Food comparison · USDA values
Almond Milk (Unsweetened) vs Oat Milk: Calories & Nutrition Compared
Quick answer
Per 100 g, Almond Milk (Unsweetened) has fewer calories than Oat Milk (15 vs 45 kcal); protein is about the same (0.6 vs 0.7 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Almond Milk (Unsweetened) | Oat Milk | Difference |
|---|---|---|---|
| Calories | 15 kcal | 45 kcal | Oat Milk +30 kcal |
| Protein | 0.6 g | 0.7 g | About the same |
| Carbs | 0.3 g | 5.4 g | Oat Milk +5.1 g |
| Fat | 1.2 g | 2.3 g | Oat Milk +1.1 g |
| Fiber | 0 g | 0.5 g | Both low in fiber |
| Sugars | 0 g | 2 g | Oat Milk +2 g |
| Sodium | 60 mg | 43 mg | Almond Milk (Unsweetened) +17 mg |
- Protein 15% · 0.6 g
- Carbs 9% · 0.3 g
- Fat 76% · 1.2 g
- Protein 6% · 0.7 g
- Carbs 48% · 5.4 g
- Fat 46% · 2.3 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Almond Milk (Unsweetened) | 1 cup | 244 g | 37 kcal | 1.3 g | 0.8 g | 3 g |
| Oat Milk | 1 cup | 244 g | 110 kcal | 1.6 g | 13.1 g | 5.7 g |
The difference, worked out
- Oat Milk has more calories per 100 g than Almond Milk (Unsweetened): 45 vs 15 kcal, a difference of 30 kcal.
- Almond Milk (Unsweetened) and Oat Milk have about the same protein per 100 g: 0.6 vs 0.7 g.
- Oat Milk has more carbs per 100 g than Almond Milk (Unsweetened): 5.4 vs 0.3 g, a difference of 5.1 g.
- Oat Milk has more fat per 100 g than Almond Milk (Unsweetened): 2.3 vs 1.2 g, a difference of 1.1 g.
- Almond Milk (Unsweetened) and Oat Milk are both low in fiber per 100 g: 0 vs 0.5 g.
- Oat Milk has more calories per portion than Almond Milk (Unsweetened): 110 vs 37 kcal, a difference of 73 kcal (the two portions weigh different amounts).
- Almond Milk (Unsweetened) and Oat Milk have about the same protein per portion: 1.3 vs 1.6 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Unsweetened almond milk is the lighter drink, with fewer calories, carbs and fat than oat milk per 100 g. Protein is low in both. Brands vary, so check the label of the carton you buy, since sweetened versions of either are a different product.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see Almond Milk (Unsweetened) and Oat Milk.
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Almond Milk (Unsweetened) (FDC 2705409) and Oat Milk (FDC 2705412). How we calculate.