Nutritional content of cow, soy, almond and oat milks Nutrient value per 243 g cup Cow milk (whole, vitamin D added)[19] Soy milk (unsweetened; calcium, vitamins A and D added)[20] Almond milk (unsweetened)[21] Oat milk (unsweetened)[22] Energy, kJ (kcal) 620 (149) 330 (80) 160 (39) 500 (120) Protein (g) 7.69 6.95 1.55 3 Fat (g) 7.93 3.91 2.88 5 Saturated fat (g) 4.55 0.5 0 0.5 Carbohydrate (g) 11.71 4.23 1.52 16 Fiber (g) 0 1.2 0 2 Sugars (g) 12.32 1 0 7 Calcium (mg) 276 301 516 350 Potassium (mg) 322 292 176 390 Sodium (mg) 105 90 186 140 Vitamin B 12 (µg) 1.10 2.70 0 1.2 Vitamin A (IU) 395 503 372 267 Vitamin D (IU) 124 119 110 144 Cholesterol (mg) 24 0 0 0