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Oat milk vs almond milk comes down to the numbers on two different plant beverages, and USDA data puts them side by side. This page sets USDA FoodData Central survey values for an oat beverage and for unsweetened and sweetened almond beverages at the same weight, a 244-gram cup, next to each other, lists the ingredients USDA uses for each entry, and explains what FDA says about labels and allergens. It does not rank the two: the figures differ in some rows and match in others. Our guides to oat milk and almonds cover each plant on its own.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- USDA SR Legacy has no oat beverage entry, so this comparison uses USDA's survey database, FNDDS 2021-2023, for all three rows at 244 grams per cup.
- Per cup in USDA FNDDS data, the oat entry lists about 110 calories and 13.1 grams of carbohydrate, the unsweetened almond entry 37 calories and 0.8 gram, and the sweetened almond entry 73 calories and 10.5 grams.
- USDA lists 1.6 grams of protein per cup for the oat entry and 1.3 grams for each almond entry.
- FDA lists tree nuts such as almonds among the major food allergens; oats are not on FDA's list.
Oat milk vs almond milk in USDA data
USDA SR Legacy, the database behind most of our food tables, has no oat beverage entry. USDA’s Food and Nutrient Database for Dietary Studies (FNDDS), the survey data in FoodData Central, does: its 2021-2023 release, published October 2024, has an oat entry and unsweetened and sweetened almond entries, all filed in the USDA survey food category Plant-based milk. USDA gives each a 1-cup portion of 244 grams, so every row below uses that same weight and the rows compare directly.
The percent Daily Value uses the FDA Daily Values of 78 grams for total fat, 20 grams for saturated fat, 275 grams for total carbohydrate and 28 grams for dietary fiber. Protein has no %DV here because the FDA labeling rule bases a protein %DV on an amount corrected for protein quality, and total sugars have no FDA Daily Value.
| Beverage (USDA FDC ID) | Serving | Calories | Protein | Total fat (% DV) | Saturated fat (% DV) | Total carbohydrate (% DV) | Total sugars | Dietary fiber (% DV) |
|---|---|---|---|---|---|---|---|---|
| Oat milk (2705412) | 1 cup (244 g) | 110 | 1.6 g | 5.7 g (7%) | 0.5 g (2%) | 13.1 g (5%) | 5.0 g | 1.2 g (4%) |
| Almond milk, unsweetened (2705409) | 1 cup (244 g) | 37 | 1.3 g | 3.0 g (4%) | 0.3 g (1%) | 0.8 g (0%) | 0.0 g | 0.0 g (0%) |
| Almond milk, sweetened (2705407) | 1 cup (244 g) | 73 | 1.3 g | 2.9 g (4%) | 0.2 g (1%) | 10.5 g (4%) | 9.7 g | 0.0 g (0%) |
In USDA FNDDS data, the oat entry lists about 110 calories per cup, against 37 calories for the unsweetened almond entry and 73 calories for the sweetened one. Most of that gap is carbohydrate: USDA lists about 13.1 grams for the oat entry, 0.8 gram for unsweetened almond and 10.5 grams for sweetened almond. Total fat is about 5.7 grams for the oat entry and 2.9 to 3.0 grams for the almond entries, and saturated fat stays at 0.5 gram or less in all three rows in USDA data.
Protein is close across the table in USDA data: about 1.6 grams per cup for the oat entry and 1.3 grams for each almond entry. Total sugars are about 5.0 grams for the oat entry, 0.0 grams for unsweetened almond and 9.7 grams for sweetened almond, and USDA lists about 1.2 grams of dietary fiber for the oat entry and none for either almond entry. When people search almond milk vs oat milk, these are the rows where USDA’s figures differ most.
Calcium, vitamin D, potassium and sodium per cup
The second table uses the same three USDA FNDDS entries at 244 grams, with the FDA Daily Values of 1,300 milligrams for calcium, 20 micrograms for vitamin D, 4,700 milligrams for potassium and 2,300 milligrams for sodium.
| Beverage (USDA FDC ID) | Serving | Calcium (% DV) | Vitamin D (% DV) | Potassium (% DV) | Sodium (% DV) |
|---|---|---|---|---|---|
| Oat milk (2705412) | 1 cup (244 g) | 378 mg (29%) | 4.1 mcg (21%) | 44 mg (1%) | 105 mg (5%) |
| Almond milk, unsweetened (2705409) | 1 cup (244 g) | 422 mg (32%) | 2.2 mcg (11%) | 76 mg (2%) | 146 mg (6%) |
| Almond milk, sweetened (2705407) | 1 cup (244 g) | 405 mg (31%) | 2.2 mcg (11%) | 73 mg (2%) | 142 mg (6%) |
In USDA FNDDS data, the almond entries list about 405 to 422 milligrams of calcium per cup and the oat entry 378 milligrams, 31% to 32% and 29% of the FDA Daily Value. Vitamin D runs the other way in USDA data, about 4.1 micrograms for the oat entry and 2.2 micrograms for each almond entry. Potassium is low in all three rows, 44 to 76 milligrams per cup in USDA data, and sodium is about 105 milligrams for the oat entry and 142 to 146 milligrams for the almond entries.
These calcium figures and the vitamin D figures reflect added nutrients, as the USDA ingredient lists below show, so they describe USDA’s average entry rather than any one carton. FDA’s draft guidance on plant-based milk alternatives says nutritional content varies “within the same type depending on the raw materials used, processing, fortification with vitamins and minerals, and addition of other ingredients, such as sugar and oil.”
What USDA lists as ingredients
FNDDS builds each survey entry from ingredients, which USDA calls input foods. The table gives them as USDA lists them for the three entries.
| Beverage (USDA FDC ID) | USDA FNDDS input foods |
|---|---|
| Oat milk (2705412) | Salt, table; Vitamin D as ingredient; Calcium as ingredient; Cereals, oats, regular and quick, not fortified, dry; Oil, canola; Beverages, water, tap, drinking; Sugars, granulated; Vitamin B-12 as ingredient |
| Almond milk, unsweetened (2705409) | Almond milk, unsweetened, plain, shelf stable |
| Almond milk, sweetened (2705407) | Almond milk, unsweetened, plain, shelf stable; Sugars, granulated |
In USDA’s recipe, the oat entry combines oats, water, oil, salt, granulated sugar and added calcium, vitamin D and vitamin B-12, while the sweetened almond entry is the unsweetened almond beverage with granulated sugar added. FDA’s draft guidance describes these products in general terms: plant-based milk alternatives are made from plant materials, with grains such as oat and tree nuts such as almond among its examples, and “water is generally the primary ingredient in these products.” A carton’s ingredient list shows what that product contains.
Labels, the dairy group and allergens
FDA’s draft guidance, issued in February 2023 and marked not for implementation, says plant-based milk alternatives “are not milk” and that “FDA has not established compositional requirements” for them. It notes that these products “come in unsweetened and sweetened versions”; under FDA’s labeling rule, 21 CFR 101.9, the Added Sugars line on the Nutrition Facts panel, with a Daily Value of 50 grams, shows how much sugar was added.
The Dietary Guidelines for Americans, 2020-2025, list beverages “made from plants, such as soy, oat, rice, coconut, and almond” as plant-based milk alternatives and say “only fortified soy beverage is currently considered a dairy equivalent,” so the Dietary Guidelines place neither the oat nor the almond beverage in the dairy group. The Dietary Guidelines add that “these beverages should not be used in the first year of life to replace human milk or infant formula.” The sibling guide to plant-based milk covers soy, rice and coconut beverages, and types of milk covers dairy milks.
- Allergens: FDA’s major food allergens include “tree nuts (such as almonds, walnuts, pecans)”, and FDA’s guidance says a label must name the specific type of tree nut; oats are not on FDA’s list of major food allergens.
- Same name, different cartons: FDA says nutritional content varies within the same type, so the Nutrition Facts label on a carton is the figure for that product.
- Related guides: soy milk, cashew milk, oats and foods high in calcium.
Frequently Asked Questions
Which has more calories per cup, the oat or the almond beverage?
In USDA FNDDS data, the oat entry lists about 110 calories per 244-gram cup, the unsweetened almond entry 37 calories and the sweetened almond entry 73 calories.
Do oat and almond beverages differ in protein?
Only slightly in USDA FNDDS data: about 1.6 grams per cup for the oat entry and 1.3 grams for each almond entry.
Which lists more calcium?
USDA FNDDS lists about 422 milligrams per cup for unsweetened almond, 405 milligrams for sweetened almond and 378 milligrams for the oat entry; all three include added calcium in USDA’s ingredient lists.
Why does this page not use USDA SR Legacy?
USDA SR Legacy has no oat beverage entry, so all three rows come from USDA’s FNDDS 2021-2023 survey data at the same 244-gram cup.
Is either beverage a major food allergen?
FDA lists tree nuts such as almonds among the major food allergens, and the label must name the specific tree nut; FDA’s list does not include oats.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Plant-Based Milk: Dairy-Free Beverages Compared With USDA Data, Oat Milk: Nutrition, Added Sugars, Gluten and How It Compares to Milk, Types of Milk: Dairy Milk Types and Plant Beverages Compared With USDA Data.