Is Oat Milk Healthier Than Almond Milk?

Short answer: This comparison uses a USDA oat-milk composite and unsweetened almond milk, not two matched brands. Almond milk is lower in calories; check the label for fortification, added sugar and protein.

Selected foods: Oat milk (USDA survey composite) and Unsweetened almond milk. These specific preparations are compared below.

Which to pick for your goal

If you want	Better pick	The numbers
Fewer calories	Almond Milk	15 kcal vs 46 kcal per 100 ml
Less sugar	Almond Milk	0 g vs 2.1 g per 100 ml
Overall (Nutri-Score)	Almond Milk	B vs C

Small differences count as a tie: a few calories or a few tenths of a gram won't change your day.

Nutrition side by side, per 100 ml

Per 100 ml	Oat Milk	Almond Milk
Calories	46 kcal	15 kcal
Protein	0.7 g	0.6 g
Fat	2.4 g	1.3 g
incl. saturated	0.2 g	0.1 g
Total carbohydrates	5.5 g	0.4 g
incl. sugars	2.1 g	0 g
incl. fiber	0.5 g	0 g
Salt	0.1 g	0.2 g
Nutri-Score	C	B

Rounded values from exact USDA records (see * Data and sources below). Different brands, cuts and recipes can have different values. Diary food cards and the alternative versions below retain their own typical recipes.

For the same amount: 240 ml

Equal amount	Oat Milk	Almond Milk
Calories	111 kcal	37 kcal
Protein	1.6 g	1.4 g
incl. saturated	0.5 g	0.3 g
incl. sugars	5 g	0 g
incl. fiber	1.2 g	0 g

In a typical serving

One serving	Oat Milk	Almond Milk
Serving	cup, 240 ml (8.1 fl oz)	cup, 240 ml (8.1 fl oz)
Calories	111 kcal	37 kcal
Protein	1.6 g	1.4 g
Fiber	1.2 g	0 g
Sugars	5 g	0 g
Easy walking to burn it*	36 min	12 min

* For a 70 kg (154 lb) person; the app works it out for your weight and your activities.

Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.

Other versions: typical diary estimates

The first two rows repeat the selected USDA records; other rows are typical diary estimates, without an exact source-record match. The cut, fat level or recipe can change the result. Per 100 ml:

Per 100 ml	Calories	Protein	Sat. fat	Sugars	Fiber	Nutri-Score
Oat Milk	46	0.7 g	0.2 g	2.1 g	0.5 g	C
Almond Milk	15	0.6 g	0.1 g	0 g	0 g	B
Soy milk	40	3.2 g	0.3 g	2.2 g	0.4 g	B
Rice milk	47	0.3 g	0.1 g	5 g	0.3 g	C
Milk 2.5%	52	2.9 g	1.5 g	4.7 g	0 g	B

*Data and sources

Oat milk — USDA FDC 2705412 (Survey (FNDDS); published 10/31/2024).
Almond milk, unsweetened — USDA FDC 2705409 (Survey (FNDDS); published 10/31/2024).

Retrieved 2 October 2026. USDA composition is per 100 g; drink values per 100 ml use the record’s measured household weight, with the USDA customary cup of 236.6 ml. Displayed cup servings remain 240 ml. Carbohydrate includes fiber on this US site; salt is sodium × 2.5. The food records are historical reference values, not current brand guarantees.

WHO guideline on free sugars: honey, syrups and fruit-juice sugars count as free sugars. WHO guideline on saturated and trans fats: consider replacing saturated fat with unsaturated fat.

FAQ

Which has fewer calories, oat milk or almond milk?

Almond milk: 15 kcal vs 46 kcal per 100 ml. In a typical serving that's 111 kcal for oat milk (cup, 240 ml) and 37 kcal for almond milk (cup, 240 ml).

Is oat milk or almond milk better for weight loss?

No single food makes you gain or lose weight — the day's total does. Gram for gram, almond milk is the lighter pick (15 kcal vs 46 kcal per 100 ml). The portion usually matters more: a typical serving of oat milk (cup, 240 ml) is 111 kcal, of almond milk (cup, 240 ml) 37 kcal.

Does this comparison apply to every brand or recipe?

No. The main table uses the two specific USDA foods named and linked on this page. Fat level, ingredients, trimming, cooking and water content can change the result. Use the same amount for a fair comparison and check the label for the product you actually eat.

Log it and see your day

In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.