Ingredient swap
Oat Milk vs Plain Yogurt
Oat Milk has 1 g protein and 48 calories per 100 g; plain yogurt has 3.5 g and 61. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of oat milk (240 g) ≈ 1 cup of plain yogurt.
Side by side
| Per 100 g | Oat Milk | Plain Yogurt |
|---|---|---|
| Calories | 48 better | 61 |
| Protein | 1 g | 3.5 gbetter |
| Carbs | 6.5 g | 4.7 gbetter |
| Fat | 2 g | 3.3 g |
| Fiber | 0.8 gbetter | 0 g |
| Sugar | 4 gbetter | 4.7 g |
| Sodium | 42 mgbetter | 46 mg |
| 1 cup weighs | 240 g | 245 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use plain yogurt instead of oat milk?
Swap by weight, not by cup: 1 cup of oat milk (240 g) ≈ 1 cup of plain yogurt.
Which has more protein?
Plain Yogurt, with 3.5 g per 100 g versus 1 g.
Which has fewer calories?
Oat Milk, with 48 calories per 100 g.