Pea Milk vs Milk: Which is Better?

These days, it seems like you can make milk out of anything, even peas! Yes, you heard that right. Pea milk has been gaining popularity, especially among those seeking plant-based protein sources, but how does pea milk compare to traditional cow’s milk?

As more and more people are exploring plant-based alternatives, it’s essential to understand the key differences between these two milk options. So, let’s get started!

Comparing pea milk vs milk

	Pea milk	Cow milk (including whole, 2%, skim, etc.)
Type	Plant-based (legume)	Animal-based
Common allergens	None	Milk
Vegan?	Yes	No
Paleo?	No	No
Keto?	Yes	No

Differences between pea milk and milk

Pea milk, derived from yellow peas, is a plant-based alternative to cow milk. It’s produced by grinding peas into a powder and blending it with water and emulsifiers. Some brands (like Ripple) add sunflower oil and added nutrients.

Pea milk is often fortified to match cow milk’s nutrients, boasting lower calories and fat. Pea milk is free from dairy, lactose, nuts, and soy, making it one of the best milks for people with allergies!

With a mild, creamy taste and texture akin to cow milk, pea milk is versatile for various culinary uses. In contrast, cow milk, sourced from lactating cows, offers complete proteins, calcium, and vitamin B12 but may trigger lactose intolerance in some individuals.

Types of cow’s milk

Every wonder what’s the difference between the many kinds of milk? Well, here they are:

Whole milk: This is the classic milk we all know and love, with a creamy texture and a full 3.5% milk fat content.

2% milk (reduced-fat): As the name suggests, it contains 2% milk fat, making it a slightly lighter option than whole milk.

1% milk (low-fat): With 1% milk fat content, this milk is even lighter, perfect for those looking to cut back on fat.

Skim milk (non-fat): Skim milk contains 0% milk fat, offering the lowest-calorie option for those watching their fat intake.

Lactose-free milk: This type of milk is suitable for people who are lactose intolerant, as it has had the lactose (milk sugar) removed by adding the lactase enzyme.

Raw cow milk (whole): Unpasteurized and unprocessed, raw cow milk is milk straight from the udder, preserving its natural state.

Flavored milk: Variants like chocolate and strawberry milk, which are usually sweetened and flavored for a delightful treat.

How to use pea milk vs milk

Let’s talk about how you can use pea milk and regular milk in various ways:

Pea milk:

• Enjoy it in your morning cereal or oatmeal.
• Use it as a base for smoothies and shakes.
• Substitute it for regular milk in your coffee or tea.
• Bake with it, just like you would with regular milk.
• Make creamy soups and sauces with pea milk.

Milk:

• Use it in all your baking recipes, from cakes to cookies.
• Pour it over your favorite breakfast cereal.
• Make hot cocoa or indulge in a cold glass of milk.
• Create rich and creamy sauces for savory dishes.
• Add it to scrambled eggs or omelets for fluffiness.

Can you substitute pea milk for milk?

Absolutely! In most cases, you can easily swap pea milk for regular milk in your recipes. It’s a great option for those looking for a plant-based alternative, whether due to dietary preferences, lactose intolerance, or environmental concerns.

Nutrition: Pea milk vs milk

Pea milk is among the higher protein plant-based milks, thanks to the pea protein blend. Some brands, like Ripple, fortify their pea milk with additional nutrients like algal oil and vitamin B12.

Pea milk is also very low in carbs, with 1 gram per cup compared to 11-13 grams for milk. Plus, the glycemic index of yellow peas is also low, so pea milk isn’t as likely to spike blood sugar as cow milk.

However, cow’s milk is a rich source of complete protein, calcium, vitamin D, and other essential nutrients.

Per cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Pea milk	80	4.5 g (0.5 g)	1 g	0 g	8 g	30% DV	25% DV
Whole milk	160	8 g (4.5 g)	11 g	10 g (0 g)	8 g	25% DV	10% DV
2% milk	130	5 g (3 g)	12 g	12 g (0 g)	8 g	25% DV	10% DV
1% milk	110	2.5 g (1.4 g)	13 g	12 g (0g)	8 g	25% DV	10% DV
Skim milk (nonfat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

How to store pea milk and milk

Store pea milk and regular milk in their original containers or glass jars in the refrigerator at temperatures below 40°F (4°C). Pea milk may last up to 7-10 days, while regular milk can last about 5-7 days.

Shake pea milk before use due to separation. For extended shelf life, consider freezing both types of milk; leave some space in containers to account for expansion. Thaw frozen milk in the refrigerator and use within 24 hours for optimal quality.

Pea milk vs milk: Which is better

Now comes the big question – which one is better overall? The answer to this depends on individual preferences and dietary needs.

If you are lactose intolerant or prefer a plant-based option, pea milk could be an excellent choice for you. It offers a high protein content and is generally free from common allergens like dairy and nuts. It’s also more eco-friendly, requiring less water and producing fewer greenhouse gas emissions than cow’s milk.

On the other hand, cow’s milk is a reliable source of nutrients, especially calcium and vitamin D, crucial for bone health. It’s also a complete protein source, meaning it contains all the essential amino acids our bodies need.

FAQs:

Links on this page may be affiliate links, for which the site earns a small commission, but the price for you is the same