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

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.