Omega-6 and Non-Dairy Milk

Which has the least omega-6 fatty acids: oat milk, soy milk, or almond milk? Click to find out 

Monica Reinagel, MS, LD/N, CNS
1-minute read

Q. After listening to your episode on omega-3 and fish oil, I am trying to decrease the omega-6 in my diet. To that end, I’m wondering which is lowest in omega-6: oat milk, soy milk, or almond milk? 

A. In my episode comparing various non-dairy milks, I found that soy milk is higher in protein, almond milk is generally lower in calories, while oat milk is higher in fiber. I didn’t talk about omega-6 because most manufacturers--although they never fail to mention that a product is high in omega-3—usually don’t provide information about the omega-6 content.  I’m afraid an educated guess is the best we’ll be able to do.  

Of the three raw ingredients (oat grains, almonds, and soybeans) almonds are the lowest in omega-6 and soybeans are the highest, so I would guess that the respective milks would rank the same way, with oat milk somewhere in the middle.  Keep in mind, however, that the amount of omega-6 can never be higher than the amount of total fat (and is probably somewhat lower). So, even though soybeans contain a lot of omega-6, soy milk that is low-fat or fat-free probably doesn't.  

Image courtesy of Shutterstock

About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.