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

Oat milk contains 46 calories and 0.8 g of protein, while whole milk has 60 calories and 3.3 g of protein. Oat milk is lower in calories and protein.

Oat milk and whole milk are popular dairy alternatives, each with distinct nutritional profiles. This comparison highlights their differences in calories, protein, and other nutrients.

What Is the Difference Between Oat Milk and Whole Milk?

Oat milk is a plant-based milk made from oats and water, often fortified with vitamins and minerals. It is a popular dairy alternative for those with lactose intolerance or a vegan diet. Whole milk is a dairy product that contains a higher fat content compared to skim or low-fat milk. It is rich in nutrients, including protein, calcium, and vitamins.

Oat Milk vs Whole Milk: Nutrition Side by Side

The following table provides a side-by-side comparison of oat milk and whole milk nutrition.

Nutrient (per 100 g)	Oat milk	Whole milk
Calories	46 kcal	60 kcal
Protein	0.8 g	3.3 g
Carbs	7 g	4.8 g
Sugar	2.9 g	4.8 g
Fat	1.7 g	3.2 g
Fiber	-	0 g
Sodium	-	38 mg

Which Is Better, Oat Milk or Whole Milk?

For weight loss: Oat milk has 46 calories per 100 g, while whole milk has 60 calories. Choosing oat milk may be beneficial for those looking to reduce calorie intake.

For muscle and protein: Whole milk contains 3.3 g of protein per 100 g, compared to oat milk's 0.8 g. Whole milk is a better option for those seeking higher protein content.

For low-carb or low-sugar: Oat milk has 7 g of carbs and 2.9 g of sugar, while whole milk has 4.8 g of carbs and 4.8 g of sugar. Whole milk is lower in both carbs and sugar.

How to Track Oat milk and Whole milk Accurately

Serving sizes can vary, making it easy to misjudge portion sizes and nutritional content. 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. They reflect the nutritional content per 100 g of each product. Values are per 100 g: Oat milk from Open Food Facts (aggregated plain entries), Whole milk from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Whole milk contains 3.3 g of protein per 100 g, while oat milk has only 0.8 g.

Which has fewer calories?

Oat milk has 46 calories per 100 g, compared to whole milk's 60 calories.

What is the sugar content in oat milk?

Oat milk contains 2.9 g of sugar per 100 g.

What is the fat content in whole milk?

Whole milk has 3.2 g of fat per 100 g.

How many carbohydrates are in whole milk?

Whole milk contains 4.8 g of carbohydrates per 100 g.

Is oat milk higher in carbs than whole milk?

Yes, oat milk has 7 g of carbs per 100 g, while whole milk has 4.8 g.

Key Takeaways

• Oat milk: 46 calories, 0.8 g protein, 7 g carbs, 2.9 g sugar, 1.7 g fat.
• Whole milk: 60 calories, 3.3 g protein, 4.8 g carbs, 4.8 g sugar, 3.2 g fat.
• Oat milk is lower in calories than whole milk.
• Whole milk has more protein than oat milk.
• Whole milk has lower carbs and sugar than oat milk.
• Oat milk is a plant-based alternative, while whole milk is dairy.