If you’re wondering how these two dairy-free alternatives stack up in the nutrition department, the following breakdown, based on data from the USDAmight help you choose a side in the oat milk vs. almond milk standoff.
Oat milk nutritional information:
- Serving size: 1 cup
- Calories: 120
- Carbohydrates: 16 g
- Fat: 5g
- Protein: 3g
- Calcium: 350 mg
Nutritional Information for Almond Milk:
- Serving size: 1 cup
- Calories: 39
- Carbohydrates: 3 g
- Fat: 2.5g
- Protein: 1g
- Calcium: 482 mg
Additionally, Wilson tells us that “oat milk is low in protein and higher in carbohydrates than most non-dairy milks since it is made from oats(but it) may contain small amounts of beta-glucan, which supports heart health and gut health.” (The store-bought kind is also an excellent source of other nutrients like phosphorus, riboflavin, and vitamins A and D, because it is usually fortified in the same way as breakfast cereals.)
Almond milk, on the other hand, doesn’t contain a lot of protein or other nutrients, says Wilson. (Though it’s worth noting that, like store-bought oat milk, store-bought almond milk often contains additional nutrients.) The takeaway? If you’re counting carbs, you may want to avoid oat milk; If you’re not on a low-carb diet, be aware that oat milk contains more nutrients than almond milk, especially if you buy it in the store rather than do it at home– and also has the added benefit of being hypoallergenic.
