Almond Milk vs Oat Milk: Calories and Nutrition Compared (2026)

Almond milk contains 20 calories and 0.5 g of protein, while oat milk has 46 calories and 0.8 g of protein. Oat milk is higher in calories and protein.

Almond milk and oat milk are popular plant-based milk alternatives, each with unique nutritional benefits. This comparison examines their calorie content, protein levels, and other nutrients.

What Is the Difference Between Almond Milk and Oat Milk?

Almond milk is a dairy-free beverage made from ground almonds and water. It is often fortified with vitamins and minerals to enhance its nutritional profile. Oat milk is a creamy, dairy-free beverage made from oats and water. It is known for its slightly sweet flavor and is often fortified as well.

Almond Milk vs Oat Milk: Nutrition Side by Side

The following section provides a side-by-side comparison of almond milk and oat milk based on their nutritional content.

Nutrient (per 100 g)	Almond milk (unsweetened)	Oat milk
Calories	20 kcal	46 kcal
Protein	0.5 g	0.8 g
Carbs	1.5 g	7 g
Sugar	1.2 g	2.9 g
Fat	1.2 g	1.7 g
Fiber	0 g	-
Sodium	59 mg	-

Which Is Better, Almond Milk or Oat Milk?

For weight loss: Almond milk has 20 calories per 100 g, while oat milk has 46 calories. Therefore, almond milk is lower in calories.

For muscle and protein: Oat milk contains 0.8 g of protein per 100 g, while almond milk has 0.5 g. Thus, oat milk is higher in protein.

For low-carb or low-sugar: Almond milk has 1.5 g of carbs and 1.2 g of sugar, while oat milk has 7 g of carbs and 2.9 g of sugar. Almond milk has lower carbs and sugar.

How to Track Almond milk and Oat milk Accurately

It's easy to misjudge portion sizes and macros when comparing different types of milk alternatives. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. This comparison is based on verified nutritional data per 100 g. Values are per 100 g: Almond milk from USDA FoodData Central, Oat milk from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Oat milk has 0.8 g of protein per 100 g, while almond milk has 0.5 g. Therefore, oat milk has more protein.

Which has fewer calories?

Almond milk has 20 calories per 100 g, while oat milk has 46 calories. Thus, almond milk has fewer calories.

What are the carbohydrate contents?

Almond milk contains 1.5 g of carbs per 100 g, while oat milk contains 7 g of carbs. Almond milk has fewer carbs.

How much sugar is in each?

Almond milk has 1.2 g of sugar per 100 g, while oat milk has 2.9 g of sugar. Almond milk has less sugar.

What is the fat content in almond milk?

Almond milk contains 1.2 g of fat per 100 g. This is slightly lower than the fat content in oat milk.

What is the sodium content in almond milk?

Almond milk has 59 mg of sodium per 100 g. Oat milk does not list sodium content in the provided data.

Key Takeaways

• Almond milk has 20 calories per 100 g.
• Oat milk has 46 calories per 100 g.
• Almond milk contains 0.5 g of protein.
• Oat milk contains 0.8 g of protein.
• Almond milk has 1.5 g of carbs and 1.2 g of sugar.
• Oat milk has 7 g of carbs and 2.9 g of sugar.