How Does Oat Milk Stack Up?

Plant-based milks are hugely popular and one of their rising stars is oat milk. It offers a unique blend of advantages over some of the other types of plant-based milks and has the texture and taste people are after. But how does it compare to almond milk and 2% dairy milk?

• How It’s Made: Steel cut oats or whole grain groats (hulled kernels of grain) are soaked in water, blended, and strained to create oat milk.

• Fiber: Because some of the oats make it into the milk, so does some of the fiber content. It’s not much, but oat milk typically has a gram or two more fiber than almond milk. Dairy milk doesn’t contain fiber.

• Protein: One cup of oat milk typically has more protein than almond milk, but less than dairy milk. Yielding 3g for oat milk, almond milk usually has 1g, and dairy milk has 8g.

• Calcium: Oat milk is the lowest for calcium at 25% DV, with dairy milk at 30%, and almond milk at 35-45%.

• Calories: Unsweetened oat milk comes in right around 100 calories for one cup, which is the same as 2% dairy milk. Unsweetened almond milk comes in much lower at 35 calories.

• Allergen-free: Oat milk is great for people with food allergies as it’s nut-free, dairy-free, vegan, and typically gluten-free (check the labels to be sure).

• Versatility: Oat milk is richer and creamier than almond milk and works better in cooking and baking. Its texture and richness has made it a big hit among coffee enthusiasts. The taste is slightly sweet and most agree it’s closer to dairy milk.