Is Oat Milk Healthier Than Almond Milk?

Short answer: Neither is clearly healthier. Unsweetened almond milk is lighter (24 vs 47 kcal per 100 ml) with less sugar, while oat milk is creamier and carries a bit more fiber. Neither has much protein — if protein matters, soy or dairy milk does better.

Nutrition side by side

Per 100 ml	Oat Milk	Almond Milk
Calories	47 kcal	24 kcal
Protein	0.8 g	0.5 g
Fat	1.5 g	1.9 g
incl. saturated	0.2 g	0.2 g
Carbohydrates	7.5 g	1.5 g
incl. sugars	4 g	1.3 g
Fiber	0.8 g	0.3 g
Salt	0.1 g	0.1 g
Nutri-Score	B	B

Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.

Which wins, and when

Less energy: Almond milk — 23 kcal less per 100 ml than oat milk.
Less sugar: Almond milk — 2.7 g less per 100 ml than oat milk.

In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.

Portion tips

Oat Milk: a typical serving (glass, 200 ml) is 94 kcal — about 31 min of easy walking for a 70 kg (154 lb) person.
Almond Milk: a typical serving (glass, 200 ml) is 48 kcal — about 16 min of easy walking.

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.

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.