Oat milk has become a popular dairy-free alternative to regular milk. But is oat milk better for you, as so many people seem to believe? Though it is plant-based and lactose-free, the answer is more nuanced than it may seem. To learn more, we asked registered dieticians to compare the nutritional content of oat milk vs. regular milk. Plus, they explain which milk is healthier and how to choose between the two.
Oat Milk
- Plant-based and lactose-free — ideal for vegans and people with lactose intolerance.
- Higher in carbs and lower in fat and protein than cow’s milk.
- Usually fortified with nutrients like calcium, vitamin D, vitamin B12, and iron (especially in store-bought versions).
- Homemade oat milk lacks these added nutrients, so it’s lower in vitamins and minerals.
- Rich in fiber (some lost during processing) and often contains added sugar or oils in packaged versions.
- Good choice if you’re avoiding animal products or want a lighter, dairy-free alternative.
Cow’s Milk
- Naturally balanced — contains carbs, protein, and fat.
- High in protein (8 g per cup vs. 2 g in oat milk).
- Naturally rich in calcium, potassium, phosphorus, and B vitamins — all highly bioavailable (easy for the body to absorb).
- Fat content varies — from skim (0%) to whole milk (8 g fat per cup).
- Fat is mostly saturated, which may affect cholesterol levels if consumed in excess.
- Great for muscle, bone, and nerve health.
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Nutritional Comparison (per cup, approximate)
| Nutrient | Cow’s Milk | Oat Milk (Fortified) |
|---|---|---|
| Protein | 8 g | 2 g |
| Fat | 0–8 g | 2–5 g |
| Carbohydrates | 12 g | 16–20 g |
| Calcium | Natural (300 mg) | Added (up to 350 mg) |
| Vitamin D | Natural | Added |
| Iron | Low | Higher (fortified) |
| Fiber | None | Some |
| Lactose | Present | None |
How to Choose
- Choose oat milk if: you’re vegan, lactose intolerant, or prefer the taste.
- Choose dairy milk if: you want more natural protein, calcium, and vitamins for bone and muscle health.
- Always check labels — some oat milks have added sugar or oils. Opt for unsweetened, fortified versions when possible.
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Disclaimer
I do my best to share reliable and well-researched market insights but but occasional errors or omissions may slip through. Please view all content as informational, not financial advice.
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