Almond milk is lower in calories (~30 cal/cup) and carbs, making it better for low-carb diets. Oat milk is creamier, higher in fiber and protein, and better for coffee drinks. Oat milk has surged in popularity and is more sustainable per serving.
Oat milk wins for taste, texture, and coffee use. Almond milk wins for low-calorie and low-carb diets. Both are better for the planet than dairy milk.
Choose Almond Milk if
Low-calorie and low-carb diets
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| Metric | Almond Milk | Oat Milk | Diff |
|---|---|---|---|
| Calories per Cup(kcal) | 30 | 120 | -75% |
| Protein per Cup(g) | 1 | 3 | -67% |
| Carbs per Cup(g) | 1 | 16 |
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Choose Oat Milk if
Coffee drinks, cooking, and barista use
| -94% |
All figures sourced from publicly available data. Last updated May 2026.
Almond Milk
~30🏆
Oat Milk
~120
Almond Milk
1g
Oat Milk
3g🏆
Almond Milk
1g🏆
Oat Milk
16g
Almond Milk
Thin
Oat Milk
Creamy🏆
Almond Milk
Fair
Oat Milk
Excellent🏆
Almond milk at ~30 calories per cup is better for weight loss and low-calorie diets.
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| Attribute | ||
|---|---|---|
| Calories per Cup(kcal) | 30 | 120 |
| Protein per Cup(g) | 1 | 3 |
| Carbs per Cup(g) | 1 | 16 |
Side-by-side comparison of numeric attributes