Is Starbucks Oat Milk Healthier Than Almond Milk?

November 9, 2025 •

3 min read

With more and more people opting for plant-based alternatives, a key consideration for Starbucks patrons is whether oat milk or almond milk is the healthier choice. While both are popular dairy-free options, their nutritional profiles and ingredient lists differ significantly, impacting everything from calorie count to sugar content and overall health benefits.

Quick Summary

This article provides a nutritional comparison of Starbucks' oat milk and almond milk to help you make an informed decision for your beverages. We examine key differences, including calories, sugar, and fat, to determine which option better fits your health goals.

Key Points

Almond milk has fewer calories: Starbucks almond milk contains significantly fewer calories and carbohydrates per serving than the brand's oat milk, making it a better choice for weight management or low-carb diets.
Oat milk offers more fiber: Oat milk has a higher fiber content, including heart-healthy beta-glucans, which helps promote digestive health and can assist in lowering cholesterol.
Both contain added sugar: Unlike unsweetened store-bought versions, both Starbucks' oat and almond milks contain added sugar for a balanced flavor, increasing the overall calorie and sugar content of your drink.
Texture preference matters: Oat milk is creamier and froths better for lattes due to its higher fat content, while almond milk has a thinner, lighter consistency, which can affect the mouthfeel of your beverage.
Consider allergens: For anyone with a tree-nut allergy, oat milk is the safe choice, as almond milk is derived from nuts.
Environmental impact differs: Oat milk production generally uses less water than almond milk production, which may be a consideration for eco-conscious consumers.
Fortification enhances nutritional value: Both milks are often fortified with essential nutrients like calcium and Vitamin D, helping to compensate for deficiencies in a dairy-free diet.

Comparing Starbucks' Plant-Based Options

Choosing between oat milk and almond milk at Starbucks involves more than just taste preference. A closer look at the nutritional content and ingredients reveals important differences that can impact your health, especially when regularly adding these to your daily coffee.

Nutritional Showdown: Oat Milk vs. Almond Milk

While the exact formulations can vary by brand and location, a general nutritional comparison highlights key distinctions. Starbucks' versions, particularly the barista blends, are formulated for optimal texture in coffee drinks, which can mean added ingredients not found in simpler home versions. Research indicates that oat milk generally has more calories, carbs, and fiber than almond milk, while almond milk is typically lower in calories and carbs. It's also important to note that Starbucks' versions of both milks, unlike some unsweetened supermarket options, contain added sugar to balance the flavor profile.

The Oat Milk Advantage: Creaminess and Fiber

Oat milk has surged in popularity thanks to its rich, creamy texture that closely mimics dairy milk, making it ideal for lattes and other specialty coffee drinks. This creaminess comes from a higher fat and carbohydrate content. A key benefit of oat milk is its beta-glucan content, a soluble fiber that can help lower cholesterol and support digestive health. However, the "Barista Edition" oat milk used at many Starbucks locations may contain added oils, such as canola oil, to achieve its frothing ability. For those with nut allergies, oat milk is a safe, allergen-friendly option.

The Almond Milk Advantage: Lower Calories and Vitamin E

For individuals focused on reducing calorie or carbohydrate intake, almond milk is often the better option. It has a significantly lower calorie count and fewer carbs than oat milk, making it suitable for low-carb or ketogenic diets. Almond milk is also naturally rich in vitamin E, a powerful antioxidant that supports skin and immune health. While it has a thinner, more watery consistency than oat milk, its subtle nutty flavor works well in many beverages, especially when cold. However, commercially prepared almond milks often contain stabilizers and added gums to improve texture.

The Hidden Sugars in Starbucks' Alternatives

It's crucial to examine the ingredients of Starbucks' plant-based milks, as they are not sugar-free. Unlike unsweetened versions you might find at the grocery store, both the almond and oat milk at Starbucks have added sugar. For instance, the Oatly brand often used in the US has a few grams of added sugar, and almond milk formulations also contain cane sugar. This added sweetness contributes to the taste but also increases the overall sugar and calorie content of your beverage. Always be mindful of added syrups and sauces, as they further elevate the sugar level. For those seeking minimal sugar, ordering unsweetened versions or asking for fewer pumps of syrup is essential.

Comparison Table: Starbucks Oat Milk vs. Almond Milk


Feature	Starbucks Oat Milk	Starbucks Almond Milk
Calories	Higher (around 120 per cup)	Lower (around 60 per cup)
Sugar	Contains added sugar (approx. 7g per 8oz)	Contains added sugar (approx. 5g per 8oz)
Carbohydrates	Higher (around 16-20g per cup)	Lower (around 1-6g per cup)
Fat	Higher (around 5g per cup, with added oils)	Lower (around 2.5g per cup)
Fiber	Higher (contains soluble beta-glucan fiber)	Lower (little to no fiber)
Protein	Higher (around 3g per cup)	Lower (around 1g per cup)
Allergen Info	Nut-free, but check for gluten cross-contamination	Contains tree nuts (almonds)
Environmental Impact	Generally lower water usage	High water usage in production
Fortification	Often fortified with vitamins and minerals	Often fortified with vitamins and minerals

Conclusion: Which Milk is the Better Choice?

The answer depends on your personal health priorities. For those prioritizing lower calories and carbs, almond milk is the clear winner. If you prefer a creamy texture and are looking for a boost in fiber, oat milk is the better option. For individuals with nut allergies, oat milk is the only safe choice. However, it is important to remember that both Starbucks' oat and almond milks contain added sugar and other additives. For the healthiest option, consider ordering an Americano with a splash of milk to minimize the total amount, or request an unsweetened milk from the grocery store if you have the option. Ultimately, being aware of the nutritional differences allows you to customize your order to better align with your dietary needs and goals. For more general information on dietary comparisons, you may consult resources like Healthline's analysis.

Frequently Asked Questions

For weight loss, Starbucks almond milk is generally the better option as it is lower in calories and carbohydrates compared to oat milk.

Starbucks' oat milk tends to have a higher sugar content than its almond milk due to the natural sweetness of oats and added sugars. Both options at Starbucks are sweetened, unlike many unsweetened varieties found in stores.

Starbucks oat milk is superior for creating creamy and frothy lattes. Its higher fat and carbohydrate content, often enhanced by barista-specific formulations, gives it a richness that almond milk lacks.

No, Starbucks almond milk is not suitable for individuals with tree-nut allergies. Oat milk is the safer, nut-free alternative.

Oat milk generally has a lower environmental impact, primarily due to significantly lower water usage compared to the water-intensive cultivation of almonds.

Yes, like many commercial plant-based milks, Starbucks' options are often fortified with nutrients such as calcium and vitamins A, D, and E to boost their nutritional profile.

To reduce calories and sugar, opt for a drink with a smaller amount of milk, such as an Americano with a splash of your chosen milk, and request fewer pumps of any flavored syrups.