Which milk has less calories, almond or oat?: A Nutritional Comparison

October 10, 2025 •

4 min read

According to nutrition experts, unsweetened almond milk has significantly fewer calories per serving than unsweetened oat milk, making it the clear winner for those monitoring their caloric intake. When considering which milk has less calories, almond or oat, understanding the full nutritional context is key to making the best choice for your health and diet.

Quick Summary

Unsweetened almond milk is the lower-calorie option compared to oat milk, which offers higher carbohydrates, protein, and fiber. Both are plant-based alternatives with distinct nutritional profiles, benefits, and drawbacks. The best choice depends on individual dietary goals, such as weight management, heart health, or managing allergies.

Key Points

Calorie Difference: Unsweetened almond milk has significantly fewer calories per serving than unsweetened oat milk.
Weight Management: With its lower calorie count, unsweetened almond milk is the better option for those focused on weight loss or maintenance.
Beta-Glucan Fiber: Oat milk's soluble beta-glucan fiber helps lower cholesterol, making it beneficial for heart health.
Carbohydrate Content: Oat milk has a higher carbohydrate count, providing more energy, while almond milk is better for low-carb diets.
Fortification is Key: Check nutrition labels, as both milks are often fortified with calcium, vitamin D, and B vitamins, compensating for lower natural levels.
Allergy Consideration: Oat milk is a safe alternative for individuals with nut allergies, who must avoid almond milk.

Comparing the Nutritional Profiles

As plant-based diets gain popularity, the debate between milk alternatives like almond and oat milk continues to grow. While both are dairy-free and can be part of a healthy lifestyle, they offer different nutritional benefits that cater to various dietary needs and preferences. The primary distinguishing factor for many is the calorie count, but other elements like macronutrients and fortification are just as important to consider.

The Calorie Count

For those focused on weight management or calorie reduction, the verdict on which milk has less calories, almond or oat? is straightforward: almond milk wins. Unsweetened almond milk contains approximately 30-50 calories per cup (240ml), while unsweetened oat milk typically ranges from 90-120 calories per cup. This significant difference is primarily due to the natural composition of their source ingredients. Oats are a grain, meaning they are naturally higher in carbohydrates and starches, which contribute to a higher calorie count. In contrast, almond milk is made from nuts and water, and the final strained liquid contains fewer of the source ingredient's solids.

It is crucial to read labels carefully and choose unsweetened varieties. Sweetened versions of either milk alternative can contain substantial amounts of added sugars and calories, completely altering the nutritional comparison.

Protein, Fiber, and Macronutrients

Beyond calories, the differences in protein, fiber, and carbohydrates are notable. This is where oat milk offers more substance.

Carbohydrates: Oat milk is naturally richer in carbohydrates, with unsweetened varieties providing around 16-20 grams per cup, compared to the low 1-3 grams found in unsweetened almond milk. This makes oat milk a better choice for those needing a quick energy boost, while almond milk is more suitable for low-carb diets.
Fiber: Oat milk contains dietary fiber, particularly beta-glucan, a soluble fiber known for its heart-health benefits, including lowering bad cholesterol. Almond milk contains minimal to no fiber.
Protein: While neither is a high-protein source compared to dairy milk, oat milk provides more protein than almond milk. Oat milk typically has around 2-4 grams per cup, whereas almond milk has only about 1 gram per cup.
Fat: Both are relatively low in fat, but almond milk contains more heart-healthy monounsaturated and polyunsaturated fats. Oat milk can have slightly higher total fat content, particularly in fuller-fat varieties.

Fortification and Micronutrients

Fortification is a critical aspect when evaluating plant-based milks. The natural nutritional value of these drinks is often low, so manufacturers add essential vitamins and minerals.

Calcium and Vitamin D: Many brands of both almond and oat milk are fortified with calcium and vitamin D to mimic the benefits of dairy milk for bone health.
Vitamin E: Almond milk is a natural source of antioxidant vitamin E, which supports skin and immune health.
B Vitamins: Oat milk is often fortified with B vitamins like B12, which is especially important for those following a vegan diet.

Which is Right for You?

Your ideal choice depends on your specific health goals and dietary preferences. For example, a person focusing strictly on calorie reduction for weight loss might prefer almond milk, while someone needing more energy from carbohydrates or seeking cholesterol-lowering benefits from fiber might choose oat milk.

Considerations for Choosing

Weight Management: Almond milk's low-calorie profile makes it a better option for weight loss or maintenance, assuming an unsweetened variety is chosen.
Heart Health: Oat milk's beta-glucan fiber has proven benefits for lowering cholesterol.
Allergies: Individuals with nut allergies must avoid almond milk and can safely use oat milk, which is nut-free (check for certified gluten-free oat milk if sensitive to cross-contamination).
Taste and Texture: Oat milk is known for its creamy, rich texture, which many prefer for coffee and lattes. Almond milk has a thinner consistency and a subtle, nutty flavour.
Cooking and Baking: The differences in fat and creaminess affect their performance in recipes. Oat milk's creamier nature can make it a better substitute in creamy sauces or baked goods, while almond milk's thinner profile works well in smoothies or cereals.

Comparison of Unsweetened Almond vs. Oat Milk (per 1 cup/240ml)


Nutrient	Unsweetened Almond Milk	Unsweetened Oat Milk
Calories	~30-50 kcal	~90-120 kcal
Protein	~1 gram	~2-4 grams
Carbohydrates	~1-3 grams	~16-20 grams
Fiber	~0-1 gram	~2 grams (incl. beta-glucan)
Fat	~2.5 grams	~5 grams
Heart Health	Vitamin E, healthy fats	Beta-glucan fiber
Best for	Low-calorie diets, smoothies	Creaminess in coffee, energy boost

Conclusion: Which Milk is the Best Fit?

The choice between almond and oat milk ultimately comes down to your personal health objectives. If your primary goal is to consume the lowest number of calories, unsweetened almond milk is the definitive choice. However, if you prioritize higher fiber, extra protein, or a creamier texture for a more satiating experience or better performance in coffee, oat milk is the superior option. The key is to assess your individual needs and always check the nutrition label for added sugars and fortification levels, as these can vary significantly between brands. Both options, when unsweetened, are healthy additions to a balanced diet.

For a deeper dive into heart health benefits, you can consult reputable sources like the American Heart Association.

Frequently Asked Questions

Unsweetened oat milk contains more naturally occurring sugar from oats than unsweetened almond milk. However, the sugar content of sweetened versions of either milk can be much higher due to added sugars.

For weight loss, unsweetened almond milk is generally considered better due to its much lower calorie and carbohydrate content compared to unsweetened oat milk.

Oat milk is often cited for its heart-health benefits because it contains beta-glucan, a soluble fiber that helps lower cholesterol levels. Almond milk, however, contains healthy monounsaturated and polyunsaturated fats.

Many people prefer oat milk for coffee and lattes because its higher fat and carbohydrate content gives it a creamier texture that froths well. Almond milk is thinner and may not produce the same creamy result.

Yes, oat milk contains more protein than almond milk. While not a significant protein source, a cup of oat milk has around 2-4 grams, whereas almond milk typically has only about 1 gram per cup.

Yes, people with nut allergies can drink oat milk. It is a nut-free milk alternative. However, those with severe gluten sensitivities should ensure the product is certified gluten-free due to potential cross-contamination.

Yes, fortification is very important. Since these milks are naturally low in certain vitamins and minerals like calcium and vitamin D, manufacturers add them during production to provide comparable nutritional benefits to dairy milk.