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Almond milk vs oat milk

Almond milk and oat milk have the same estimated satiety score: 2 out of 5. Almond milk has fewer calories: 15 kcal per 100 ml, versus 45 for oat milk, so the same calories come with more grams of food.

Two plant-based milks.

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Last updated
Sources
2 primary
Data
USDA FDC 2705409 and 2705412

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Key differences

  • Neither is a meaningful source of protein: 3.7 and 1.5 g per 100 kcal.
  • Almond milk has fewer calories: 15 kcal per 100 ml, versus 45 for oat milk, so the same calories come with more grams of food.
  • Neither provides a meaningful amount of fiber: 0 and 0.5 g per 100 g.

Comparison per 100 g and per serving

Values per 100 g or 100 ml (1 ml is treated as about 1 g) and per typical serving. USDA descriptions: Almond milk, unsweetened, calcium-fortified; Oat milk.
NutrientAlmond milkserving: 250 ml (8.5 fl oz)Oat milkserving: 250 ml (8.5 fl oz)Difference
Calories15 kcal per 100 ml (3.4 fl oz)38 kcal per serving45 kcal per 100 ml (3.4 fl oz)113 kcal per serving+30 kcal per 100 ml (3.4 fl oz)+75 kcal per serving
Protein0.6 g per 100 ml (3.4 fl oz)1.4 g per serving0.7 g per 100 ml (3.4 fl oz)1.7 g per serving+0.1 g per 100 ml (3.4 fl oz)+0.3 g per serving
Carbohydrates0.3 g per 100 ml (3.4 fl oz)0.9 g per serving5.4 g per 100 ml (3.4 fl oz)13.4 g per serving+5 g per 100 ml (3.4 fl oz)+12.6 g per serving
of which sugars0 g per 100 ml (3.4 fl oz)0 g per serving2 g per 100 ml (3.4 fl oz)5.1 g per serving+2 g per 100 ml (3.4 fl oz)+5.1 g per serving
Fiber0 g per 100 ml (3.4 fl oz)0 g per serving0.5 g per 100 ml (3.4 fl oz)1.3 g per serving+0.5 g per 100 ml (3.4 fl oz)+1.3 g per serving
Fat1.2 g per 100 ml (3.4 fl oz)3.1 g per serving2.3 g per 100 ml (3.4 fl oz)5.8 g per serving+1.1 g per 100 ml (3.4 fl oz)+2.8 g per serving
of which saturated0.1 g per 100 ml (3.4 fl oz)0.3 g per serving0.2 g per 100 ml (3.4 fl oz)0.5 g per serving+0.1 g per 100 ml (3.4 fl oz)+0.2 g per serving
Water97.4 g per 100 ml (3.4 fl oz)243.5 g per serving91.3 g per 100 ml (3.4 fl oz)228.3 g per serving−6.1 g per 100 ml (3.4 fl oz)−15.2 g per serving
Protein per 100 kcal3.7 g1.5 g−2.2 g
Estimated satiety (1 to 5)2 / 52 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Oat milk minus Almond milk. Source: USDA FDC 2705409 and 2705412.

Per typical serving

With typical servings, 250 ml (8.5 fl oz) of almond milk has about 38 kcal and 1.4 g of protein, and 250 ml (8.5 fl oz) of oat milk about 113 kcal and 1.7 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Almond milk and oat milk have the same estimated satiety score: 2 out of 5.

  • Almond milk: Calculation: 1 (base) + 2 (very low energy density: 15 kcal/100 g) + 0 (protein: 3.7 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) − 1 (liquid, less filling than a solid; 0.0 g of sugars, under 8) = 2.
  • Oat milk: Calculation: 1 (base) + 2 (very low energy density: 45 kcal/100 g) + 0 (protein: 1.5 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) − 1 (liquid, less filling than a solid; 2.0 g of sugars, under 8) = 2.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Almond milk

  • If you want to eat more grams for the same calories: 15 kcal per 100 ml.
  • If you prefer a lighter typical serving: about 38 kcal in 250 ml (8.5 fl oz).

Oat milk

On the numbers it does not stand out from almond milk in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Almond milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Oat milk. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Almond milk: every nutrient, frequently asked questions, and similar foods.
  • Oat milk: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Almond milk, unsweetened (FDC ID 2705409).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Oat milk (FDC ID 2705412).accessed .