oat milk vs almond milk: Protein

oat milk: 1 g / 100 g. almond milk: 0.5 g / 100 g.

oat milk vs almond milk: Climate impact

oat milk: 0.9 kg CO₂e / kg. almond milk: 0.7 kg CO₂e / kg.

oat milk vs almond milk: Water use

oat milk: 48 L / kg. almond milk: 371 L / kg.

oat milk vs almond milk: Land use

oat milk: 0.8 m² / kg. almond milk: 0.5 m² / kg.

oat milk vs almond milk: Saturated fat

oat milk: 0.1 g / 100 g. almond milk: 0.1 g / 100 g.

oat milk vs almond milk: Fibre

oat milk: 0.8 g / 100 g. almond milk: 0.3 g / 100 g.

Compare

oat milk vs almond milk

How oat milk and almond milk compare on protein, climate impact, water use, land use, saturated fat and fibre — with a clear verdict.

Compare

The numbers

The numbers	oat milk	almond milk
Protein (g / 100 g)	1	0.5
Climate impact (kg CO₂e / kg)	0.9	0.7
Water use (L / kg)	48	371
Land use (m² / kg)	0.8	0.5
Saturated fat (g / 100 g)	0.1	0.1
Fibre (g / 100 g)	0.8	0.3

The verdict

oat milk is the better everyday choice. It uses less land and water and carries a smaller carbon footprint than almond milk, while covering the same role on the plate. If protein density is your priority, adjust portion size rather than going back to almond milk.

Sources: Poore & Nemecek (Science, 2018), FAO, USDA FoodData Central, Mekonnen & Hoekstra (2011).

soya milk vs cow's milk →tofu vs chicken →lentils vs beef →tempeh vs beef →seitan vs chicken →chickpeas vs tuna →

All comparisons

In depth

The longer answer

Oat milk and almond milk are two of the most popular plant-based milks, often compared by shoppers seeking a dairy alternative for coffee, cereal, or cooking. Oat milk is made from soaked oats blended with water, while almond milk is produced by grinding almonds and straining the pulp. People compare them because both are widely available and perceived as healthier than dairy, yet they differ significantly in taste, texture, and environmental impact, making the choice highly personal.

Nutritionally, oat milk typically contains more carbohydrates and calories than almond milk, due to the natural starches in oats, and often has added oils for creaminess. Almond milk is lower in calories and carbs but provides more vitamin E. Environmentally, oat milk has a lower water footprint—almonds require about 1,900 gallons of water per pound—while oat milk’s land use is smaller. However, almond milk uses fewer pesticides. Both have similar greenhouse gas emissions, though oat milk’s supply chain is often less resource-intensive.

In real life, choose oat milk if you want a creamy, barista-friendly option that froths well for lattes, or if you have nut allergies. Almond milk works better for low-calorie diets or smoothies where a thinner consistency is fine. Be aware that oat milk can spike blood sugar more, and almond milk may contain minimal protein. Neither is inherently superior; your choice depends on dietary needs, taste preferences, and whether you prioritize water conservation or lower calorie intake.

At a glance

Quick facts

Quick facts — oat milk vs almond milk
Detail	What to know
Calories per cup	Oat: 120, Almond: 30-50
Protein content	Oat: 3g, Almond: 1g
Water footprint	Almond: much higher
Common additives	Oat: oils, Almond: gums

In practice

What this means for you

For barista-style coffee, choose oat milk with added calcium and no gums for best froth.
If watching calories, opt for unsweetened almond milk to avoid added sugars and extra calories.
Check ingredient labels: oat milk often contains rapeseed oil; almond milk may have carrageenan.
Store both in the fridge after opening and use within 7–10 days for best freshness.

FAQ

Common questions

Which milk is better for the environment?

Oat milk generally has a lower environmental impact, especially regarding water use, since oats require far less water than almonds. Almond milk’s water footprint is high due to California’s drought-prone almond farms. However, oat milk often involves more processing and packaging. Both have similar carbon footprints, so the difference is marginal for most consumers.

Can I use oat milk and almond milk interchangeably in recipes?

Not always. Oat milk is thicker and creamier, making it ideal for baking, sauces, and coffee. Almond milk is thinner and works better in smoothies, cold cereals, or recipes where you want a lighter texture. In savory dishes, oat milk can add sweetness, while almond milk is more neutral. Adjust liquid ratios accordingly.

Which milk has more sugar?

Unsweetened oat milk contains about 7g of sugar per cup from natural oat starches, while unsweetened almond milk has less than 1g. Sweetened versions of both can have added sugar, often 12–16g per cup. Always check the label for 'unsweetened' if you want to minimize sugar intake.

Keep going

Is it vegan? →Vegan swaps →Vegan city guides →

Newsletter

One short letter. Once a month.

A handful of recipes, a story worth your time, and one thing you can do this week. Nothing else.

We never share your email. Unsubscribe in one click.