Basmati Rice vs Oatly Oat Milk
Side-by-side macro comparison. Basmati Rice vs Oatly Oat Milk per their standard serving sizes.
Basmati Rice
per 1 cup cooked (158g)
Macro Comparison Table
| Macro | Basmati Rice | Oatly Oat Milk | Difference |
|---|---|---|---|
| Calories | 191 cal | 120 cal | +59% Basmati |
| Protein | 4g | 3g | +33% Basmati |
| Carbs | 44g | 16g | +175% Basmati |
| Fat | 0.6g | 1g | -40% Basmati |
Differences shown relative to Basmati Rice. Positive = Basmati Rice has more.
Quick Take
Basmati Rice delivers 191 calories per serving with 4g protein, 44g carbs, and 0.6g fat. Oatly Oat Milk delivers 120 calories with 3g protein, 16g carbs, and 1g fat. The most meaningful difference: Oatly Oat Milk saves 71 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Oatly Oat Milk gives you 71 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), Oatly Oat Milk delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Basmati Rice brings 191 calories — useful when you're chasing a surplus and struggling to eat enough. Basmati Rice delivers 4g 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
Oatly Oat Milk fits cleanly into keto with only 16g carbs. Basmati Rice at 44g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Basmati Rice or Oatly Oat Milk?
Basmati Rice has more protein: 4g vs 3g per serving. That's a difference of 1g.
Which has fewer calories, Basmati Rice or Oatly Oat Milk?
Oatly Oat Milk has 120 calories per serving vs 191 calories in Basmati Rice — a difference of 71 calories.
Is Basmati Rice or Oatly Oat Milk better for keto?
Oatly Oat Milk is the better keto choice at 16g carbs per serving vs 44g carbs in Basmati Rice.
Is Basmati Rice or Oatly Oat Milk better for weight loss?
For weight loss, Oatly Oat Milk gives you more calorie flexibility (71 cal less per serving). For preserving muscle during a deficit, Oatly Oat Milk delivers more protein per calorie. Most people on cuts benefit from Oatly Oat Milk.
Which Is Better for Your Goal?
🔥 Weight Loss
Basmati Rice
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Basmati Rice
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Oatly 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
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Other ways Basmati Rice and Oatly Oat Milk stack up:
Full Basmati Rice guide • Full Oatly Oat Milk guide • All comparisons