Which has more calories, oat milk or soy milk?

Per 100 g, oat milk has 50 calories and soy milk has 43. Soy Milk is lower in calories.

Which has more protein, oat milk or soy milk?

Oat Milk has 1 g of protein per 100 g; soy milk has 3.3 g. Soy Milk wins on protein.

Is oat milk or soy milk better for weight loss?

For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward soy milk — but portion size matters more than which food you pick.

Calorie comparison

Oat Milk vs Soy Milk

Per 100 grams, soy milk is the lighter choice by 7 calories, while soy milk delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.

Oat Milk nutrition →Soy Milk nutrition →

Per 100 grams

Per 100 g	Oat Milk	Soy Milk
Calories	50	43
Protein	1 g	3.3 g
Carbs	8 g	4 g
Fat	1.5 g	1.8 g

Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.

Per typical serving

🥛 Oat Milk

1 cup (240 g)

120 cal

2.4 g protein · 19.2 g carbs · 3.6 g fat

🥛 Soy Milk

1 cup (243 g)

104 cal

8 g protein · 9.7 g carbs · 4.4 g fat

Frequently asked

Which has more calories, oat milk or soy milk?
Per 100 g, oat milk has 50 calories and soy milk has 43. Soy Milk is lower in calories.
Which has more protein, oat milk or soy milk?
Oat Milk has 1 g of protein per 100 g; soy milk has 3.3 g. Soy Milk wins on protein.
Is oat milk or soy milk better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward soy milk — but portion size matters more than which food you pick.

More comparisons

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