Is Oat Milk Or Soy Milk Better?

Soy milk contains significantly fewer carbs, more fat and protein, and somewhat more calories than basic, unsweetened oat milk. Iron and potassium levels are also a little bit higher.

Both of these have more protein than a lot of other plant-based drinks, including almond and coconut milk. However, compared to oat milk of the same volume, soy milk has more than twice as much protein (5, 6).

Comparing oat milk to other plant-based milks, such as soy, reveals that it contains much more carbohydrates. This is because whole oats, a plentiful source of carbohydrates, are used to make oat milk (7).

Remember that the aforementioned goods have fewer additives than many other oat and soy milk products.

In contrast to the oat milk, which is created only with oats, filtered water, and salt, the soy milk product mentioned above is made only with water and organic soybeans.

Numerous oat and soy milk products come fortified with vitamins and minerals, as well as additional sugar and lipids. The amount of nutrition in the food could be greatly altered by all these additional additives.

Unsweetened soy milk has more calories, fat, protein, potassium, and iron than unsweetened oat milk but oat milk has more carbohydrates.

Which milk is worse, soy or oat?

The winner is soy milk, of course “Jones mentions the good protein and nutritional profile of soy milk and says, “Most of the time, this is what I recommend.”

Soy milk has seven to eight grams of protein per serving, compared to one to three grams for oat milk. Oat milk is frequently devoid of additional vitamin fortification while soy milk frequently is. Jones nevertheless advises comparing the levels of calcium, vitamin D, and vitamin B12 as well as the sugar content of soy milk on the nutrition labels. “Jones asserts that given its accessibility, silk is a wise choice.

But it’s also fine if you’re on the oat milk squad! Use soy milk for applications that call for larger servings (such as cereal and smoothies) and reserve oat milk for use as a splash in coffee and other beverages. While the majority of oat milks are lower in nutritional value, there are a few exceptional varieties: In order to support heart health and reduce inflammation, Califia Farms sells a protein-fortified oat milk that has eight grams of pea protein per cup in addition to extra calcium and omega-3 fatty acids. Another popular oat milk brand is Elmhurst, which is liked for not having additional sugars or oils. You can always create your own oat milk, of course!

Which kind of milk is best for you?

Although some kinds of hemp milk include sweeteners, which raises the carb level, hemp milk is essentially carb-free. Check the ingredient label before purchasing, and look for plant milks without added sugar, including hemp.

On the ingredient label, sugar may be identified as brown rice syrup, evaporated cane juice, or cane sugar.

Cannabis sativa plant seeds are used to make hemp milk. The drink doesn’t have any euphoric effects, but it does offer more protein and good fats than other plant milks.

Soy milk, almond milk, or oat milk—which is healthier?

Good day. I appreciate you asking Wonder. I can see why you’re curious in whether oat milk is better or worse than almond milk or soy milk.

Almond milk is the best option for taste, price, and calorie/weight management, in short. However, soy milk is superior when it comes to vegan options, nutrition, and health advantages, while oat milk wins for ease of home production, low fat, and is a fantastic source of vitamin A and iron. The cost of production is hidden behind pay walls, and there is no information on the turnaround time for home production; nonetheless, it was revealed that soy milk was the hardest to create at home.


In order to create the most pertinent response to the query, I looked through industry publications, reputable media websites, user forums, and review sites. Based on the facts gathered, an evaluation of oat milk, almond milk, and soy milk is provided below.


Oat milk lowers cholesterol, has the least amount of fat, and is beneficial for vegans. It is a fantastic source of iron and vitamin A. Oat milk can supply 36% of the daily required calcium intake in one serving. It is less palatable, has fewer nutritional benefits, and is not a viable option for those who are gluten sensitive or seeking a calcium-fortified food. It also has the highest level of carbs of the three milks, increasing its calorie content.

Making oat milk at home is inexpensive, but buying it is more expensive. The pulp can be kept and cooked. The key constituents in this milk are oats and water. To commercial brands, more vitamins are frequently added. Oat milk has 130 calories, 2.5 grams of fat, 24 grams of carbs, and 4 grams of protein in eight fluid ounces.


Natural low in calories and saturated fat, almond milk. It is the greatest option for weight control because it includes a modest quantity of protein and is one of the milk replacements with the fewest calories. It does, however, harm the ecosystem. To make things taste sweeter, sugar is typically added. Almonds are frequently the second or third ingredient after water in commercial almond milks. It has the best taste and is the cheapest to purchase (but not to make). Only 2% or less of almonds are found in most products; water makes up the majority of the ingredients. The amount of almonds in a homemade version will be significantly higher, despite the fact that it can be expensive. Almond milk has 40 calories, 3 grams of fat, 2 grams of carbs, and 1 gram of protein in eight fluid ounces.

Since soy milk often contains more protein than other substitutes, it is beneficial for vegans and other people who don’t obtain their protein from meat sources. It doesn’t contain any cholesterol either, making it a smart choice for anyone who are worried about heart disease. Soy milk can improve bone density and lessen menopausal symptoms. Of the three, it is the healthiest.

Soy milk is tastier than oat milk but less flavorful than almond milk. It has isoflavones, which may help prevent some types of cancer. Additionally, it contains trypsin inhibitors, which lessen how effectively the body digests protein. Its major drawback is that it takes a lot longer and is more difficult to make than the other two. Soy milk has 110 calories, 4.5 grams of fat, 9 grams of carbs, and 8 grams of protein in eight fluid ounces.


Both commercial manufacturing prices and the amount of time required to create each sort of milk at home are not mentioned. However, the comparisons made mention of how simple home production is. Behind pay walls are the production costs.

Since each product is considered to be the “best” in a separate category, deciding whether milk is the greatest or worse is highly subjective. Almond milk is the greatest option for taste, cost, and calorie/weight management, according to the evaluated data. However, soy milk is superior when it comes to vegan options, nutrition, and health advantages, while oat milk wins for ease of home production, low fat, and is a fantastic source of vitamin A and iron.


In conclusion, analysis of the data showed that the best milk for flavor, cost, and calorie/weight management is almond milk. However, soy milk is superior when it comes to vegan options, nutrition, and health advantages, while oat milk wins for ease of home production, low fat, and is a fantastic source of vitamin A and iron.

We appreciate your use of Wonder. If there is anything further we can do to assist, kindly let us know.

Which vegan milk contains the most nutrients?

Vegan milk comes in countless variants, and the nutritional value of each product varies greatly. While some products are hardly more nutritious than sugar water, others are highly nutrient-dense. The three most crucial nutrients to take into account are calcium, sugar, and protein. Iodine and vitamin D should also be included. Let’s examine each of these nutrients individually.


Many soy milk products provide almost a gram of protein per ounce, which is more protein than the majority of other vegan milks. Other vegan milks can have startlingly low protein levels. Although almonds are a protein-rich nut, the majority of almond milk products only contain very little protein. For instance, most soy milks include about seven grams of protein per serving, but most almond milks have about one gram. Since they often contain even less protein than almond milk, you could argue that coconut milks are protein-free.

Although soy milk has a remarkable nutritional profile, a product called Ripple, which is manufactured from peas farmed organically, is superior. In fact, the unsweetened version of Ripple’s vegan milk is perhaps the most nutrient-dense option available. The product has 50 percent more calcium than cow’s milk and a little bit more protein than soy milk. Additionally vitamin D fortified, Ripple has 32 milligrams of DHA and omega 3 fatty acids in each serving.

Many vegans don’t get the recommended quantity of protein. Therefore, choose a brand that provides at least five grams of protein per serving if you want to increase your protein intake. You can find this information by looking at the product’s nutrition label.


The majority of people’s taste preferences go toward sweet stuff as a result of the processed food industry’s practice of adding sugar to almost everything. You won’t know how much sugar you’re actually consuming unless you read the nutrition label because the sugar in vegan milk is invisible. It turns out that a half gallon of Silk’s soy milk with a vanilla flavor has almost as much sugar as three Snickers bars in a full size (72 grams vs 81 grams.) In contrast, there are only eight grams of sugar in a half gallon of Silk’s unsweetened type.

Additionally, choosing unsweetened vegan milks will help you cut back on calories. For instance, a serving of Silk’s “Original soy milk has 110 calories whereas the brand’s unsweetened organic version has only 80.

Gaining a taste for unsweetened vegan milk is worthwhile. Once you start drinking it, you might be shocked at how rapidly your preferences alter. The majority of vegan milks are produced using components that naturally have palatable qualities, thus sugar additions don’t substantially enhance the flavor. You could find that you never go back once you try converting to unsweetened for a few weeks.

Calcium, Vitamin D, and Iodine

Most vegan milk brands have at least the same amount of calcium as cow’s milk. Most frequently, this calcium comes from crushed limestone, which is chemically pure and readily absorbed. Make sure the brand you purchase has at least 300 mg of calcium in each serving. Milligrams of calcium per serving are typically not listed on U.S. nutrition labels. However, the label will state 30% of the RDA for calcium if your vegan milk includes 300 milligrams of calcium per serving.

If you consume milk on a daily basis, cows’ milk is likely where you get the majority of your vitamin D and iodine. In raw, unprocessed milk, neither of these nutrients can be found. So if you give up dairy, it’s definitely not cheating to meet your needs through supplements.

Regulations in the US mandate a higher level of vitamin D fortification for cow’s milk than is allowed for vegan milk. So, if you’re reducing your intake of milk, think about taking a vitamin D supplement. Iodine is a necessary vitamin as well. Iodine deficiency leads to goiters, so it’s dangerous to ignore intake. Your iodine requirements ought to be met if you frequently consume iodized salt or if you take a daily multivitamin. Since seaweed is one of the few foods that is naturally high in iodine, it is also a good idea to consume it frequently.

Which alternative milk is the best?

  • Best overall: MALK Sprouted Almond Malk without sugar.
  • Go Coconuts Coconutmilk by Califia Farms is the best coconut.
  • OATLY, the best oat!
  • The best soybean is Westsoy Organic Plain Unsweetened Soymilk.
  • Elmhurst Unsweetened Milked Cashews are the best cashew.
  • Mooala Organic Bananamilk is the best banana.

What benefits and drawbacks does oat milk offer?

Healthy and unhealthy diets differ significantly, and neither of these varieties of milk is inherently bad. Each type of plant-based milk has advantages and disadvantages, which may influence your decision dependent on what you hope to gain from it.

Macronutrients: Nutrition information per cup

Is almond milk better than oat milk in terms of health? Does almond milk have more advantages than oat milk? Let’s examine both foods’ macronutrient compositions.

As you can see, oat milk has more macronutrients per cup than almond milk (presumably due to the latter’s tendency to be thicker and less processed).

Micronutrients: Vitamin and mineral breakdown

Almond milk and oat milk are both produced with added nutrients. As a result, both types of milk have respectable calcium, vitamin A, and vitamin D content.

But unlike almond milk, oat milk contains a variety of vitamins, including riboflavin and vitamin B12. Oat milk is a great nutritional supply of vitamin B12, which strengthens cells and is more likely to be deficient in people who follow a plant-based diet.

50% of your RDA of vitamin E, a strong antioxidant that aids in protecting the body’s cells, is one advantage that almond milk has over oat milk.

Its consistency is thicker, like cow’s milk.

Do you enjoy the texture of cow’s milk? For people who miss their favorite animal-based foods, oat milk is the plant-based alternative that comes closest to milk’s true texture and flavor.

It makes the best coffee creamer and steamed milk.

Because of its viscosity, oat milk is also the best choice for coffee creamer. Additionally, the oat flavor goes perfectly with roasted coffee aromas like chocolate, nut, and malt. Imagine dipping warm, coffee-flavored oatmeal chocolate chip cookies in the beverage.

The best plant-based latte or cappuccino may be made with oat milk thanks to its sweet, flavorless, greater fat content, and smoothness. Beta-glucan, a type of fiber found in oat milk, helps create unusually thick, pillowy microfoam as opposed to other plant milks, which might lie flat.

It’s the best for baking.

Vegan baking recipes ask for plant-based milk, however most vegan milk is much too thin to substitute for cow’s milk in baking and won’t provide the same consistency. Since oat milk is considerably more similar to cow’s milk, using it in a 1:1 ratio will produce far better outcomes.

It’s more sustainable.

Oat milk manufacturing generates relatively little waste. The infrastructure is already in place since there are already vast acreages of oats, which make up a sizable share of the crops cultivated for animal feed.

Compared to other plant-based milk substitutes, they are easy to cultivate and require little upkeep because of their low input requirements.

It may contain gluten.

Oat and wheat fields frequently cross-contaminate with each other in trace levels due to the fact that some manufacturing facilities that process oats also handle wheat and that harvesting equipment is shared across different crops.

People with celiac disease should stay away from oat milk that isn’t gluten-free because many oat brands and oat milk brands may include gluten traces.

It’s higher in calories.

The calories in oat milk, at 120 kcal per glass, are very decent, proving that calories aren’t necessarily bad.

Does oat milk make you fat? No, it’s a completely fine choice for any healthy diet; but, if you prioritize eating a low-calorie diet, you may go for plant milk, which has fewer calories.

It contains healthy fats.

Healthy fats are abundant in almonds. Almond milk loses a significant amount of the nutrition in almonds, but it still has a few grams of heart-healthy monounsaturated fats, which support a number of bodily functions.

It’s lower in calories and carbs.

Almond milk is an excellent option for those controlling their weight. The calories in almond milk are half those in oat milk. Because the amount of carbohydrates in almond milk is also half that of oat milk, grain-based oat milk may not be the best beverage choice for low-carb dieters.

It’s a strain on the environment.

Almond farming places a significant burden on the environment. These California drought-stricken water guzzlers demand six times as much water to develop as an oat crop.

Almond milk is avoided by some vegans because honey bees are grown and released on almond crops for artificial pollination throughout the growing phase.

It contains almost no protein.

A double-edged sword, almond milk has less calories than other dairy products but is also lower in protein, fiber, and other minerals because it is largely water.

Although almond milk nutrition won’t provide you with a huge serving of any vitamin, it will help you consume fewer calories altogether.

Sweetened vs. unsweetened

The quality of either oat or almond milk depends on the kind you pick. Choose the options without added sugars to avoid bad sugars.