Oat Milk vs Soy Milk: A Head-to-Head Comparison

Oat Milk vs Soy Milk

Hi Readers, Today we will talk about health benefits of Oat Milk vs Soy Milk. If you’re trying to eat more plant-based foods, you’ve probably tried some plant-based milks, such as soy and oat milk. They’ve gained popularity over the last decade. In fact, the plant-based milk market was worth approximately $14 billion in 2019, and it is expected to grow even more profitable by 2029.

Oat and soy milk are two of the most popular plant-based milk alternatives. Many people incorporate them into their daily coffee, tea, cereal, and smoothies. Are these plant-based milks nutritious? Is one better than another? This article compares oat and soy milk to help you decide which is a better option to keep in your kitchen.

What Are Oat and Soy Milk?

As demand for plant-based milk alternatives grows, oat milk and soy milk have become popular among consumers. But what exactly are these dairy-free alternatives, and how are they made?

Oat milk and soy milk are both nutritious and delicious options for people who are lactose intolerant, have dairy allergies, or live a vegan lifestyle. Let us take a closer look at the manufacturing processes of these two plant-based milks.

Oat Milk vs Soy Milk Nutrition

We’re comparing the nutritional content of oat and soy milk based on how much of each nutrient is present in one cup of each drink. Soy milk is slightly healthier than other non-dairy milks in terms of fat, sugar, and carb content. However, there are additional factors to consider when assessing the nutritional value of both of these plant-based beverages.

Soy milkOat milk
Fat5 grams1.49 grams
Protein9 grams4 grams
Carbs5 grams14 grams
Fiber1 grams1.92 grams
Iron8% of the Daily Value (DV)6% of the DV
Potassium8% of the DV2% of the DV
Calcium2% of the DV2% of the DV

Which is more environmentally friendly, oat milk or soy milk?

Oat Milk vs Soy Milk

Oat milk is widely regarded as greener than soy milk, and is in fact the greenest nondairy milk available. While soybean crops require roughly the same amount of water and land as oat crops, they are frequently grown in vulnerable areas, requiring the clearing of vital wildlife habitat. Furthermore, they require significantly more water along the supply chain and must be distributed from three major producing countries, whereas oats grow almost everywhere, all over the world.

Organic oat milk made from locally (or at least domestically grown) oats is more environmentally friendly than soy milk. An even better option is to get raw oats from a local zero-waste supplier and make your own oat milk at home.

The Health Impacts of Oat Milk

Oat milk is naturally free of lactose, nuts, and soy, making it a good option for people with allergies or dietary restrictions. Oat milk contains high levels of B vitamins such as riboflavin (B2) and vitamin B12, all of which help to reduce stress, fight oxidative damage, and promote healthy hair, nails, and skin. Store-bought oat milk is also nutritious because it is often fortified with calcium and vitamin D, both of which are good for your bones.

 Oat milk also has cardiovascular benefits due to its high beta glucan content, which is a type of soluble fibre. According to studies, this type of fibre helps to lower cholesterol. You can also make your own homemade oat milk by purchasing raw oats from a local zero-waste supplier.

The Health Impacts of Soy Milk

Soy milk also has many health benefits. Soy milk contains forms of vitamin B that are important for helping your body maintain nerve cells and DNA, as well as preventing anaemia and tiredness. Soy milk is also high in protein, making it an excellent source of bone-friendly nutrients. Soy milk also contains omega-3 fatty acids, which are linked to a lower risk of dementia and Alzheimer’s disease. Soy milk is also good for your heart because it contains a lot of potassium, regardless of whether it has been fortified. Potassium is closely linked to maintaining low blood pressure and a steady pulse.

Pros and Cons of Oat Milk

Oat Milk vs Soy Milk

Consider the potential advantages of drinking and incorporating oat milk into your diet, as well as the disadvantages of non-dairy milk.

Pros of Oat Milk

– Oat milk contains a significant amount of Vitamin B12, accounting for half of the recommended daily value.

– B12 deficiency can cause mood and nerve function problems, so drinking oat milk may be a good vitamin supplement.

– Nowadays, oat milk is widely available in supermarkets, restaurants, and cafes, making it easily accessible.

– It is also an excellent vegan/vegetarian substitute for cow’s milk, and it is free of the majority of common allergens.

– Another notable benefit of oat milk is its calcium content, which is comparable to cow’s milk.

– Calcium is essential for bone and cardiovascular health, particularly in women, so this is a significant selling point for oat milk.

Cons Of Oat Milk​

While oat milk has obvious benefits, it is not recommended for people who are allergic to oats or gluten.

Another disadvantage of drinking oat milk is that it costs almost twice as much as a gallon of cow’s milk on average.

It also isn’t keto or paleo friendly.

Finally, oat milk:

lacks vitamins found in soy milk (A, D)

– Contains more carbohydrates than soy milk.

Contains more calories than soy milk.

lacks the omega fatty acids found in soy milk.

Contains less protein than soy milk.

Pros and Cons of Soy Milk

Oat Milk vs Soy Milk

If you’re wondering why someone would want to drink oat milk, ask yourself the same question about soy milk. Consider the potential benefits and drawbacks of drinking soy milk versus oat milk.

Pros of Soy Milk

Compared to oat milk, soy milk is more nutrient-dense.

There are fewer harmful nutrients (such as sugar, carbohydrates, and fat) and more beneficial nutrients.

Most notably, soy milk contains Omega-3 fatty acids, which improve blood pressure, cell health, nervous system health, and inflammation issues.

Soy milk also contains beneficial nutrients, including:

– Vitamin D is essential for maintaining good bone, muscle, and heart health.

– Vitamin A promotes immunity, eye health, growth, and bone health.

– Protein is essential for energy production, muscle building, weight management, and more.

Furthermore, soy milk is less expensive than oat milk and one of the most widely available non-dairy milks in supermarkets and cafes.

Cons of Soy Milk

Soy milk also has some drawbacks, such as the fact that it contains soy, an allergen that affects less than 1% of children.

It may also contain gluten and is incompatible with paleo and certain keto diets.

Soy milk is slightly more expensive than regular cow’s milk.

It has other cons, such as:

– Oat milk lacks vitamin B12.

– Contains phytates (anti-nutrients) that can prevent absorption of certain nutrients.

– Contains less calcium than cow’s milk and oat milk.


Whichever milk you choose, it’s important to support ethical, sustainable businesses that are transparent about their supply chains and package their products in recycled and/or recyclable milk cartons. Many come in Tetra Paks. Make sure you know how to dispose of them. Often, you must send these cartons back to Tetra Pak as most facilities lack the machinery needed to recycle them.

We hope you enjoy our today blog post about “Oat Milk vs Soy milk”. Kindly share your reviews in below comment section.

Frequently Asked Questions

Q1. Is soy or oats more effective for weight loss?
Answer : Neither soy nor oat milk will directly cause weight loss, but both can help depending on your nutritional goals. Soy milk has the advantage of being higher in protein, which can keep you fuller for longer and help you maintain muscle mass while losing weight. On the other hand, oat milk has fewer calories and can provide some sweetness if you’re trying to lose weight.

Q2. Lorem ipsum dolor sit amet, consectetur adipiscing Can you substitute soy milk for oat milk?
Answer : Because of their plant-based nature and similarity, oat milk and soy milk are often used interchangeably. While they have distinct flavors, both milks have a creamy consistency that can help to create similar textures in your dishes. Just be prepared for a subtle change in taste, as soy milk may have a slightly different flavor profile. Soy milk may also result in a richer, silkier texture.. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

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