Oat Milk vs. Greek Yogurt

Nutrition comparison of Oat Milk and Greek Yogurt

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oat milk versus greek yogurt (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oat milk and greek yogurt:

  • Both greek yogurt and oat milk are high in calcium.
  • Greek yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Greek yogurt has signficantly more Vitamin A than oat milk.
  • Greek yogurt is a great source of protein.
Detailed nutritional comparison of oat milk and greek yogurt is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Oat Milk src
Image of Greek Yogurt src

Calories and Carbs

calories

Oat milk has 48% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and oat milk has 38 calories.

For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and lighter in fat compared to greek yogurt per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oat Milk Greek Yogurt
Protein 13% 55%
Carbohydrates 73% 22%
Fat 14% 24%
Alcohol ~ ~

carbohydrates

Greek yogurt and oat milk contain similar amounts of carbs - greek yogurt has 3.9g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.

dietary fiber

Oat milk has more dietary fiber than greek yogurt - oat milk has 0.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt and oat milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and oat milk has 2.1g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 696% more protein than oat milk - greek yogurt has 10g of protein per 100 grams and oat milk has 1.3g of protein.

Fat

saturated fat

Oat milk has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and oat milk does not contain significant amounts.

trans fat

Both greek yogurt and oat milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and oat milk does not contain significant amounts.

cholesterol

Oat milk has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and oat milk does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than oat milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and oat milk does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than oat milk - greek yogurt has 90ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.

Vitamin D

Oat milk has more Vitamin D than greek yogurt - oat milk has 33iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and oat milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.

Vitamin K

Greek yogurt and oat milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.

The B Vitamins

Greek yogurt has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both oat milk and greek yogurt contain significant amounts of riboflavin and Vitamin B12.

Oat Milk Greek Yogurt
Thiamin ~ 0.044 MG
Riboflavin 0.142 MG 0.233 MG
Niacin ~ 0.197 MG
Pantothenic acid ~ 0.47 MG
Vitamin B6 ~ 0.055 MG
Folate ~ 12 UG
Vitamin B12 0.38 UG 0.52 UG

Minerals

calcium

Both greek yogurt and oat milk are high in calcium. Oat milk has a little more calcium (9%) than greek yogurt by weight - greek yogurt has 115mg of calcium per 100 grams and oat milk has 125mg of calcium.

iron

Greek yogurt and oat milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and oat milk has 0.3mg of iron.

potassium

Greek yogurt has 303% more potassium than oat milk - greek yogurt has 141mg of potassium per 100 grams and oat milk has 35mg of potassium.



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oat Milk or Greek Yogurt .

Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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FAQ

Does greek yogurt or oat milk contain more calories in 100 grams?
Oat milk has 50% less calories than greek yogurt - greek yogurt has 73 calories in 100g and oat milk has 38 calories.

Is greek yogurt or oat milk better for protein?
Greek yogurt is a great source of protein and it has 700% more protein than oat milk - greek yogurt has 10g of protein per 100 grams and oat milk has 1.3g of protein.

Does greek yogurt or oat milk have more carbohydrates?
By weight, greek yogurt and oat milk contain similar amounts of carbs - greek yogurt has 3.9g of carbs for 100g and oat milk has 7.1g of carbohydrates.

Does greek yogurt or oat milk contain more calcium?
Both greek yogurt and oat milk are high in calcium. Oat milk has a little more calcium ( 10%) than greek yogurt by weight - greek yogurt has 115mg of calcium in 100 grams and oat milk has 125mg of calcium.