Starbucks Oat Milk vs. Almond Milk - starbmag (2023)

Plant-based milk options are great alternatives to dairy milk. I love adding them to lattes and Frappuccino blends. Oat milk and almond milk are my favorite choices for all my drinks, but which one is healthier? I have often come across this the health question between these two milk options, and I got inspired to write this post and dissect both of these options to come up with the healthiest. Both of them are healthy, but there is one that takes the lead with more health benefits. Keep reading to find out which milk options carry the day.

Table of Contents

(Video) Starbucks Drinks | ALMOND MILK VS COW MILK

What are the differences between Starbucks Oat milk vs. Almond milk?


Oat Milk

Almond Milk


Oats, water, vitamin A, B12, D, calcium, phosphorus

Almonds, Water, Vitamin D, A, calcium, and phosphorus

Taste profile

Creamy, and thick, with a smooth finish

Creamy and nutty


Throughout the Year

Throughout the year

Caffeine/ Nutritional Value

Caffeine zero, calories 60, fats 8g, and 23g carbs

Caffeine zero, Calories 70, fats 4g, carbs, and carbs 5g

Starbucks Oat milk vs. Almond Milk-How they compare

Starbucks Oat Milk vs. Almond Milk - starbmag (1)

What it’s made of (Ingredients)?

Starbucks uses the Oatly Barista Edition, which is oat milk specially designed for coffee and espresso. This type of milk was introduced in early 2021 as one of the plant-based milk options in the coffee chain. Oat milk is derived from oats and water that are milled to form a fine consistency. The process gets additional enzymes to break down the oat starch. In the end, the milk does not separate in the espresso and coffee drinks. It is further fortified with vitamin A, D, B2, and B12. What makes this option great is that it is gluten-free and is great for vegans. If you are lactose intolerant, this is your perfect choice.

Almond milk on the other hand, is also a great plant-based milk option at Starbucks. The milk is made from real almonds that are blended in water and then strained. The milk is then fortified with Vitamin A, D, Calcium, and phosphate. Starbucks almond milk has sugar to sweeten it.

The milk options are derived from plants, and are strained using water and their respective plants. In this category, we get a draw as both of them are plant-based.

Taste Profile

Starbucks oat milk is a little fattier than regular milk, which makes it close to dairy milk in terms of creaminess and texture. Your mouth will be treated to a smooth, frothy texture with natural oat sweetness. You might think you are taking a cup of cow milk, except that you will notice some lightness in this milk. You will love it even more in espresso as it blends perfectly without concealing the coffee taste. The milk does not separate in the coffee drinks as it blends as well as dairy milk. Of all the plant-based milk options, oat milk is the thickest, making it the closest to dairy milk in texture and creaminess.

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Starbucks almond milk has a nutty, creamy taste that refreshers your mouth with every sip. The milk is as great on its own as it is with coffee or tea. The nutty undertones with the milk’s natural sweetness are just right for any drink or on its own. When added to coffee or tea, it introduces a creamy texture with complete smoothness that you can barely tell it apart from dairy milk. If you are a vegan or lactose intolerant, you might love this drink for your lattes and other coffee and tea drinks.

The milk options both are creamy and thick, but the oat milk option is the thickest and closest to dairy milk, which is the standard for most drinks at Starbucks. For this reason, oat milk takes the lead.

Caffeine/ Nutritional Value

Oat milk has no caffeine. A 2% addition of this milk to a Grande drink contains 70 calories. A latte with oat milk contains 8g of fat, 7g of sugar, 4g of protein, and carbs are at 23 grams. These figures only reflect drinks with oat milk and no other additives.

Almond milk has no caffeine. It contains 60 calories in a tall cup, 4 grams of fat, 5 grams of carbohydrates, 110mg of sodium, 1g of fiber, and 3 grams of sugar. Starbucks almond milk is unsweetened, which explains the low sugar levels. These figures do not bring a frown to nutritionists’ faces as they are quite healthy. A breakfast meal should contain 300 calories, and the almond milk is obviously below that. This means one can have this milk with other items at any time without going overboard.

(Video) Trying Starbucks New Spring Drinks (brown sugar oat milk + chocolate almondmilk espresso)

From our figures above, both milk options are healthy and contain few calories. This explains the popularity of plant-based options. This gives us a draw for this category.

Availability/ Accessibility

Oat milk was made available at Starbucks in 2021 and became an instant hit in the US market. This milk is readily available in Starbucks stores at any time of the day. All you need to do is walk to a Starbucks and order a latte, or any coffee or tea drink. Ask for an oat milk drink from the counter or order online on the app. You can choose from many drinks such as lattes, Frappes, and refreshers.

Almond milk has been around at Starbucks for a while. The coffee chain introduced this plant-based option in 2016. The milk has been available at all Starbucks stores all year round. This option comes at an extra price like all its non-dairy options.

These two options are readily available and can be accessed at any time of the day in-store or online. This gives us another draw in this category.

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Starbucks oat milk vs. Almond milk: Comparison Overview

Starbucks Almond milk-Overview

Starbucks Oat Milk vs. Almond Milk - starbmag (2)

Almond milk is great gluten-free milk. This option does not contain any lactose, and it’s great for vegans and those with lactose allergies. The taste is splendid and has great thickness for lattes and other drinks. Almond has many health benefits. First, it is low in calories and fat and only contains natural sugars. The vitamin E in this milk protects the body from free radicals. Every sip will improve your eye health and keep your skin healthy with a glow. The vitamin D added to this milk option is great for healthy bones. It has also been associated with reduced heart disease risks. I liked the creaminess, although it was a little lighter than dairy milk in a latte. The low fat and carbs are great for weight loss. Your brain’s function will also improve with the antioxidants in almonds.

When I first sipped the almond milk latte at Starbucks, I was impressed by the smooth texture, and it was surprisingly thicker than I expected. I was carried away by the nutty undertones that blended well in many coffee drinks, bringing a rich, full taste.

What I liked

  • The creaminess in lattes.
  • The low-calorie content and fat.

What I didn’t like

  • It was not as thick as dairy milk in lattes.

Who it’s suited for

  • This milk option is best for vegans and lactose-intolerant people.

Starbucks oat milk-Overview

Starbucks Oat Milk vs. Almond Milk - starbmag (3)

Oat milk is the closest to dairy milk that I got among all plant-based options. I liked that the Starbucks oat milk was fattier than ordinary oat milk. The creaminess and thickness were similar to dairy milk in an impressive way. The health benefits of oat milk are countless. It is dairy-free, which makes it suitable for vegans and lactose-intolerant people.

The milk is higher in fiber and cholesterol free which is great for the heart. Oat milk has been known to regulate blood sugar, and the vitamin D in it helps in bone strengthening. I liked the way this milk option blended fully with all the drinks it was added to. It could be steamed and frothed to form a latte. This can be attributed to the vigorous trials it went through at Starbuck before it was released.

(Video) NEW Starbucks Iced Shaken Espresso *Brown Sugar Oatmilk & Chocolate Almond milk*

What I liked

  • Its closeness to dairy milk.
  • The way it blended with every drink.

What I didn’t like

  • It did not taste like dairy milk.

Who it’s best suited for

  • This milk works best for vegans and people who do not want dairy milk for any reason.

Final Verdict: So, which is better? Starbucks oat milk or almond milk?

Both of these products are healthy and make great drinks, but oat milk is better. There is a gap that almond milk leaves that makes you yearn for the dairy texture and thickness. Oat milk, however, fills this void perfectly with its thickness and creaminess. A latte needs this thickness to make it tastier.


Which is better for you almond milk or oat milk?

Oat milk is better because it is thicker and creamer than almond milk which makes it close to dairy milk.

Is Starbucks almond milk more environmentally sustainable than oat milk?

No, it’s not. According to research, oat milk has the lowest carbon footprint compared to almond milk and other plant-based options.


Is it better to drink oat milk or almond milk? ›

Oat milk and almond milk are similar in terms of nutrition and contain roughly the same amount of calories in each serving. However, there are a few minor differences between the two beverages. For instance, almond milk is slightly higher in fat and calcium, whereas oat milk contains more carbohydrates and iron.

Which milk is healthiest at Starbucks? ›

Your number one Starbucks healthier milk choice is almond milk. It has the least amount of calories of any plant-based or dairy milk at Starbucks, at 7.5 per ounce. If you prefer drinking dairy milk and want to save calories, choose nonfat, at 12 calories per ounce.

Is oat milk more fattening than almond milk? ›

Both almond milk and oat milk can be nutritious additions to your diet, even if you're trying to lose weight. But it's worth noting that oat milk has roughly double the number of calories as almond milk because it has more carbs and fat.

Which is less fattening oat milk or almond milk? ›

Calories. Almond milk tends to be lower in calories than oat milk and may be a good option if you're looking to manage your weight.

Why oat milk is better than almond milk? ›

It's higher in calcium, potassium, and phosphorus than almond milk. Oat milk is naturally sweeter requiring less additional calories to boost flavor. Protein and fiber content can help some people feel full longer.

Is there a downside to oat milk? ›

Oat milk may cause side effects like gas and bloat. Additionally, it may also interact with medications used for diabetes and may cause the blood sugar levels to go too low.

Is Starbucks oat milk healthier than almond milk? ›

Oat milk has the added benefit of being both nut-free and dairy-free, which is a plus for those who may have nut allergies. And oat milk has a higher fat and protein content than almond milk, which helps with satiety."

Is the almond milk at Starbucks healthy? ›

Make it Dairy-free

When it comes to calories, carbs, and sugar, almond milk is the healthiest milk alternative on the Starbucks menu. Try subbing your traditional latte for an almond milk latte!

Is Starbucks almond milk healthy? ›

Almond milk is the healthiest milk to get from Starbucks. On a greater scale, the takeaway is to stick to the nut milks because all of them have significantly less sugar than the dairy milks.

Which milk is best for weight loss? ›

Those trying to lose weight should switch to reduced-fat or skim milk. People who are lactose intolerant should choose lactose-free milk. Those with a cow's milk protein allergy or following a vegan or plant-based diet should choose soy milk, as it contains most of the nutrients of cow's milk.

Is oat milk inflammatory? ›

Oat milk is a popular plant milk that is easy to make by blending oats and water together. While it is probably not the worst alternative you can drink, it's certainly not the best option. Oats are high in carbs and may raise your blood sugar levels and lead to inflammation.

Can oat milk cause bloating? ›

Oat milk could make you feel bloated since it has soluble fibre in the form of beta-glucan. Gas and bloating are potential side effects of this soluble fibre.

Which is the healthiest milk alternative? ›

The 7 Healthiest Milk Options
  1. Hemp milk. Hemp milk is made from ground, soaked hemp seeds, which do not contain the psychoactive component of the Cannabis sativa plant. ...
  2. Oat milk. ...
  3. Almond milk. ...
  4. Coconut milk. ...
  5. Cow's milk. ...
  6. A2 milk. ...
  7. Soy milk.
12 Nov 2019

Which is the healthiest milk to drink? ›

Low- or non-fat dairy — Skim or 1% milk contains all the protein, vitamins and minerals that whole milk contains, but it has much less saturated fat. This type of milk is typically more heart-healthy than full-fat milk.

Can you lose weight on oat milk? ›

Because it's low in calories (130 per cup), fat, and sugar but high in protein and has fiber, oat milk is a great milk substitute if you're trying to shed a few pounds. It's an ideal solution for anyone out there who is lactose intolerant, has nut allergies or is concerned about hormone use in dairy milk.

Does oat milk spike blood sugar? ›

Even when unsweetened, oat milk contains natural sugars that may not be ideal for anyone looking to prevent blood sugar spikes. It's important to note that not everyone will have the same reaction to certain foods and ingredients.

Is there sugar in Starbucks oat milk? ›

A grande-sized oat milk latte at Starbucks has 2g of fiber and 1g of protein, which is something to note, but not worth celebrating, Horton says. There's about 270 calories in the drink at this size, which isn't alarming, but the 28g of sugar and 42g of carbohydrates overall may be more of a strain on your daily diet.

Is almond milk inflammatory? ›

It Doesn't Cause Inflammation

Assuming you don't have an issue with nuts, almond milk does not cause this same inflammation. It is fairly soothing to the intestines, and in most cases, does not cause the consumer any negative digestive side effects.

What happens to your body when you drink oat milk? ›

Oat milk is high in beta glucan, a type of soluble fiber with heart health benefits. Beta glucan forms a gel-like substance within your gut that can bind to cholesterol and reduce its absorption.

What happens if you drink oat milk everyday? ›

Regular consumption of oat milk daily can help with increased fiber intake, protein intake, and a type of soluble fiber called beta-glucan. Beta-glucan is a compound responsible for keeping cholesterol levels in order. If you consume two glasses of oat milk a day, you can reduce your cholesterol levels by up to 5%.

What does oat milk do to your stomach? ›

Can oat milk upset your stomach? Yes, oat milk causes upset stomach resulting from sugar and fiber not breaking down easily in your stomach. As it is carried through the large intestine, symptoms of intestinal gas, bloating, flatulence, burping, and stomach pain can occur.

Does Starbucks oat milk or almond milk have more calories? ›

That said, almond milk is still significantly lower in calories than oat milk, which is a plus if you want to limit how much of your daily calorie intake comes from beverages.

Why has Starbucks stopped oat milk? ›

Starbucks confirmed Thursday it's seeing shortages in some products — such as popular oat milk from supplier Oatly —as consumers flood the coffee chain's stores as they exit pandemic-related quarantine. "I can confirm that we are experiencing temporary supply shortages of some of our products.

What milk at Starbucks has the least calories? ›

These are all the milk options at Starbucks in order from lowest calorie to highest:
  • Almond Milk - 30 Calories.
  • Nonfat Milk - 40 Calories.
  • Coconut Milk - 40 Calories.
  • Soy Milk - 65 Calories.
  • 2% Milk - 65 Calories.
  • Oatmilk - 70 Calories.
  • Whole Milk - 75 Calories.
25 Oct 2022

Are there any negatives to almond milk? ›

Almonds and almond milk products are sources of tyrosine which may aggravate a migraine headache. Also, it is not healthy and safe for patients with thyroid conditions. Apart from this, Almond milk brands that are produced commercially might have soy as fillers that can also affect thyroid hormone levels.

What milk has the least carbs Starbucks? ›

Use heavy cream or almond milk

These are the lowest carb milk options available at Starbucks. Both of these options have around 5 grams of carbs per cup. But, that's A LOT LOWER than all of the other options on Starbucks' menu.

What oat milk does Starbuck use? ›

Starbucks is using Oatly oat milk, a creamy, plant-based, and nondairy milk alternative that pairs perfectly in your favorite Starbucks beverage.

Does the almond milk at Starbucks have sugar? ›

Pro Tip! Try it with Almondmilk for only 50 calories and 3 grams of sugar.

Is almond milk at Starbucks sweetened? ›

Starbucks Almondmilk has light almond notes without any added flavoring. An 8-ounce serving has just 3 grams of sugar, compared with 12-13 grams of naturally occurring sugar in 2 percent dairy milk.

Does Starbucks almond milk latte have sugar? ›

It's got the lowest sugar count of any of Starbucks's non-dairy milk options. One cup of Starbucks' almondmilk contains: 60 calories, 4 grams fat, 110 mg sodium, 5 grams carbohydrate, 1 gram fiber, 3 grams sugar, and 2 grams of protein.

What milk is best for belly fat? ›

Whole, Low Fat and 2% Milk

You should drink skim or 1% milk to avoid belly fat and maintain your healthy weight. Low fat milk or 2% milk both have a significant amount of calories and fat. Whole milk has about 9g of fat.

Is oat milk good for gut health? ›

Oat milk is also good for the gut – as eating foods that contain beta-glucan has also been linked to gut health. A study carried out in 2017 showed that oat milk's beta-glucan content does have a positive impact on overall gut health. The study concluded that it improved gut metabolism in 26 healthy people.

Is almond milk good for losing weight? ›

Almond milk is 50% lower in calories than cow's milk, making it a good for people trying to lose weight.

Is oat milk a carcinogen? ›

While oats by nature are GF, they're often processed in plants that also process wheat, rye, and barley. And looking for organic or certified non-GMO oat milks are also a good idea, since oats are often contaminated with glyphosate, a pesticide and possible carcinogen.

Does almond milk spike blood sugar? ›

It also has a low glycemic index, a value assigned to foods based on how quickly or slowly they cause blood sugar to rise. Since almond milk won't cause your blood sugar to spike, it helps keep energy levels stable and can even lower your risk for diabetes.

Is oat milk easier on the stomach? ›

Is oat milk good for your stomach? If you're lactose intolerant, drinking oat milk as a plant-based alternative to cow's milk can definitely help reduce your symptoms of gas, bloating, diarrhea, nausea, constipation and anything/everything therein.

Does almond milk bloat your stomach? ›

Many almond milk brands these days use carrageenan, a thickening agent that has been found to cause all sorts of gastrointestinal issues (as serious as stomach ulcers) and can cause bloating for many people.

Can you gain weight from almond milk? ›

Higher in calories.

Sweetened almond milk has more sugar and calories than the unsweetened type. Drinking too much sweetened almond milk (or any sweetened drink) could lead to weight gain.

What is the unhealthiest milk? ›

Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.

What is healthier than oat milk? ›

Almond milk is lower in calories than oat milk.

For those who are actively seeking to manage their weight, Harris-Pincus says almond milk may be a better alternative milk choice because it's much lower in calories than oat milk.

Which milk alternative is lowest in sugar? ›

Among its pros, unsweetened almond milk is lower in carbs and sugar than a lot of other options and is a good source of polyunsaturated fats and vitamins A and E. Unsweetened varieties have no sugar and just 2.5 grams of fat.

What milk should you drink everyday? ›

The American Heart Association and other nutrition experts recommend consuming nonfat milk rather than full-fat dairy. Low-fat milk. While whole milk contains 3.25% fat, low-fat milk contains 1% fat. One 8-ounce serving of low-fat milk provides 100 calories and 2.5 grams of fat.

Which milk causes less gas? ›


Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.

Does oat reduce belly fat? ›

Bottom Line. All available evidence suggests that oats are a healthy food; however, whether or not it helps you lose belly fat is up to you. Simply adding oats to your diet won't do the job — you must still have a daily caloric deficit to lose fat, so try replacing a high-calorie doughnut with oatmeal instead.

Is oat milk the most fattening milk? ›

Unflavored oat milk has the highest amount of calories and carbohydrates of plant-based milk varieties. Although the sugar is natural, oat milk is very high in carbohydrates. Along with soy milk, oat milk provides more riboflavin, or vitamin B-2 , than cow's milk.

Does oat milk have estrogen? ›

And going even further than that, there are phytoestrogens, estrogen-like compounds that are present in plants. Phytoestrogens are present at very high levels in soy, although they're in many plants that we eat. That includes oats, which is why there are often concerns about oat milk or soy milk.

Which nut milk is the healthiest? ›

For overall nutrition profile, however, almond milk and cashew milk top our list. In an extremely low-calorie package, one cup of each contains approximately 25 to 50 percent of your day's calcium and 25 percent of your daily vitamin D.

Which milk is best for belly fat? ›

Whole, Low Fat and 2% Milk

You should drink skim or 1% milk to avoid belly fat and maintain your healthy weight. Low fat milk or 2% milk both have a significant amount of calories and fat. Whole milk has about 9g of fat.

What is the most unhealthiest milk? ›

Among the unhealthiest: Banana milk. Super high in sugar, carbs and calories, without very much fiber and protein. Outstanding flavor: Oat milk. Creamy texture, combined with a sweet, rich but mild taste give it the perfect flavor profile.

Which milk has the least amount of sugar? ›

Plain milk has no added sugar and are therefore lower in total sugar compared with flavoured milks. It's important to remember that when you read the label of a plain milk carton and see “sugars” that this is referring to the naturally occurring lactose sugar in milk.

Which milk does not make you fat? ›

Skim milk, (also known as fat-free or non-fat milk) contains no fat at all. This processing lowers calories and slightly alters the milk's taste.

What milk does not cause bloating? ›


Having lactase added to the milk allows those who are lactose-intolerant to enjoy cow's milk without the digestive side effects of abdominal cramps, bloating, and flatulence. This milk is available in many formats, including flavoured varieties. Use as you would regular milk.


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