Apple Juice (clean data) vs Oat Milk
Side-by-side macro comparison. Apple Juice (clean data) vs Oat Milk per their standard serving sizes.
Apple Juice (clean data)
per 1 cup (248ml)
Macro Comparison Table
| Macro | Apple Juice (clean data) | Oat Milk | Difference |
|---|---|---|---|
| Calories | 114 cal | 120 cal | -5% Apple |
| Protein | 0.2g | 3g | -93% Apple |
| Carbs | 28g | 16g | +75% Apple |
| Fat | 0.3g | 5g | -94% Apple |
Differences shown relative to Apple Juice (clean data). Positive = Apple Juice (clean data) has more.
Quick Take
Apple Juice (clean data) delivers 114 calories per serving with 0.2g protein, 28g carbs, and 0.3g fat. Oat Milk delivers 120 calories with 3g protein, 16g carbs, and 5g fat. The most meaningful difference: they're within 6 calories per serving, so calorie load is essentially equivalent. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Apple Juice (clean data) gives you 6 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Oat Milk delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Oat Milk brings 120 calories — useful when you're chasing a surplus and struggling to eat enough. Oat Milk delivers 3g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Oat Milk fits cleanly into keto with only 16g carbs. Apple Juice (clean data) at 28g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Apple Juice (clean data) or Oat Milk?
Oat Milk has more protein: 3g vs 0.2g per serving. That's a difference of 2.8g.
Which has fewer calories, Apple Juice (clean data) or Oat Milk?
Apple Juice (clean data) has 114 calories per serving vs 120 calories in Oat Milk — a difference of 6 calories.
Is Apple Juice (clean data) or Oat Milk better for keto?
Oat Milk is the better keto choice at 16g carbs per serving vs 28g carbs in Apple Juice (clean data).
Is Apple Juice (clean data) or Oat Milk better for weight loss?
For weight loss, Apple Juice (clean data) gives you more calorie flexibility (6 cal less per serving). For preserving muscle during a deficit, Oat Milk delivers more protein per calorie. Most people on cuts benefit from Oat Milk.
Which Is Better for Your Goal?
🔥 Weight Loss
Apple Juice (clean data)
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Oat Milk
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Oat Milk
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
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Other ways Apple Juice (clean data) and Oat Milk stack up:
Full Apple Juice (clean data) guide • Full Oat Milk guide • All comparisons