Oatly Oat Milk vs Rice Cakes
Side-by-side macro comparison. Oatly Oat Milk vs Rice Cakes per their standard serving sizes.
Macro Comparison Table
| Macro | Oatly Oat Milk | Rice Cakes | Difference |
|---|---|---|---|
| Calories | 120 cal | 35 cal | +243% Oatly |
| Protein | 3g | 0.7g | +329% Oatly |
| Carbs | 16g | 7g | +129% Oatly |
| Fat | 1g | 0.3g | +233% Oatly |
Differences shown relative to Oatly Oat Milk. Positive = Oatly Oat Milk has more.
Quick Take
Oatly Oat Milk delivers 120 calories per serving with 3g protein, 16g carbs, and 1g fat. Rice Cakes delivers 35 calories with 0.7g protein, 7g carbs, and 0.3g fat. The most meaningful difference: Rice Cakes saves 85 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, Rice Cakes gives you 85 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. Oatly Oat Milk brings 120 calories — useful when you're chasing a surplus and struggling to eat enough. Oatly 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
Rice Cakes fits cleanly into keto with only 7g carbs. Oatly Oat Milk at 16g carbs uses significantly more of your daily 20g carb budget.
Frequently Asked
Which has more protein, Oatly Oat Milk or Rice Cakes?
Oatly Oat Milk has more protein: 3g vs 0.7g per serving. That's a difference of 2.3g.
Which has fewer calories, Oatly Oat Milk or Rice Cakes?
Rice Cakes has 35 calories per serving vs 120 calories in Oatly Oat Milk — a difference of 85 calories.
Is Oatly Oat Milk or Rice Cakes better for keto?
Rice Cakes is the better keto choice at 7g carbs per serving vs 16g carbs in Oatly Oat Milk.
Is Oatly Oat Milk or Rice Cakes better for weight loss?
For weight loss, Rice Cakes gives you more calorie flexibility (85 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
Rice Cakes
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Oatly Oat Milk
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Rice Cakes
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 Oatly Oat Milk and Rice Cakes stack up:
Full Oatly Oat Milk guide • Full Rice Cakes guide • All comparisons