified versions is essential to maximize health benefits and avoid unnecessary sugars and additives.

Calories and Macronutrients

Oat milk and almond milk vary most notably in their caloric and carbohydrate content. Unsweetened almond milk is significantly lower in calories, making it a popular choice for those watching their intake. Oat milk, derived from a grain, is naturally higher in carbohydrates, providing a more sustained energy source.

Fiber Content and Gut Health

One of oat milk's standout features is its fiber content, particularly the soluble fiber beta-glucan. This type of fiber is known for its ability to lower bad (LDL) cholesterol levels, support digestive health, and help control blood sugar. Almond milk, being heavily filtered, loses much of its fiber during processing, offering little to none.

Vitamins and Minerals

Both milks are frequently fortified with essential nutrients to rival cow's milk. Fortified varieties often contain calcium and vitamin D, crucial for bone health. Oat milk often includes B vitamins, while almond milk is a natural source of antioxidant vitamin E. It is vital to read the nutrition labels, as fortification can vary significantly by brand.

Comparison Table: Oat Milk vs. Almond Milk (Unsweetened, Fortified)


Nutrient (per 8 oz)	Oat Milk	Almond Milk
Calories	~120-130	~30-40
Carbohydrates	~16-20g	~1-2g
Protein	~3-4g	~1g
Fat	~5g	~2.5g
Fiber	~2g	<1g
Vitamin E	Trace	Significant
Beta-Glucan	Present	Absent

Taste, Texture, and Culinary Use

Personal preference in taste and texture is a major factor in deciding between these milks. Oat milk has a naturally creamy, thicker consistency and a subtle, slightly sweet flavor. This makes it an ideal choice for frothing in coffee, adding richness to lattes, and using in baked goods. Almond milk is thinner, with a mild, nutty taste that works well in smoothies, on cereal, or for drinking straight.

Environmental Impact: A Sustainable View

For environmentally conscious consumers, the production methods of these milks are worth considering. Oat milk generally has a lower environmental footprint than almond milk.

Water Usage: Growing almonds is notoriously water-intensive, with a single almond requiring a significant amount of water. In contrast, oats require substantially less water.
Land Use: Oats are a hardy crop that can grow in diverse climates without extensive irrigation, unlike almonds, which are often farmed in water-scarce regions like California.
Pesticide Use: Oat crops typically require fewer pesticides, making oat milk a better choice for those concerned with chemical use in agriculture.

Addressing Allergies and Dietary Needs

Choosing a milk alternative is often based on specific health requirements. For those with nut allergies, oat milk is the obvious safe option. If you have celiac disease or are gluten-sensitive, it's crucial to select oat milk brands that are certified gluten-free due to the risk of cross-contamination during processing. For individuals on low-carb or ketogenic diets, unsweetened almond milk's minimal carbohydrate count is highly favorable. Oat milk, with its higher carb content, is less suitable for such diets but provides valuable fiber.

The Final Word: Which Milk is Right for You?

There is no single "healthiest" winner; the best milk is the one that aligns with your unique nutritional needs and personal preferences. If you're seeking a low-calorie, low-carb option with a light, nutty flavor, unsweetened almond milk is an excellent choice. If you prefer a richer, creamier texture and are looking for more fiber, calories, and a more environmentally friendly product, oat milk is a fantastic alternative. Both milks, when chosen in their unsweetened and fortified forms, can be a healthy part of a balanced diet. Always check the labels for added sugars, oils, and thickeners to ensure you're getting the purest and most nutritious product possible. For specific health concerns, it is always best to consult a registered dietitian.

[For further nutritional guidance, please consider consulting a registered dietitian.]

Frequently Asked Questions

Unsweetened almond milk is the better option for weight loss due to its significantly lower calorie count compared to oat milk. For example, one cup of unsweetened almond milk can contain as few as 30-40 calories, while oat milk is typically around 120-130 calories per cup.

Oat milk is the more environmentally friendly choice. Its production uses considerably less water and has a lower carbon footprint compared to almond milk, as almonds are a highly water-intensive crop.

Due to its naturally creamy and thicker consistency, oat milk is generally preferred for coffee and lattes as it froths better and provides a richer mouthfeel.

For individuals with nut allergies, oat milk is the recommended alternative, as it is naturally nut-free. Almond milk is not a safe option for those with tree nut allergies.

Oat milk contains more protein per serving than almond milk, though both are lower in protein than dairy milk. An 8-ounce serving of oat milk typically has 3-4 grams of protein, while the same amount of almond milk has only about 1 gram.

Yes, choosing fortified versions of either milk is important. Fortification ensures that essential vitamins and minerals like calcium, vitamin D, and B12 are added to bridge the nutritional gap with dairy milk.

For unsweetened varieties, oat milk has a higher carbohydrate and natural sugar content due to its grain base, while almond milk has a minimal amount. For any sweetened products, checking the ingredient label for added sugars is crucial.