Oat Milk Vs Dairy Milk

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Recently, there has been an increase in the number of individuals who are shifting their preference to a vegan diet and selecting foods that are produced in a sustainable manner for various ethical reasons and also for the popularity of veganism. This change in consumer behaviour has led to a huge change from dairy to plant-based milk. Also, more individuals are discovering allergies and their intolerance towards lactose content, or they might be choosing to reduce their consumption of dairy products for ethical reasons.

There are so many alternatives to dairy milk available beyond just oats and almond milk. Options include coconut, pea, potato, soy, rice, and so much more. However, we are focusing on oat milk versus dairy milk to find which one is the best choice for your workplace.

Oat milk vs dairy milk: What’s the difference

In terms of fat content oat milk is different from dairy milk. Dairy milk naturally contains saturated fat, which has been associated to an increased risk of heart disease. Also, oat milk is lower in fat and does not contain any saturated fat. 

This makes oat milk a popular choice for those who are looking to minimise their intake of saturated fat and maintain a heart-healthy diet.

Another major difference between oat milk and dairy milk is their lactose content. Lactose is present in dairy milk, a type of sugar that could cause certain digestive issues for individuals who are lactose intolerant. Oat milk is lactose-free, making it a suitable substitute for individuals with lactose intolerance.

Oat milk acts as a great option for individuals following a plant-based diet. As It is made from oats, which are a plant-based ingredient, it does not contain any animal products. This makes oat milk a suitable alternative to dairy milk for individuals choosing to avoid animal products for ethical or dietary reasons.

In terms of taste, oat milk is similar to dairy milk in that it has a slightly sweet and creamy flavour. It is used in various ways, such as baking, smoothies etc. Some find that when compared to dairy milk, oat milk has a thicker consistency, which makes a great preference for individuals who relish the creamier texture.

It is essential to keep in mind that each individual’s nutrient requirements might vary. And it is always suggested that we should visit a professional dietitian or doctor before opting to make a change in our diet.

When picking up a carton of actual dairy milk, you would have known what exactly you were getting—vitamin A, Vitamin D, and just milk. In terms of nutrients and ingredients, oat milk varies a lot. 

Unlike dairy milk, the fortification of non-dairy milk alternatives is not entirely regulated by the government, so some may be more fortified than others. Certain oat milk contains various ingredients such as stabilisers and emulsifiers like locust bean gum, gellan gum, and sunflower lecithin. To make an informed decision, it is essential to read the labels of various brands to make a healthy purchase.

Dairy milk and oat milk differ in terms of carbohydrate content. Some of the original varieties of oat milk can have up to 24 g of carbohydrates per serving, while dairy milk only has 12 grams. Certain varieties of oat milk can have added sugar.

It is recommended to limit the intake of added sugar in your diet, and the good news for dairy milk lovers is that it doesn’t contain any added sugar at all. The sugar present in milk is lactose, which is a naturally occurring substance.

Nutritional profile of oat milk and dairy milk

Oat milk is known to be enriched with nutrients such as calcium and vitamin D and calcium to mimic the nutritional profile of cow’s milk. However, oat milk mostly contains fewer protein , calories , and saturated fat when compared to regular milk.

Also , a cup of milk can contain 10-12 grams of sugar, whereas unsweetened oat milk excludes added sugar. It is important to keep in mind that oat milk contains higher carbohydrate content than other plant-based milk.

Per cup (237 ml/8 oz.)CaloriesTotal fat (sat. fat)Total carbsTotal sugars (incl. added)ProteinCalciumVit D
Oat milk450.5 g (0 g)8 g0 g1 g25% DV20% DV
Whole milk1608 g (4.5 g)11 g10 g (0 g)8 g25% DV10% DV
2% milk1305 g (3 g)12 g12 g (0 g)8 g25% DV10% DV
1% milk1102.5 g (1.4 g)13 g12 g (0g)8 g25% DV10% DV
Skim milk (nonfat milk)900 g13 g12 g (0 g)8 g30% DV25% DV

Pros and cons of oat milk and dairy milk

Pros of dairy milk 

1. Dairy milk provides the best protein and all the necessary amino acids.

2. It is packed with easily absorbable calcium, which is essential for your body.

3. It is an amazing way of getting a daily dose of vitamins A, D and other essential nutrients.

4. Dairy milk is affordable when compared with other plant-based milk.

5. If you’re lactose intolerant, there are other lactose-free options to look out for.

Cons of dairy milk 

1. It is allergic to lactose intolerant individuals.

2. It is high in calories and fat.

Pros of oat milk 

1. If you’re allergic to soy or nuts or if you can’t handle lactose, this is a great choice.

2. It’s got extra protein and fibre when compared with almond or rice milk. 

Cons of oat milk

1. It’s costlier compared to dairy milk.

2. Certain brands contain traces of oils, which might not be entirely healthy.

How to store oat milk and dairy milk

Oat milk comes in cartons that are shelf-stable until opened, thanks to aseptic packaging. It lasts longer than regular dairy milk, with unopened oat milk lasting 1 to 4 months in a cool, dry spot. Once opened, keep it in the fridge and finish it within 7 to 10 days.

In contrast, regular dairy milk has a shorter shelf life. Unopened dairy milk usually lasts 1 to 2 weeks in the fridge, depending on factors like temperature and packaging. Once opened, consume it within 5 to 7 days.

Remember, these are general guidelines. Always check the packaging for specific recommendations, and trust your judgment on freshness and quality!

Methods to include oat milk in your diet

  • Oat milk is just as creamy and thick as heavy cream, making it a perfect substitute. 
  • Moreover, you can easily swap cow’s milk with oat milk in any baked recipe using the same quantity. 
  • Oat milk in mashed potato recipes 
  • Oat milk in mac and cheese recipes
  • Oat milk hot cocoa
  • Enjoy the same level of comfort without those extra calories!

Methods to include dairy milk in your diet 

  • Cardamom doesn’t just improve the flavour but also adds a delightful aroma to the milk.
  •  Dairy milk can be used with soaked oats as a healthy breakfast.
  •  One of the tasty ways to consume milk is in the form of Thandai
  •  Adding fruits such as mango and strawberry enhances the bland flavour of milk

Understanding your choices: Oat milk vs dairy milk

Dairy milk is a classic farm-to-table food that is natural, minimally processed, and also packed with essential B vitamins for high-quality protein, energy for building lean muscle, vitamin A for a stronger immune system and calcium and vitamin D for bone-building nutrients. Non-dairy milk simply can’t provide us with this natural nutrition.

So many research has shown the that dairy milk offres a wide range of health benefits.It has been associated with alleviated risk of type 2 diabetes and other cardiovascular diseases.On the other hand , the non-dairy alternatives hasn’t been thoroughly examined for their health benefits.

So next time, when deciding on your latte order or shopping for groceries, keep in mind the nutritional profile of both dairy milk and other plant-based milk. Understanding the options and differences between them will allow you to choose suitable milk for you and your family.


1. Which milk aids in weight loss when compared to oat milk and dairy milk?

Oat milk is a better choice in terms of weight loss. It has very few calories and less saturated fat than dairy milk; plus, it is packed with more fibre per serving since it’s made from oats.

2. Is oat milk better for you than dairy milk?

When oat milk is compared with dairy milk, it has more carbohydrates and only 4.2% of added sugar. Also comparatively it has less fat.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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