Smoothies make for a delicious and nutritious breakfast or snack. They provide a tasty way to pack in servings of fruits, vegetables, protein, fiber and other beneficial nutrients. Most smoothie recipes call for some type of liquid base, often using milk or a milk alternative like almond milk. But can you swap out almond milk for oat milk when making your smoothies? Let’s take a closer look.
Oat Milk vs Almond Milk Nutrition
When comparing oat milk and almond milk, there are some notable nutritional differences to consider:
Calories and Macronutrients
Oat milk tends to be higher in calories and carbohydrates, while almond milk is lower in calories and higher in fat:
| Nutrition Facts | 1 cup Oat Milk | 1 cup Almond Milk |
|---|---|---|
| Calories | 120 | 30 |
| Fat | 2.5g | 2.5g |
| Carbs | 16g | 1g |
| Protein | 3g | 1g |
The higher carbohydrate content of oat milk is due to its base being oats, which are higher in carbohydrates than almonds. The higher fat content in almond milk comes from the almonds.
Vitamins and Minerals
When it comes to vitamins and minerals, oat milk provides more riboflavin, vitamin A and calcium, while almond milk provides more vitamin E:
| Vitamins & Minerals | 1 cup Oat Milk | 1 cup Almond Milk |
|---|---|---|
| Riboflavin | 0.1mg (12% DV) | 0mg |
| Vitamin A | 187IU (4% DV) | 50IU (1% DV) |
| Vitamin E | 0.02mg (1% DV) | 4.9mg (25% DV) |
| Calcium | 350mg (30% DV) | 300mg (25% DV) |
The vitamin and mineral content of each milk depends on the nutritional make-up of their base ingredients. Oats contain more riboflavin, vitamin A and calcium than almonds, while almonds contain more vitamin E.
Protein
Although oat milk contains more protein per cup, almond milk contains higher quality protein:
- Oat milk: 3g protein per cup
- Almond milk: 1g protein per cup
However, almond milk protein has a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 1.0, compared to 0.57 for oat milk. This means the protein in almond milk is more readily digested and absorbed.
So while oat milk contains a higher quantity of protein, the quality of almond milk protein is better.
Taste and Texture
In addition to nutritional differences, oat milk and almond milk also vary in terms of taste, texture and how they interact in smoothies:
Taste
- Oat milk – inherently sweet, grainy, oaty flavor
- Almond milk – nutty, lightly sweet flavor
Oat milk has more natural sweetness and often tastes sweeter than almond milk without any added sugars. Its flavor profile mirrors that of oats.
Almond milk is nutty, creamy and mildly sweet. Its flavor mimics almonds.
Texture
- Oat milk – creamy, thick, viscous
- Almond milk – thin, watery, low viscosity
Due to the starch content of oats, oat milk has a thicker, more viscous mouthfeel. Almond milk tends to be thin with a watery consistency.
Smoothie Texture
When making smoothies, oat milk results in a thicker, more milkshake-like texture. Almond milk makes a thinner, lighter smoothie. Some key differences:
- Oat milk – creates smoother, creamier, fuller texture
- Almond milk – makes a lighter, thinner smoothie texture
Many people prefer the richness and body that oat milk provides in smoothies compared to almond milk.
Cost Comparison
There is a moderate price difference between oat milk versus almond milk:
| Milk Type | Average Price |
|---|---|
| Oat milk | $2.50 – $3 per half gallon |
| Almond milk | $2 – $2.50 per half gallon |
Oat milk tends to cost about 50 cents to $1 more per half gallon. This works out to around 10-20 cents per cup.
The pricing can vary depending on brand, whether organic, flavored versus original, etc. But in general, almond milk has a slight edge cost-wise.
Environmental Impact
There are some important environmental considerations around oat milk versus almond milk:
Water Usage
It takes much more water to produce almond milk compared to oat milk:
- Almond milk: 371 liters of water per liter of milk
- Oat milk: 48 liters of water per liter of milk
The large water usage for almond milk is due to the intensive water needs of growing almonds, especially in drought-prone California.
Land Usage
Similarly, almond milk requires significantly more land to produce compared to oat milk:
- Almond milk: 2.14 m2 per liter
- Oat milk: 0.3 m2 per liter
The smaller land requirements for oat milk can be attributed to the lower resource demands of growing oats versus almonds.
Based on these metrics, oat milk is considered much more environmentally sustainable than almond milk.
Allergies and Dietary Restrictions
Those with allergies or dietary restrictions may need to steer clear of one milk or the other:
Nut Allergies
People with tree nut allergies must avoid almond milk due to potential allergic reactions.
Gluten-Free Diet
Those following a gluten-free diet will need to opt for almond milk instead of oat milk, as oats contain gluten.
Low-Carb or Keto Diet
Due to its lower carbohydrate content, almond milk may be preferable over oat milk for low-carb diets like the keto diet.
Low-FODMAP
Almond milk is low FODMAP, meaning it is less likely to cause digestive issues for those with irritable bowel syndrome (IBS). Oat milk is higher in FODMAPs.
So depending on specific dietary needs and restrictions, one milk may be a better choice over the other.
Smoothie Tips for Oat Milk
If you do decide to use oat milk in your smoothies instead of almond milk, here are some useful tips:
Adjust Liquid Ratio
Since oat milk has a thicker consistency, you may need less liquid than a recipe calls for if it was formulated for almond milk. Try reducing the oat milk by 2-4 tablespoons and adding water if needed.
Use Frozen Fruit
Blend in frozen fruit instead of ice to thicken up smoothies made with oat milk. The frozen fruit adds thickness so you don’t need as much oat milk.
Chill Well
Make sure to chill oat milk overnight, as the consistency tends to thicken up when cold from the fridge. This helps create a nice, thick smoothie texture.
Add Nut Butter
For extra creaminess, blend in a spoonful of nut butter like almond or peanut butter when using oat milk in smoothies.
Use Ripe Bananas
Ripe, spotted bananas naturally lend creaminess and sweetness to smoothies. They pair perfectly with the thick texture of oat milk.
The Bottom Line
Oat milk and almond milk each have their own sets of pros and cons for use in smoothies. While almond milk is lower in calories and carbs, oat milk provides more protein, vitamins and minerals. Oat milk also has a creamier texture that makes smoothies thicker and richer.
Ultimately, the choice comes down to your specific nutritional needs and personal taste preferences. Oat milk can be seamlessly swapped in for almond milk in just about any smoothie recipe, so feel free to experiment to see which you prefer!