In the vast world of milk, there are many different types such as regular milk, almond milk, oat milk, coconut milk, and…pea milk?
Yup, there’s a milk made from peas, which is a great option that boasts one of the best protein contents of all plant-based milks! Plus, it has no allergens, just like oat milk! So which one should you choose?
Well, that depends – we’re going to unpack both of these great choices, piecing together which one is the better one! Then, you can go and enjoy a delicious glass of either pea milk or oat milk!
Let’s check them out!
Comparing pea milk vs oat milk
Both of these milks are plant-based, and have no allergens as mentioned. Pea milk is a little more versatile in terms of special diets, working in both vegan and keto diets while oat milk is only suitable for vegan diets – however, neither is good for paleo.
| Pea milk | Oat milk | |
| Type | Plant-based (legumes) | Plant-based (grain) |
| Allergens | None | None |
| Vegan? | Yes | Yes |
| Paleo? | No | No |
| Keto? | Yes | No |
Differences between pea milk and oat milk
The main difference between pea milk and oat milk is their source.
Pea milk is made from yellow peas, which are ground down to a powder and then blended with water. Emulsifiers are added, giving it a creamy texture with a mild, slightly nutty flavor.
A lot of brands fortify their pea milks to boost their nutritional profiles, but you can easily make your own pea milk at home!
Oat milk is made from oats, which are blended with water. It has a mild flavor that’s slightly sweet, and there are often sweeteners and flavorings (like vanilla extract) added to make it taste even better! Its creamy texture is often enhanced with things like guar gum, and there are vitamins and minerals often added to boost its nutritional profile. Just like pea milk, you can make oat milk at home!
How to use pea milk vs oat milk
Try using your pea milk and oat milk in these delicious ways:
Pea milk:
- Pour it over your cereal.
- Mix it into your oatmeal and smoothies.
- Use it as a lactose and dairy-free milk.
- Bake with it.
- Add it to your coffee and tea.
Oat milk:
- Enjoy it as a dairy-free beverage.
- Add it to your cereal and oatmeal.
- Pair it with your favorite pancake recipe.
- Put it in your coffee.
- Make smoothies with it.
Can you substitute pea milk for oat milk?
You absolutely can! Both milks are plant-based with similar textures and flavors, being milder than a lot of other options. That said, they have some differences in dietary compatibility, but other than that feel free to use them interchangeably!
Nutrition: Pea milk vs oat milk
Pea milk has a much better protein content than oat milk (and most other plant-based milks). It’s also a bit higher in calories, and has 4 grams more fat per serving. Oat milk has 8 grams of carbs per serving, while pea milk has a low carb content of 1 gram per serving. Both milks have no sugar, and are solid sources of calcium and vitamin D.
| Per 1 cup (237 ml/8 oz.) | Pea milk | Oat milk |
| Calories | 80 | 45 |
| Total fat (saturated) | 4.5 g (0.5 g) | 0.5 g (0 g) |
| Total carbs | 1 g | 8 g |
| Total sugars (incl. added) | 0 g | 0 g |
| Protein | 8 g | 1 g |
| Calcium | 30% DV | 25% DV |
| Vit D | 20% DV | 20% DV |
How to store pea milk and oat milk
Pea milk should be stored in the fridge, and be finished within 7-10 days for the best freshness. Oat milk can be stored at room temperature, like in your pantry, for up to 1-4 months if unopened and kept in an aseptic container. Like pea milk, use it within 7-10 days after opening, and keep it in the fridge afterwards for best practice!
Pea milk vs oat milk: Which is better?
Well, which one is better?
Both are quite solid, and fairly similar on paper! A lot of it will come down to taste preferences, although both are only mildly different. You may also want to consider the carb content if you’re following a keto or low-carb diet!
I think each milk is great, and you can’t go wrong with either, but pea milk takes the win here for having a great protein content, being suitable for keto diets, and also having no sugar or allergens!
FAQs
You’ll find health benefits and drawbacks in many different types of milk, so check them out to find one that fits your needs – or talk to a health professional!
Oat milk has some healthy qualities such as low calories, no saturated fat, no sugar, and calcium and vitamin D contents!
Pea milk has some great healthy qualities like lots of protein, low carbs, no sugar, and very little saturated fat.
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