Oat Milk vs Almond Milk
Oat milk and almond milk are two of the most popular dairy-free milks, and the choice between them comes up daily in coffee shops and kitchens. Oat milk is creamier and higher in calories and carbs, while almond milk is very low in calories with a lighter, nuttier taste. Here is how they compare, based on unsweetened versions.
Nutrition per 100 g. Highlighted cell is the higher (or, for calories, sugar and fat, the lower) of the two.
| Per 100 g | Oat milk | Almond milk |
|---|---|---|
| Calories | 43 kcal | 15 kcal |
| Protein | 1.3 g | 0.6 g |
| Carbs | 6.7 g | 0.6 g |
| Fat | 1.5 g | 1.2 g |
| Fiber | 0.8 g | 0.3 g |
| Sugar | 2.5 g | 0 g |
| Omega-3 | 0.03 g | 0 g |
| Iron | 0.2 mg | 0.2 mg |
| Calcium | 120 mg | 120 mg |
| Potassium | 150 mg | 67 mg |
| Magnesium | 6 mg | 6 mg |
| Vitamin C | 0 mg | 0 mg |
| Zinc | 0.2 mg | 0.1 mg |
| Vitamin B12 | 0.5 mcg | 0.5 mcg |
The verdict
Neither is clearly better: it depends on your goal. Almond milk is the lightest, with very few calories, ideal if you are watching calories. Oat milk is creamier and foams better for coffee, but has more calories and carbs. Both are naturally low in protein, so if protein matters, soy milk beats them both. For most people, choose almond milk to keep calories down, or oat milk for a creamier texture and better coffee performance. Always pick unsweetened, fortified versions.
Choose oat milk for a creamier texture, better foaming in coffee, and a naturally sweeter taste.
Choose almond milk for very low calories and a light, nutty flavour, ideal for calorie watchers.
Frequently asked questions
Frequently asked questions
Is oat milk or almond milk healthier?
Neither is clearly healthier, it depends on your goal. Almond milk is much lower in calories, while oat milk is creamier and has more carbs and fibre. Both are low in protein and usually fortified with calcium and vitamins. Choose almond milk for fewer calories, oat milk for texture, and soy milk if you want more protein.
Which has fewer calories, oat or almond milk?
Almond milk has far fewer calories, around 15 per 100 ml unsweetened, compared with about 43 for oat milk. This makes almond milk popular for anyone watching calories, especially in coffee.
Which is better for coffee?
Oat milk is usually preferred for coffee because it is creamier and foams and steams more like dairy, especially barista versions. Almond milk works too but is thinner and can occasionally split in very hot coffee.
Do oat and almond milk have protein?
Both are low in protein: oat milk has around 1.3 g per 100 ml and almond milk around 0.6 g. If protein is a priority, soy milk is the best plant-based option with roughly 3.3 g per 100 ml.
Do plant milks have calcium?
Only if fortified. Most oat and almond milks are fortified to around 120 mg of calcium per 100 ml, similar to cow milk, but unfortified versions have very little. Always check the label and choose a fortified, unsweetened variety.
Which is better for weight loss?
Almond milk is the lighter choice for weight loss thanks to its very low calorie count. Oat milk is not unhealthy, but its extra calories and carbs add up if you drink a lot, for example in several coffees a day.
Nutrition values are per 100 g from typical USDA data and vary with variety, cut and preparation. This is general information, not dietary advice.
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