How many calories are in one cup of oat milk?

Oat milk has 91 calories per cup or 38 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one cup of oat milk?

One cup of Oat Milk has 3 grams of protein or about 6% of daily recommended intake.

What vitamins and minerals are in oat milk?

Oat milk is an excellent source of many nutrients, including Vitamin D, calcium and Vitamin B12. It also contains significant amounts of dietary fiber, Vitamin A and riboflavin.

Food with Nutrition Similar to Oat Milk

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Summary
Similar dairy
Similar vegan
Similar seafood

Oat Milk source

Similar to Oat Milk

A popular food, oat milk is an excellent source of calcium. It also has significant amounts of dietary fiber, Vitamin D, riboflavin and Vitamin B12. One cup of oat milk contains about 91 calories.

Milk, soy milk and buttermilk are similar to oat milk nutritionally. Other similar foods include feta cheese, rice milk and nutritional yeast.

We compared the key nutrients in oat milk (calcium, dietary fiber, Vitamin D, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Milk, Buttermilk, Skim Milk, Feta Cheese, Yogurt, Vanilla Ice Cream, Ricotta Cheese, Egg Yolk, Half and Half, Boiled Egg, Sour Cream, Kefir

vegan: Soy Milk, Rice Milk, Nutritional Yeast, Chocolate Ice Cream, Pickles

seafood: Salmon, Crab Meat

The details of the top 20 foods most nutritionally similar to oat milk are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to oat milk. Milk, buttermilk, skim milk, feta cheese and yogurt are all high in calcium, dietary fiber, Vitamin D, riboflavin and or Vitamin B12.

Milk

Similarity: > 90%

Milk is also high in calcium and contains some of the same nutrients. Moreover, milk contains more protein, Vitamin A, Vitamin D and potassium than oat milk.

For 100 grams of oat milk and milk:

Oat Milk (about 3/8 cup)		Milk (3/8 cup)
125	calcium (MG)	120
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	49
0.14	riboflavin (MG)	0.19
0.38	Vitamin B12 (UG)	0.53

However, oat milk does contain more dietary fiber than milk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	50
2.1	sugar (G)	5.1
1.3	protein (G)	3.3
0	saturated fat (G)	1.3
0	trans fat (G)	0.09
0	Vitamin C (MG)	0.2
0	Vitamin A (UG)	55
33	Vitamin D (IU)	49
0	Vitamin E (MG)	0.03
0.3	iron (MG)	0.02
35	potassium (MG)	140
0	thiamin (MG)	0.04
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.36
0	Vitamin B6 (MG)	0.04
0	folate (UG)	5
0.38	Vitamin B12 (UG)	0.53

0.916 | 0.916 | 1.33 Complete Comparison:
Milk vs. Oat Milk

Buttermilk

Similarity: > 90%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more protein, Vitamin A and Vitamin D than oat milk.

For 100 grams of oat milk and buttermilk:

Oat Milk (about 3/8 cup)		Buttermilk (3/8 cup)
125	calcium (MG)	115
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	52
0.14	riboflavin (MG)	0.17
0.38	Vitamin B12 (UG)	0.46

However, oat milk does contain more dietary fiber than buttermilk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	62
2.1	sugar (G)	4.9
1.3	protein (G)	3.2
0	saturated fat (G)	1.9
0	Vitamin A (UG)	47
33	Vitamin D (IU)	52
0	Vitamin E (MG)	0.07
0.3	iron (MG)	0.03
35	potassium (MG)	135
0	thiamin (MG)	0.05
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.38
0	Vitamin B6 (MG)	0.04
0	folate (UG)	5
0.38	Vitamin B12 (UG)	0.46

0.909 | 0.909 | 1.31 Complete Comparison:
Buttermilk vs. Oat Milk

Skim Milk

Similarity: > 90%

Skim milk is also high in calcium and contains some of the same nutrients. Moreover, skim milk contains more protein, Vitamin A, potassium, thiamin and pantothenic acid than oat milk.

For 100 grams of oat milk and skim milk:

Oat Milk (about 3/8 cup)		Skim Milk (3/8 cup)
125	calcium (MG)	122
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	47
0.14	riboflavin (MG)	0.18
0.38	Vitamin B12 (UG)	0.5

However, oat milk does contain more dietary fiber than skim milk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	34
2.1	sugar (G)	5.1
1.3	protein (G)	3.4
0	saturated fat (G)	0.06
0	Vitamin A (UG)	61
33	Vitamin D (IU)	47
0	Vitamin E (MG)	0.01
0.3	iron (MG)	0.03
35	potassium (MG)	156
0	thiamin (MG)	0.05
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.36
0	Vitamin B6 (MG)	0.04
0	folate (UG)	5
0.38	Vitamin B12 (UG)	0.5

0.906 | 0.906 | 1.3 Complete Comparison:
Skim Milk vs. Oat Milk

Feta Cheese

Similarity: 87%

More nutritionally dense than oat milk, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and thiamin than oat milk.

For 100 grams of oat milk and feta cheese:

Oat Milk (about 3/8 cup)		Feta Cheese (5/8 cup)
125	calcium (MG)	493
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	16
0.14	riboflavin (MG)	0.84
0.38	Vitamin B12 (UG)	1.7

However, oat milk does contain more dietary fiber and Vitamin D than feta cheese by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	265
2.1	sugar (G)	0
1.3	protein (G)	14
0	saturated fat (G)	13
0	Vitamin A (UG)	125
33	Vitamin D (IU)	16
0	Vitamin E (MG)	0.18
0.3	iron (MG)	0.65
35	potassium (MG)	62
0	thiamin (MG)	0.15
0	niacin (MG)	0.99
0	pantothenic acid (MG)	0.97
0	Vitamin B6 (MG)	0.42
0	folate (UG)	32
0.38	Vitamin B12 (UG)	1.7

0.872 | 0.872 | 5.04 Complete Comparison:
Feta Cheese vs. Oat Milk

Yogurt

Similarity: 85%

Yogurt is also high in calcium and contains some of the same nutrients. Also, yogurt contains more protein, Vitamin A and potassium than oat milk.

For 100 grams of oat milk and yogurt:

Oat Milk (about 3/8 cup)		Yogurt (5/8 container)
125	calcium (MG)	121
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	2
0.14	riboflavin (MG)	0.14
0.38	Vitamin B12 (UG)	0.37

However, oat milk does contain more dietary fiber and Vitamin D than yogurt by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	61
2.1	sugar (G)	4.7
1.3	protein (G)	3.5
0	saturated fat (G)	2.1
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	27
33	Vitamin D (IU)	2
0	Vitamin E (MG)	0.06
0.3	iron (MG)	0.05
35	potassium (MG)	155
0	thiamin (MG)	0.03
0	niacin (MG)	0.08
0	pantothenic acid (MG)	0.39
0	Vitamin B6 (MG)	0.03
0	folate (UG)	7
0.38	Vitamin B12 (UG)	0.37

0.848 | 0.848 | 1.15 Complete Comparison:
Yogurt vs. Oat Milk

Vanilla Ice Cream

Similarity: 84%

More nutritionally dense than oat milk, vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more protein and Vitamin A than oat milk.

For 100 grams of oat milk and vanilla ice cream:

Oat Milk (about 3/8 cup)		Vanilla Ice Cream (1.5 serving)
125	calcium (MG)	128
0.8	dietary fiber (G)	0.7
33	Vitamin D (IU)	8
0.14	riboflavin (MG)	0.24
0.38	Vitamin B12 (UG)	0.39

However, oat milk does contain more Vitamin D than vanilla ice cream by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	207
2.1	sugar (G)	21
1.3	protein (G)	3.5
0	saturated fat (G)	6.8
0	Vitamin C (MG)	0.6
0	Vitamin A (UG)	118
33	Vitamin D (IU)	8
0	Vitamin E (MG)	0.3
0.3	iron (MG)	0.09
35	potassium (MG)	199
0	thiamin (MG)	0.04
0	niacin (MG)	0.12
0	pantothenic acid (MG)	0.58
0	Vitamin B6 (MG)	0.05
0	folate (UG)	5
0.38	Vitamin B12 (UG)	0.39

0.84 | 0.84 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Oat Milk

Ricotta Cheese

Similarity: 83%

More nutritionally dense than oat milk, ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, trans fat and Vitamin A than oat milk.

For 100 grams of oat milk and ricotta cheese:

Oat Milk (about 3/8 cup)		Ricotta Cheese (3.5 ounces)
125	calcium (MG)	206
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	10
0.14	riboflavin (MG)	0.3
0.38	Vitamin B12 (UG)	0.85

However, oat milk does contain more dietary fiber and Vitamin D than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	150
2.1	sugar (G)	0.27
1.3	protein (G)	7.5
0	saturated fat (G)	6.4
0	trans fat (G)	0.33
0	Vitamin A (UG)	120
33	Vitamin D (IU)	10
0	Vitamin E (MG)	0.11
0.3	iron (MG)	0.13
35	potassium (MG)	219
0	thiamin (MG)	0.01
0	niacin (MG)	0.14
0	pantothenic acid (MG)	0.46
0	Vitamin B6 (MG)	0.1
0	folate (UG)	4
0.38	Vitamin B12 (UG)	0.85

0.827 | 0.827 | 2.22 Complete Comparison:
Ricotta Cheese vs. Oat Milk

Egg Yolk

Similarity: 78%

More nutritionally dense than oat milk, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than oat milk.

For 100 grams of oat milk and egg yolk:

Oat Milk (about 3/8 cup)		Egg Yolk (6 large)
125	calcium (MG)	129
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	218
0.14	riboflavin (MG)	0.53
0.38	Vitamin B12 (UG)	2

However, oat milk does contain more dietary fiber than egg yolk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	322
2.1	sugar (G)	0.56
1.3	protein (G)	16
0	saturated fat (G)	9.6
0	Vitamin A (UG)	381
33	Vitamin D (IU)	218
0	Vitamin E (MG)	2.6
0.3	iron (MG)	2.7
35	potassium (MG)	109
0	thiamin (MG)	0.18
0	niacin (MG)	0.02
0	pantothenic acid (MG)	3
0	Vitamin B6 (MG)	0.35
0	folate (UG)	146
0.38	Vitamin B12 (UG)	2

0.776 | 0.776 | 6.97 Complete Comparison:
Egg Yolk vs. Oat Milk

Half and Half

Similarity: 77%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more protein, trans fat and Vitamin C than oat milk.

For 100 grams of oat milk and half and half:

Oat Milk (about 3/8 cup)		Half and Half (3.5 fls)
125	calcium (MG)	107
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	2
0.14	riboflavin (MG)	0.19
0.38	Vitamin B12 (UG)	0.19

However, oat milk does contain more dietary fiber, Vitamin D and Vitamin B12 than half and half by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	131
2.1	sugar (G)	4.1
1.3	protein (G)	3.1
0	saturated fat (G)	7
0	trans fat (G)	0.46
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	97
33	Vitamin D (IU)	2
0	Vitamin E (MG)	0.25
0.3	iron (MG)	0.05
35	potassium (MG)	132
0	thiamin (MG)	0.03
0	niacin (MG)	0.11
0	pantothenic acid (MG)	0.54
0	Vitamin B6 (MG)	0.05
0	folate (UG)	3
0.38	Vitamin B12 (UG)	0.19

0.773 | 0.773 | 1.4 Complete Comparison:
Half and Half vs. Oat Milk

Boiled Egg

Similarity: 76%

More nutritionally dense than oat milk, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than oat milk.

For 100 grams of oat milk and boiled egg:

Oat Milk (about 3/8 cup)		Boiled Egg (3/4 cup)
125	calcium (MG)	50
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	87
0.14	riboflavin (MG)	0.51
0.38	Vitamin B12 (UG)	1.1

However, oat milk does contain more dietary fiber than boiled egg by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	155
2.1	sugar (G)	1.1
1.3	protein (G)	13
0	saturated fat (G)	3.3
0	Vitamin A (UG)	149
33	Vitamin D (IU)	87
0	Vitamin E (MG)	1
0.3	iron (MG)	1.2
35	potassium (MG)	126
0	thiamin (MG)	0.07
0	niacin (MG)	0.06
0	pantothenic acid (MG)	1.4
0	Vitamin B6 (MG)	0.12
0	folate (UG)	44
0.38	Vitamin B12 (UG)	1.1

0.756 | 0.756 | 3.59 Complete Comparison:
Boiled Egg vs. Oat Milk

Sour Cream

Similarity: 76%

Sour cream is also high in calcium and contains some of the same nutrients. Also, sour cream contains more trans fat, Vitamin C and Vitamin A than oat milk.

For 100 grams of oat milk and sour cream:

Oat Milk (about 3/8 cup)		Sour Cream (8 tbsps)
125	calcium (MG)	101
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	0
0.14	riboflavin (MG)	0.17
0.38	Vitamin B12 (UG)	0.21

However, oat milk does contain more dietary fiber, Vitamin D and Vitamin B12 than sour cream by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	198
2.1	sugar (G)	3.4
1.3	protein (G)	2.4
0	saturated fat (G)	10
0	trans fat (G)	0.8
0	Vitamin C (MG)	0.9
0	Vitamin A (UG)	124
33	Vitamin D (IU)	0
0	Vitamin E (MG)	0.38
0.3	iron (MG)	0.07
35	potassium (MG)	125
0	thiamin (MG)	0.02
0	niacin (MG)	0.09
0	pantothenic acid (MG)	0.47
0	Vitamin B6 (MG)	0.04
0	folate (UG)	6
0.38	Vitamin B12 (UG)	0.21

0.756 | 0.756 | 1.52 Complete Comparison:
Sour Cream vs. Oat Milk

Kefir

Similarity: 74%

Kefir is also high in calcium and contains some of the same nutrients. Moreover, kefir contains more protein, Vitamin A, potassium and thiamin than oat milk.

For 100 grams of oat milk and kefir:

Oat Milk (about 3/8 cup)		Kefir (3/8 cup)
125	calcium (MG)	130
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	41
0.14	riboflavin (MG)	0.14
0.38	Vitamin B12 (UG)	0.29

However, oat milk does contain more dietary fiber than kefir by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	43
2.1	sugar (G)	4.6
1.3	protein (G)	3.8
0	saturated fat (G)	0.66
0	trans fat (G)	0.04
0	Vitamin C (MG)	0.2
0	Vitamin A (UG)	171
33	Vitamin D (IU)	41
0	Vitamin E (MG)	0.02
0.3	iron (MG)	0.04
35	potassium (MG)	164
0	thiamin (MG)	0.03
0	niacin (MG)	0.15
0	pantothenic acid (MG)	0.39
0	Vitamin B6 (MG)	0.06
0	folate (UG)	13
0.38	Vitamin B12 (UG)	0.29

0.735 | 0.735 | 1.42 Complete Comparison:
Kefir vs. Oat Milk

vegan

Several vegan foods offer similar nutrients to oat milk including soy milk, rice milk, nutritional yeast, chocolate ice cream and pickles.

Soy Milk

Similarity: > 90%

Soy milk is also high in calcium and contains some of the same nutrients. Moreover, soy milk contains more Vitamin A, potassium, thiamin, niacin and Vitamin B6 than oat milk.

For 100 grams of oat milk and soy milk:

Oat Milk (about 3/8 cup)		Soy Milk (3/8 cup)
125	calcium (MG)	123
0.8	dietary fiber (G)	0.2
33	Vitamin D (IU)	0
0.14	riboflavin (MG)	0.18
0.38	Vitamin B12 (UG)	0.85

However, oat milk does contain more dietary fiber and Vitamin D than soy milk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	43
2.1	sugar (G)	3.7
1.3	protein (G)	2.6
0	saturated fat (G)	0.21
0	Vitamin A (UG)	55
33	Vitamin D (IU)	0
0	Vitamin E (MG)	0.11
0.3	iron (MG)	0.42
35	potassium (MG)	122
0	thiamin (MG)	0.03
0	niacin (MG)	0.43
0	Vitamin B6 (MG)	0.03
0	folate (UG)	9
0.38	Vitamin B12 (UG)	0.85

0.912 | 0.912 | 1.25 Complete Comparison:
Soy Milk vs. Oat Milk

Rice Milk

Similarity: 87%

Rice milk is also high in calcium and contains some of the same nutrients. Moreover, rice milk contains more Vitamin A, Vitamin E, thiamin, riboflavin and niacin than oat milk.

For 100 grams of oat milk and rice milk:

Oat Milk (about 3/8 cup)		Rice Milk (about 3/8 cup)
125	calcium (MG)	118
0.8	dietary fiber (G)	0.3
33	Vitamin D (IU)	42
0.14	riboflavin (MG)	0.14
0.38	Vitamin B12 (UG)	0.63

However, oat milk does contain more dietary fiber than rice milk by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	47
2.1	sugar (G)	5.3
1.3	protein (G)	0.28
0	Vitamin A (UG)	63
33	Vitamin D (IU)	42
0	Vitamin E (MG)	0.47
0.3	iron (MG)	0.2
35	potassium (MG)	27
0	thiamin (MG)	0.03
0	niacin (MG)	0.39
0	pantothenic acid (MG)	0.15
0	Vitamin B6 (MG)	0.04
0	folate (UG)	2
0.38	Vitamin B12 (UG)	0.63

0.869 | 0.869 | 1.28 Complete Comparison:
Rice Milk vs. Oat Milk

Nutritional Yeast

Similarity: 86%

More nutritionally dense than oat milk, nutritional yeast contains nutrients similar to oat milk, but in smaller amounts overall. Also, nutritional yeast contains more dietary fiber, protein and iron than oat milk.

For 100 grams of oat milk and nutritional yeast:

Oat Milk (about 3/8 cup)		Nutritional Yeast (25 tsps)
125	calcium (MG)	30
0.8	dietary fiber (G)	27
33	Vitamin D (IU)	0
0.14	riboflavin (MG)	4
0.38	Vitamin B12 (UG)	12

However, oat milk does contain more Vitamin D and calcium than nutritional yeast by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	325
2.1	sugar (G)	0
1.3	protein (G)	40
0	saturated fat (G)	1
0	Vitamin C (MG)	0.3
33	Vitamin D (IU)	0
0.3	iron (MG)	2.2
35	potassium (MG)	955
0	thiamin (MG)	11
0	niacin (MG)	40
0	pantothenic acid (MG)	14
0	Vitamin B6 (MG)	1.5
0	folate (UG)	2340
0.38	Vitamin B12 (UG)	12

0.858 | 0.858 | 12.22 Complete Comparison:
Nutritional Yeast vs. Oat Milk

Chocolate Ice Cream

Similarity: 78%

More nutritionally dense than oat milk, chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more protein and Vitamin C than oat milk.

For 100 grams of oat milk and chocolate ice cream:

Oat Milk (about 3/8 cup)		Chocolate Ice Cream (1.75 serving)
125	calcium (MG)	109
0.8	dietary fiber (G)	1.2
33	Vitamin D (IU)	8
0.14	riboflavin (MG)	0.19
0.38	Vitamin B12 (UG)	0.29

However, oat milk does contain more Vitamin D than chocolate ice cream by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	216
2.1	sugar (G)	25
1.3	protein (G)	3.8
0	saturated fat (G)	6.8
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	118
33	Vitamin D (IU)	8
0	Vitamin E (MG)	0.3
0.3	iron (MG)	0.93
35	potassium (MG)	249
0	thiamin (MG)	0.04
0	niacin (MG)	0.23
0	pantothenic acid (MG)	0.55
0	Vitamin B6 (MG)	0.06
0	folate (UG)	16
0.38	Vitamin B12 (UG)	0.29

0.783 | 0.783 | 2 Complete Comparison:
Chocolate Ice Cream vs. Oat Milk

Pickles

Similarity: 76%

Pickles are also high in calcium and contains some of the same nutrients. Moreover, pickles contains more Vitamin C, Vitamin A, potassium, thiamin and pantothenic acid than oat milk.

For 100 grams of oat milk and pickles:

Oat Milk (about 3/8 cup)		Pickles (2.75 spears)
125	calcium (MG)	57
0.8	dietary fiber (G)	1
33	Vitamin D (IU)	0
0.14	riboflavin (MG)	0.06
0.38	Vitamin B12 (UG)	0

However, oat milk does contain more Vitamin D, riboflavin and Vitamin B12 than pickles by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	12
2.1	sugar (G)	1.1
1.3	protein (G)	0.5
0	saturated fat (G)	0.08
0	Vitamin C (MG)	2.3
0	Vitamin A (UG)	6
33	Vitamin D (IU)	0
0	Vitamin E (MG)	0.03
0.3	iron (MG)	0.26
35	potassium (MG)	117
0	thiamin (MG)	0.05
0	niacin (MG)	0.11
0	pantothenic acid (MG)	0.2
0	Vitamin B6 (MG)	0.04
0	folate (UG)	8
0.38	Vitamin B12 (UG)	0

0.762 | 0.762 | 0.72 Complete Comparison:
Pickles vs. Oat Milk

seafood

Salmon

Similarity: 76%

More nutritionally dense than oat milk, salmon contains nutrients similar to oat milk, but in smaller amounts overall. Also, salmon contains more protein, Vitamin A and Vitamin D than oat milk.

For 100 grams of oat milk and salmon:

Oat Milk (about 3/8 cup)		Salmon (3.5 ounces)
125	calcium (MG)	7
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	435
0.14	riboflavin (MG)	0.11
0.38	Vitamin B12 (UG)	4.2

However, oat milk does contain more dietary fiber and calcium than salmon by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	127
2.1	sugar (G)	0
1.3	protein (G)	21
0	saturated fat (G)	0.81
0	trans fat (G)	0.03
0	Vitamin A (UG)	35
33	Vitamin D (IU)	435
0	Vitamin E (MG)	0.4
0.3	iron (MG)	0.38
35	potassium (MG)	366
0	thiamin (MG)	0.08
0	niacin (MG)	8
0	pantothenic acid (MG)	1
0	Vitamin B6 (MG)	0.61
0	folate (UG)	4
0.38	Vitamin B12 (UG)	4.2

0.755 | 0.755 | 5.19 Complete Comparison:
Salmon vs. Oat Milk

Crab Meat

Similarity: 73%

More nutritionally dense than oat milk, crab meat is also high in calcium and contains some of the same nutrients. Moreover, crab meat contains more protein, Vitamin C, Vitamin E and potassium than oat milk.

For 100 grams of oat milk and crab meat:

Oat Milk (about 3/8 cup)		Crab Meat (3/4 cup)
125	calcium (MG)	91
0.8	dietary fiber (G)	0
33	Vitamin D (IU)	0
0.14	riboflavin (MG)	0.09
0.38	Vitamin B12 (UG)	3.3

However, oat milk does contain more dietary fiber and Vitamin D than crab meat by weight.

Here is a comparison of the rest of nutrients:

38	calories (KCAL)	83
2.1	sugar (G)	0
1.3	protein (G)	18
0	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
0	Vitamin A (UG)	1
33	Vitamin D (IU)	0
0	Vitamin E (MG)	1.8
0.3	iron (MG)	0.5
35	potassium (MG)	259
0	thiamin (MG)	0.02
0	niacin (MG)	2.7
0	pantothenic acid (MG)	1
0	Vitamin B6 (MG)	0.16
0	folate (UG)	51
0.38	Vitamin B12 (UG)	3.3

0.73 | 0.73 | 4.38 Complete Comparison:
Crab Meat vs. Oat Milk

Other Nutritional Substitutes

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