Almond Milk vs Oat Milk
Almond Milk
Low-calorie nut-based milk alternative
Low-calorie and low-carb diets
Oat Milk
Creamy grain-based milk, barista favorite
Coffee drinks, cooking, and barista use
Short Answer
Almond milk is lower in calories (~30 cal/cup) and carbs, making it better for low-carb diets. Oat milk is creamier, higher in fiber and protein, and better for coffee drinks. Oat milk has surged in popularity and is more sustainable per serving.
Our Verdict
Oat milk wins for taste, texture, and coffee use. Almond milk wins for low-calorie and low-carb diets. Both are better for the planet than dairy milk.
Choose Almond Milk if
Low-calorie and low-carb diets
Choose Oat Milk if
Coffee drinks, cooking, and barista use
Key Differences at a Glance
Key Differences
Almond Milk
~30🏆
Oat Milk
~120
Almond Milk
1g
Oat Milk
3g🏆
Almond Milk
1g🏆
Oat Milk
16g
Almond Milk
Thin
Oat Milk
Creamy🏆
Almond Milk
Fair
Oat Milk
Excellent🏆
Pros & Cons
Almond Milk
Pros
- Very low calorie (~30 cal/cup)
- Low carbs and sugar
- Vitamin E source
- Widely available
Cons
- Low protein (1g/cup)
- Thin texture
- Almond farming uses significant water
Oat Milk
Pros
- Creamy texture — great in coffee
- Higher fiber content
- Neutral taste
- More sustainable than almond milk
Cons
- Higher calories (120 cal/cup)
- Higher carbs (16g/cup)
- Can spike blood sugar
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Frequently Asked Questions
Almond milk at ~30 calories per cup is better for weight loss and low-calorie diets.
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