Is Oat Milk Better Than Regular Milk? Here's What Nutrition Experts Say

Thanks to its creamy texture and mild flavor, 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 Nutrition

The exact nutritional content of oat milk depends on how it's made. It also differs between homemade vs. store-bought versions, as the latter is usually fortified with additional nutrients.

Compared to cow's milk, oat milk contains more carbohydrates and less fat. It also has more fiber, though some of the fiber in oats is removed during the production process. Additionally, fortified oat milk supplies a significantly higher amount of iron, according to Kathleen Moore, RDN, LD, a registered dietitian nutritionist at The Ohio State University Wexner Medical Center. This is helpful if you don't eat animal products (the main sources of iron) and need to get iron from other foods. "Iron is essential for oxygen transport, energy production, growth and development, enzyme production, and immune support," explains Moore.

Fortified oat milk also has calcium, vitamin D, vitamin B12, and riboflavin to mimic the nutritional profile of dairy, says Allen. These nutrients support bone strength, energy metabolism, and red blood cell formation, but they aren't naturally found in oats, says Allen. Meanwhile, "homemade oat milk lacks fortification, so it's usually lower in calcium, vitamin D, and B12," she says.

Dairy Milk Nutrition

"Dairy milk is a nutritionally balanced drink," notes Allen. First, it contains all three macronutrients: carbs, protein, and fat. Cow's milk also naturally provides calcium, potassium, phosphorus, and B vitamins, which are essential for bone, muscle, and nerve health, explains Allen. Unlike oat milk, dairy milk naturally contains these nutrients (i.e., they are not added by manufacturers). The nutrients are also highly bioavailable, meaning your body absorbs them more easily, says Allen.

The high protein content of cow's milk is worth calling out. As Allen notes, one cup of dairy milk contains eight grams of protein, while one cup of oat milk contains about two grams. "Protein is a helpful building block for all tissues, organs, and enzymes in the body," says Moore.

Cow's milk can also vary in fat content (zero to eight grams), depending on the type you buy, says Moore. "Fat plays a variety of roles in health, including fat-soluble vitamin absorption, hormone production, satiety and flavor, protection of organs, [and] cell structure," says Moore. It's also a source of energy, she notes.

Worth noting, the fat in cow's milk is saturated. When consumed in excess, saturated fat is known to increase blood cholesterol, a major risk factor for heart disease. However, research has yet to find a clear link between dairy milk and heart disease. If you already have the condition, or if you're concerned about the risk, check with your healthcare provider to see if cow's milk is right for you.

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Which Is Healthier?

When comparing the two milks, dairy technically contains more natural nutrients and protein per cup, says Allen. Oat milk, in contrast, naturally contains fewer nutrients. However, oat milk is lactose-free, making it safer and better for those who are lactose intolerant.

How to Choose

"Think of choosing milk like picking the right outfit; it depends on your needs," says Allen. Reach for oat milk if you're lactose intolerant or vegan, or if you simply like the taste and texture. When possible, purchase fortified oat milk for a similar nutritional profile to cow's milk, says Moore. It's also worth checking the labels, especially if you'd like to avoid or limit certain additives or sweeteners.

"If you want natural protein and bone-building nutrients, dairy milk wins," says Allen. In addition to high-quality protein, it's rich in calcium and vitamin D, all of which are naturally found in the milk.