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Reduced-fat milk vs oat milk

By our estimate, reduced-fat milk is more filling per calorie than oat milk: 3 versus 2 out of 5. Oat milk has fewer calories: 45 kcal per 100 ml, versus 50 for reduced-fat milk, so the same calories come with more grams of food.

Milk or a plant drink for coffee or breakfast.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171267 and 2705412

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Key differences

  • Reduced-fat milk provides more protein per calorie: 6.6 g per 100 kcal, versus 1.5 g for oat milk.
  • Oat milk has fewer calories: 45 kcal per 100 ml, versus 50 for reduced-fat 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: Reduced-fat milk (2%); Oat milk.
NutrientReduced-fat milkserving: 250 ml (8.5 fl oz)Oat milkserving: 250 ml (8.5 fl oz)Difference
Calories50 kcal per 100 ml (3.4 fl oz)125 kcal per serving45 kcal per 100 ml (3.4 fl oz)113 kcal per serving−5 kcal per 100 ml (3.4 fl oz)−13 kcal per serving
Protein3.3 g per 100 ml (3.4 fl oz)8.3 g per serving0.7 g per 100 ml (3.4 fl oz)1.7 g per serving−2.6 g per 100 ml (3.4 fl oz)−6.6 g per serving
Carbohydrates4.8 g per 100 ml (3.4 fl oz)12 g per serving5.4 g per 100 ml (3.4 fl oz)13.4 g per serving+0.6 g per 100 ml (3.4 fl oz)+1.4 g per serving
of which sugars5.1 g per 100 ml (3.4 fl oz)12.7 g per serving2 g per 100 ml (3.4 fl oz)5.1 g per serving−3 g per 100 ml (3.4 fl oz)−7.6 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
Fat2 g per 100 ml (3.4 fl oz)5 g per serving2.3 g per 100 ml (3.4 fl oz)5.8 g per serving+0.4 g per 100 ml (3.4 fl oz)+0.9 g per serving
of which saturated1.3 g per 100 ml (3.4 fl oz)3.2 g per serving0.2 g per 100 ml (3.4 fl oz)0.5 g per serving−1.1 g per 100 ml (3.4 fl oz)−2.7 g per serving
Water89.2 g per 100 ml (3.4 fl oz)223 g per serving91.3 g per 100 ml (3.4 fl oz)228.3 g per serving+2.1 g per 100 ml (3.4 fl oz)+5.3 g per serving
Protein per 100 kcal6.6 g1.5 g−5.1 g
Estimated satiety (1 to 5)3 / 52 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Oat milk minus Reduced-fat milk. Source: USDA FDC 171267 and 2705412.

Per typical serving

With typical servings, 250 ml (8.5 fl oz) of reduced-fat milk has about 125 kcal and 8.3 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?

By our estimate, reduced-fat milk is more filling per calorie than oat milk: 3 versus 2 out of 5.

  • Reduced-fat milk: Calculation: 1 (base) + 2 (very low energy density: 50 kcal/100 g) + 1 (protein: 6.6 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) − 1 (liquid, less filling than a solid; 5.1 g of sugars, under 8) = 3.
  • 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

Reduced-fat milk

  • If you want more protein per calorie: 6.6 g per 100 kcal.
  • If you want more protein in a typical serving: 8.3 g in 250 ml (8.5 fl oz).

Oat milk

  • If you want to eat more grams for the same calories: 45 kcal per 100 ml.

On a GLP-1 medication

Reduced-fat 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

  • Reduced-fat 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: Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D (FDC ID 171267).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Oat milk (FDC ID 2705412).accessed .