Oat milk (unsweetened) vs Milk (2%)
Oat milk (unsweetened) counts toward 30 plants a week; Milk (2%) doesn't.
| Oat milk (unsweetened) | Milk (2%) | |
|---|---|---|
| Protein · per 100 g | 0.8 g | 3.3 g |
| Carbs · per 100 g | 5.1 g | 4.8 g |
| Fat · per 100 g | 2.8 g | 2.0 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 43 kcal | 50.0 kcal |
| Protein · per 100 kcal | 1.9 g | 6.6 g |
| To hit 30 g protein | 3750 g · 1612 kcal | 909 g · 455 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Milk (2%) delivers 3.5× the protein per calorie of Oat milk (unsweetened) (6.6 g vs 1.9 g per 100 kcal).
More protein / 100 g: MilkLighter per 100 g: Oat milkSmaller 30 g portion: Milk
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.