For many, the choice between oat milk and almond milk has become a daily dilemma, often centered on nutritional value and health benefits. While both are popular dairy-free alternatives, their calorie content and overall nutritional profiles differ significantly, particularly in their unsweetened forms. For those specifically asking, "is oat milk or almond milk lower in calories?" the answer is consistently almond milk, but understanding the full picture requires a deeper look into both options.
Nutritional Breakdown of Unsweetened Oat and Almond Milk
The nutritional differences between these two plant-based milks extend beyond just calories. The composition of each beverage—made primarily from either oats or almonds and water—determines its unique nutritional signature. Oat milk's higher carbohydrate content from the oats contributes to its creamier texture and higher energy density, while almond milk's light, watery base results in a lower carb count and, consequently, fewer calories.
Oat Milk: The Creamier Choice
- Higher Calories and Carbs: As a grain-based milk, oat milk contains more carbohydrates and therefore more calories per cup compared to almond milk. One cup of unsweetened oat milk can have anywhere from 90 to 120 calories, and approximately 16 grams of carbohydrates.
- Contains Beta-Glucan: Oat milk is a source of beta-glucan, a soluble fiber that has been shown to support heart health by helping to lower LDL (bad) cholesterol levels.
- Often Fortified: Many commercial oat milks are fortified with essential vitamins and minerals like B12 and calcium, which are often lacking in vegan diets.
- More Protein: While not a high-protein source like cow's milk, oat milk typically has slightly more protein than almond milk, with about 2–3 grams per cup.
Almond Milk: The Low-Calorie Winner
- Lowest in Calories: Unsweetened almond milk is a clear winner for calorie-counters, with as few as 30 to 40 calories per cup. This makes it a great option for those focusing on weight management.
- Low Carbohydrates and Sugar: It contains very few carbohydrates and sugars in its unsweetened form, making it suitable for low-carb or ketogenic diets.
- Source of Vitamin E: Almond milk is a natural source of vitamin E, an antioxidant that helps protect cells from oxidative stress.
- Nutrient Fortification: Like oat milk, most commercial almond milk brands are fortified with calcium and vitamin D to match the nutritional profile of dairy milk.
Comparison Table: Oat Milk vs. Almond Milk (Unsweetened)
| Nutrient (per 1 cup/240ml) | Unsweetened Oat Milk | Unsweetened Almond Milk |
|---|---|---|
| Calories | ~90–120 kcal | ~30–40 kcal |
| Carbohydrates | ~16–20 g | ~1–4 g |
| Protein | ~2–3 g | ~1 g |
| Fat | ~1.5–5 g | ~2.5 g |
| Fiber | ~2 g | ~0–1 g |
| Calcium | Often fortified | Often fortified |
| Vitamin D | Often fortified | Often fortified |
| Key Benefit | Heart health (beta-glucan) | Low-calorie, vitamin E |
Choosing the Right Milk for Your Needs
The "better" milk depends entirely on individual dietary needs and preferences. While unsweetened almond milk is the obvious choice for the lowest calorie count, there are other factors to consider.
- For weight management: If your primary goal is to reduce calorie intake, unsweetened almond milk is the superior option. However, the beta-glucan fiber in oat milk can contribute to a feeling of fullness, which is also beneficial for weight management.
- For creaminess and cooking: Oat milk's higher fat and carb content give it a naturally creamy texture that works better in coffee, lattes, and baking, mimicking dairy milk more closely. Almond milk is thinner and works well in smoothies or as a cereal splash.
- For specific diets: Unsweetened almond milk is ideal for low-carb or keto diets. Oat milk, due to its higher carb load, is generally not suitable for these restrictive plans.
- For allergies: Oat milk is a safe choice for those with tree nut allergies. Conversely, those with gluten sensitivities must ensure they choose certified gluten-free oat milk.
- For environmental impact: Oat milk generally requires less water and land to produce than almond milk, making it a more environmentally friendly choice concerning water usage.
How Brands Impact Nutritional Content
It is crucial to read the nutritional labels, as the calories and nutrient profiles can vary significantly by brand. A barista-style oat milk, for example, will have added oils and stabilizers to create a richer, frothier texture, which also increases its fat and calorie count. Similarly, a sweetened or flavored almond milk can add substantial calories and sugar compared to an unsweetened variety.
Making Your Own Plant-Based Milk
To have complete control over ingredients and calories, making your own plant milk is an excellent option. Homemade versions are typically lower in calories and free of added sugars and preservatives found in many commercial products. A simple homemade oat milk can be made with just oats, water, and a pinch of salt. Almond milk is also easy to make by blending soaked almonds with water and straining the mixture.
Conclusion
While almond milk is the clear winner for anyone seeking the lowest-calorie milk alternative, oat milk offers unique benefits like a creamier texture and higher fiber content. The best choice ultimately depends on your individual health goals, dietary restrictions, and personal taste preference. Both can be healthy additions to a balanced diet, provided you choose unsweetened varieties and read the labels to understand the nutritional content. For weight loss, almond milk provides the fewest calories, but for a heartier, creamier texture and extra fiber, oat milk is the way to go. The choice is yours to make based on what best suits your needs.
Visit Healthline for more detailed nutritional comparisons between plant-based milks.
