Which is better, oat milk or almond milk?

January 2, 2026 •

3 min read

According to a 2018 study, plant-based milk sales in the U.S. increased by 61% between 2012 and 2016, a trend that has only continued to grow. In the world of dairy alternatives, few debates are as popular as which is better, oat milk or almond milk?

Quick Summary

This article compares oat milk and almond milk based on nutritional content, flavor, texture, environmental impact, and culinary applications to help consumers make an informed choice. It offers a detailed look at how each milk alternative stacks up across key criteria.

Key Points

Nutritional Differences: Oat milk offers more calories, carbohydrates, fiber, and protein, while almond milk is significantly lower in calories and carbs.
Taste and Texture: Oat milk provides a creamier, smoother texture and sweeter taste, making it ideal for coffee and baking. Almond milk is thinner with a subtle, nutty flavor, best suited for cereals and smoothies.
Environmental Footprint: Oat milk has a lower environmental impact, particularly due to its significantly lower water usage compared to almond milk, which is water-intensive to produce.
Best for Coffee: Oat milk is often preferred by baristas and coffee drinkers because it froths better and offers a creamier, more dairy-like texture when heated.
Allergy Considerations: Oat milk is a safe, nut-free alternative for individuals with tree nut allergies, whereas almond milk is not suitable.
Added Ingredients: Always check labels, as both milks are often fortified with nutrients like calcium and vitamin D, but some brands may contain added sugars or thickeners like carrageenan.

Oat Milk vs. Almond Milk: A Deep Dive into Dairy Alternatives

The rising popularity of plant-based diets has brought a wide array of dairy alternatives to the forefront, with oat milk and almond milk leading the charge. Both offer distinct advantages and disadvantages, making the choice a matter of individual priorities, including nutritional needs, taste preference, and environmental values. Understanding the core differences is key to determining which milk is the better fit for your lifestyle.

Nutritional Comparison

When comparing the nutritional value of oat milk and almond milk, particularly unsweetened and fortified varieties, there are notable differences. Oat milk generally contains more calories, carbohydrates, protein, and fiber. Almond milk, conversely, is significantly lower in calories and carbs, making it a popular choice for weight management or low-carb diets. Oat milk's soluble fiber, beta-glucan, may help lower cholesterol and support heart health. Unsweetened almond milk is a source of vitamin E and, when fortified, provides calcium and vitamin D.

Taste, Texture, and Culinary Use

Taste and texture are significant factors in how these milk alternatives are used. Oat milk is known for its creamy texture and mild, slightly sweet flavor, which is often preferred for coffee as it froths well. This creaminess also makes it suitable for baking and sauces. Almond milk is lighter and thinner with a subtle, nutty taste. It is commonly used in smoothies and cereals but is less ideal for frothing.

Environmental Impact and Sustainability

Environmental impact is a key consideration for many plant-based milk consumers. Both are generally more sustainable than dairy, but their impacts differ. Oat milk is often considered more sustainable due to its lower water usage compared to almond milk. Oats require less water and have a lower carbon footprint, and the crop can be grown in diverse climates. Almond production is water-intensive, particularly in California, a drought-prone region where most almonds are grown. Almond farming can involve monoculture and pesticides, though its greenhouse gas emissions are lower than dairy.

Comparison Table: Oat Milk vs. Almond Milk


Feature	Unsweetened Oat Milk (approx. per 8 oz)	Unsweetened Almond Milk (approx. per 8 oz)
Calories	79	29
Carbohydrates	14g	1g
Fiber	1.9g	1g
Protein	4g	1g
Fat	1.5g	2.5g
Taste	Mild, naturally sweet	Subtle, nutty
Texture	Creamy, smooth	Thin, watery
Ideal for Coffee	Yes, froths well	Less ideal, can separate
Best for Smoothies	Yes, adds richness	Yes, lightens texture
Environmental Impact	Lower water use	Higher water use
Allergy Friendly	Nut-free (if certified GF)	No (tree nut allergy)

Conclusion: The Best Choice is Personal

Choosing between oat milk and almond milk depends on individual needs and preferences. Almond milk is suitable for those seeking a lower-calorie, low-carb option with a light, nutty flavor for smoothies and cereal. Oat milk is a better choice if you need a nut-free, creamier milk for coffee, baking, and want more fiber and protein. Oat milk also has a significantly lower environmental impact. Considering these factors allows you to select the dairy alternative that best aligns with your diet, taste, and environmental values. For personalized advice, consult a registered dietitian.

Frequently Asked Questions

Unsweetened almond milk is significantly lower in calories and carbohydrates than oat milk, making it a better choice for weight management or for those on a low-carb diet.

Oat milk is generally considered more eco-friendly because it requires significantly less water and land to produce compared to almond milk, which is very water-intensive.

Oat milk is typically better for coffee. Its naturally creamy texture allows it to froth and steam well, producing a rich, smooth consistency that blends nicely without separating.

While oats are naturally gluten-free, cross-contamination can occur during processing. If you have celiac disease or a gluten sensitivity, you should choose an oat milk product that is specifically certified gluten-free.

Oat milk contains more protein than almond milk. However, it is still lower in protein than dairy milk, and many commercial brands of both milks are fortified with added nutrients.

Due to its thinner consistency, almond milk often contains additives and thickeners like carrageenan. Oat milk, because of its natural creaminess, is less likely to need these. Look for unsweetened varieties with minimal ingredients to avoid unnecessary additives.

Yes, oat milk is a safe alternative for most individuals with nut allergies, provided they choose a brand that is processed in a nut-free facility to avoid cross-contamination.