Are Oat and Almond Milk Better for You Than Cow’s Milk? What 2 Dietitians Had To Say

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It seems like there’s a plant-based milk made out of seemingly everything these days, from almond, to macadamia, to even peas. These dairy-free alternatives have become more popular in recent years with the rise of veganism and vegetarianism, and as an option for those who are lactose-intolerant. Some people just prefer the taste. Of course, there’s still good ol’ cow’s milk.

With the rise and increase in options, we’ve been curious to know which one is actually best for you. So we decided to pin three of the most popular milks against each other — oat, almond, and cow — and asked some experts to get their takes.

First, let’s break down exactly what each milk is, how it’s made, and its general nutrition information.

In the simplest terms, oat milk is made by soaking oats in water, blending them together, and filtering the liquid through a fine sieve or cloth. You can make oat milk yourself (our recipe has an optional dash of maple syrup for some extra sweetness!), but most people buy it. Many commercial grocery store brands add sugar, salt, stabilizers, nutrients (such as vitamins D, B12, or B2), or thickeners as well to boost flavor and texture. Manufacturers may also add oil, especially for barista blends, to boost mouthfeel and frothiness. On average, a cup of oat milk has the following:

Similarly to oat milk, almond milk is made by soaking almonds in water, blending it, and straining the liquid. From there, sugar, salt, nutrients (such as vitamins A, D, and E), and stabilizers may be added to improve flavor and texture. It should be noted that almonds are a very water-intensive crop to grow and can significantly strain resources in drought-stricken areas like California (where 80% of the world’s almonds are grown), so it’s not the most environmentally friendly option. On average, a cup of almond milk has the following:

Cow’s milk comes from, you guessed it, dairy cows. Once the cows are milked, the raw milk is often pasteurized to kill any harmful bacteria and increase shelf life. You can purchase cow’s milk in a few different varieties: whole, 2%, 1%, skim, lactose-free, or by protein-type like A2. On average, a cup of whole milk has the following:

So which one is best for overall long-term health? There are many different factors to be considered, and the bottom line is that it depends. Here’s what the experts had to say.

Isabel Garza, RD, and founder of Woman Wise Nutrition, said, “Cow’s milk remains the most nutrient-dense option, providing complete, highly bioavailable protein along with naturally occurring calcium, vitamin B12, and fat-soluble vitamins that support bone health, muscle function, and satiety.” For those who are lactose-intolerant, she noted that A2 milk and lactose-free milk are good alternatives, “as it retains the same nutritional profile as regular milk while reducing gastrointestinal symptoms.”

While oat milk has gained popularity in recent years, Garza says it’s “not ideal for everyone from a metabolic perspective.” Due to the way the oats are broken down in processing, “oat milk tends to have a higher glycemic impact than other milk alternatives … [contributing to] more pronounced blood sugar spikes and consequential energy crashes,” especially when combined with high caffeine intake and sweetened coffee beverages Garza says. She also notes that “those with insulin resistance, prediabetes, or polycystic ovary syndrome (PCOS) may want to be especially mindful.”

Almond milk, on the other hand, might be good for those with dietary sensitivities, however Garza notes it “provides minimal intrinsic nutrition, including very little protein, and relies heavily on fortification to supply calcium and vitamin D … [and] can be irritating for some gastrointestinal conditions.” Garza’s takeaway? “From a nutritional standpoint, no single milk is appropriate for every individual, but cow’s milk provides the most comprehensive nutrient profile for those who tolerate it. Ultimately, the best milk choice is one that aligns with an individual’s digestion, metabolic health, and nutritional needs, rather than current food trends.”

Next I spoke to Rhyan Geiger, RDN, vegan dietitian and nutrition writer, who naturally had a different take. “When comparing oat milk to animal-based milk like dairy, oat milk shows a greater effect in preventing high-cholesterol cardiovascular disease likely due to beta glucan and healthy fats. The same study also found that oat milk drinkers had the lowest risk of kidney stones compared with almond milk and cow’s milk drinkers,” Geiger said.

She also noted that, “Fortified almond milk can be a great choice for those looking to up their calcium intake, [with] Unsweetened Almond Breeze [for example having] 450 milligrams of calcium, more than the same amount of calcium in 1% dairy milk.” Almond milk is also naturally lower in calories, but lacks protein.

However, for those on a plant-based diet, ultimately Geiger “usually recommends soy or pea milk as a staple because the protein (around 7-8 grams) and nutrients typically are a bit more in line with meeting the needs for everyday consumption.” She also notes that if you do choose a plant-based milk as a daily drinking option, it’s best to go for an unsweetened variety with less sugar. Geiger’s takeaway? “If your focus is to lower cholesterol or improve heart health, plant-based milks can be a strong option. However, the best choice depends on your health goals and the nutrients you need. If calcium is a priority, fortified almond milk can be a better choice. If lowering your cholesterol matters most, oat milk with beta glucan may be a better fit.”

Finally, I spoke to Amelia Winslow, MS, MPH, nutritionist and vice president of marketing at Pop & Bottle, who shared similar sentiments to both Garza and Geiger. “Cow’s milk is naturally high in protein and calcium, which isn’t true for almond or oat milk unless they’re fortified. The calories, fat, fiber, and sugar vary a lot between brands of all plant milks, including almond and oat, since each is a brand’s own recipe, rather than something produced by an animal,” Winslow said.

“Oat milk is usually higher in carbohydrates, but also offers beta-glucans (soluble fiber), known to help lower LDL cholesterol. Almond milk’s biggest selling point is that it’s low in calories compared to cow’s or other plant milks. When made simply, almond milk can also be a good source of unsaturated fat and Vitamin E,” she added. Winslow drinks all three but opts for cow’s milk the majority of the time for the “consistency, protein content, and creamy taste and mouthfeel.” She recommends that, “If budget allows, choose organic, since organic standards require cows graze on pasture at least 120 days per year, and also support safe and healthy conditions for animals and land.”

However, if you are going to choose plant-based milk, “look for brands with a short, simple ingredients list and choose an unsweetened variety,” Winslow says (like Organic Valley’s Original Oat Beverage made with just water, organic oats, and salt). Similarly, Winslow’s takeaway fell in line with the others — ultimately it’s up to your individual needs and nutrition goals. She concluded, “What type of milk you consume is not likely to have a huge impact on health on its own. If you’re eating a wide variety of vegetables, fruits, getting fiber and protein from whole-food sources, then purchase whatever milk or ‘mylk’ you like best, sit back, and take a moment to enjoy each sip.”