Ingredient swap
Oat Milk vs Whole Milk
Oat Milk has 1 g protein and 48 calories per 100 g; whole milk has 3.2 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 whole milk.
Side by side
| Per 100 g | Oat Milk | Whole Milk |
|---|---|---|
| Calories | 48 better | 61 |
| Protein | 1 g | 3.2 gbetter |
| Carbs | 6.5 g | 4.8 gbetter |
| Fat | 2 g | 3.3 g |
| Fiber | 0.8 gbetter | 0 g |
| Sugar | 4 gbetter | 5.1 g |
| Sodium | 42 mg | 43 mg |
| 1 cup weighs | 240 g | 244 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 whole milk instead of oat milk?
Swap by weight, not by cup: 1 cup of oat milk (240 g) ≈ 1 cup of whole milk.
Which has more protein?
Whole Milk, with 3.2 g per 100 g versus 1 g.
Which has fewer calories?
Oat Milk, with 48 calories per 100 g.