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Head to headSoy Milk vs Oat Milk
Protein against carbs — the two plant milks with actual arguments.
Soy Milk takes it, 67 to 56. A 11-point gap. The only plant milk with protein worth mentioning. Oat Milk’s case: The barista's favorite liquid impostor.
Tale of the tape
| Nutrient | Soy Milk per 100g | Oat Milk per 100g |
|---|---|---|
| Calories | 33 ● | 48 |
| Protein | 2.9g ● | 0.8g |
| Total Fat | 1.6g ● | 2.7g |
| Saturated Fat | 0.2g | 0g ● |
| Dietary Fiber | 0.5g ● | 0g |
| Total Sugars | 0g ● | 2.3g |
| Sodium | 37mg ● | 42mg |
| Cholesterol | 0mg | 0mg |
| Potassium | 120mg | 148mg ● |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Soy Milk wins
- Soy Milk has 5.3x the protein of Oat Milk per 100 calories.
- Vitamin B12: 46% DV vs Oat Milk’s 21% DV (per 100g).
Where Oat Milk wins
- Oat Milk has less sodium per 100 calories (Soy Milk has more).
Questions
Is Soy Milk healthier than Oat Milk?
By our scoring, Soy Milk grades higher (67 vs 56). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Soy Milk or Oat Milk?
Soy Milk: 8.8g per 100 calories. Oat Milk: 1.7g per 100 calories.
How many calories are in Soy Milk vs Oat Milk?
Soy Milk: 33 calories per 100g. Oat Milk: 48 calories per 100g.
A note before you eat your screen: grades are computed from published nutrition data with a transparent formula. They are a starting point for thinking about food, not medical advice. Talk to your doctor or a registered dietitian about your diet.