Oat Milk vs Almond Milk

Understanding Milk Alternatives

Milk alternatives have become increasingly popular among consumers for a variety of reasons, including lactose intolerance, dairy allergies, dietary preferences, and environmental concerns. Plant-based beverages such as oat milk and almond milk are now widely available in grocery stores and commonly used in coffee drinks, cereals, smoothies, and recipes. While these products can serve as alternatives to traditional cow’s milk, their nutritional content can vary greatly depending on the ingredients, fortification, and processing methods used. Understanding the differences between milk alternatives can help individuals make informed choices that best fit their nutritional needs and personal preferences.

Oat Milk vs Almond Milk: How do they differ?

Those who cannot or choose not to eat or drink dairy products can choose non-dairy sources of calcium. Oat milk is a dairy-free, plant-based alternative to milk. It is made by soaking oats in water, blending them, and straining the mixture to produce a creamy and smooth milk alternative. Comparatively, almond milk is another plant-based milk alternative created by blending almonds with water and straining out the remaining pulp. Almond milk offers a lighter texture and subtle nutty flavor. Most plant-based dairy alternatives, including oat and almond milk, are fortified with calcium, meaning calcium is added to them to help people who do not consume dairy meet their calcium needs. NOTE: The amount of calcium the body can absorb from these non-dairy sources may vary.

Nutritional Value

According to the United States Department of Agriculture FoodData Central database, oat milk is generally higher in calories and carbohydrates when compared to many other milk alternatives. On the other hand, almond milk is typically lower in calories, fat, and carbohydrates but also provides less protein than oat milk. Ultimately, choosing between oat milk and almond milk depends on an individual’s dietary needs, preferences, and health goals. It is important to read the Nutrition Facts label on plant-based milk products, as nutrient content can vary greatly depending on the brand, flavor, and whether the product is sweetened or fortified. The nutritional values discussed here represent general averages from the USDA FoodData Central database.

At Home Recipe for Oat & Almond Milk

Oat Milk Recipe

1. Combine one cup of rolled oats and four cups of water in a blender.
2. Blend the oat and water mixture for 30-45 seconds.
3. Repeat the process until the water looks creamy and white.
4. Then, strain the mixture using a towel or strainer to get the pulp out.

Almond Milk Recipe

1. Soak 2 cups of almonds in a 16-oz wide-mouth jar and fill with water.
2. Cover and let this soak for 8-16 hours.
3. Next, rinse the almonds by straining the water out of the jar and refilling the jar with cold water. Shake and drain again. Repeat this process 4-5 times or until the water drains completely clear.
4. Then, put the drained almonds into your food processor or blender. Before adding additional water, blend the almonds for 1-2 minutes on their own until there are no large pieces left. Very slowly add water while blending. You want to look for a creamy, paste-like mixture to know that the blending step is complete.
5. Place a large food strainer bag inside a mixing bowl, then carefully pour the blended almond mixture into the nut milk straining bag. Add additional water that did not fit in your blender if needed. Keep the bag tightly closed, twist the almond mixture until you have squeezed out as much liquid as possible. You may add a dash of pink salt or a teaspoon of vanilla to spice things up.

Calcium Without Cows

Calcium is the most plentiful mineral in the human body and is found in our bones and teeth. Calcium is necessary for proper heart, muscle, and nerve function; blood clotting; and other body processes. Luckily, there are numerous dairy-free sources to receive the proper amount of calcium.

• Dark green leafy vegetables (turnip greens, kale, collards, broccoli, and romaine lettuce)
• Some types of tofu
• Fortified soy, oat, almond, and other plant-based dairy alternatives
• Fortified orange juice
• Dried beans and lentils
• Canned fish with bones (salmon, sardines)
• Nuts
• Most fruits

The amount of calcium intake one should consume varies. Check out Understanding Calcium: Why Your Body Needs It and How to Get Enough for more information about calcium, why your body needs it, and ways to make sure you are getting enough in your diet. The chart below provides a breakdown of the recommended amount of calcium for different age groups and individuals.

Age	Male	Female	Pregnant	Lactating
0-6 months	200 mg	200 mg
7-12 months	260 mg	260 mg
1-3 years	700 mg	700 mg
4-8 years	1,000 mg	1,000mg
9-13 years	1,300 mg	1,300 mg
14-18 years	1,300 mg	1,300 mg	1,300 mg	1,300 mg
19-50 years	1,000 mg	1,000 mg	1,000 mg	1,000 mg
51-70 years	1,000 mg	1,200 mg
> 70 years	1,200 mg	1,200 mg

The amount of calcium consumed is important for bone development and growth. Consuming the recommended amount of calcium based on one’s personal development stage is a great way to build and maintain strong bones and teeth.

Which Milk Alternative is Right for You?

There is no right or wrong answer when choosing between oat and almond milk. It is also important to remember that oat and almond milk are not the only plant-based options. Soy milk provides the most comparable protein content to cow’s milk, while pea milk is another higher-protein alternative that may better meet some individuals’ nutritional needs. Both non-dairy alternatives provide unique benefits that cater to the individual’s preferences. If you are looking for a rich and creamy dairy alternative, oat milk is the best choice. If you prefer a nutty flavor with fewer calories and carbs, almond milk is your best bet. Do not make the decision difficult; choose what best suits your dietary plan and goals. 

References:

• Gonzalez, R. (2021, December 16). Action of the week: Make your own oat milk. Thompson Earth Systems Institute. https://www.floridamuseum.ufl.edu/earth-systems/blog/action-of-the-week-make-your-own-oat-milk/.
• Holbrooks, J. (2026, February). Is oat milk healthier than cow’s milk? https://www.nm.org/healthbeat/healthy-tips/nutrition/is-oat-milk-healthier-than-cows-milk.
• Hunter, O. A. G., Hunter, J. G., Cason, K. L., & Shifflette, H. (2025, November 3). Understanding calcium: Why your body needs it and how to get enough. Home & Garden Information Center. https://hgic.clemson.edu/factsheet/understanding-calcium-why-your-body-needs-it-and-how-to-get-enough/.
• Is oat milk good for you? The benefits and downsides. (2026, April 13). https://health.clevelandclinic.org/is-oat-milk-good-for-you-a-dietitian-explains-this-trendy-dairy-alternative.
• United States Department of Agriculture. (n.d.). FoodData Central. https://fdc.nal.usda.gov/.

Authors:

• Bailee Floyd, Rural Health and Nutrition Agent, Horry and Marion Counties
• Megan Hamby, Student Intern, Rural Health and Nutrition

Reviewed by:

• Michelle Altman, Extension Associate, Rural Health and Nutrition
• Melissa Bales, Extension Associate, Rural Health and Nutrition