Pumpkin Seed Milk vs Milk: The Ultimate Verdict

In the modern day, it seems like you can make milk out of anything – quinoa, hemp, tiger nuts…shall I go on? Today, we’re going to explore pumpkin seed milk and how it compares to traditional cow milk. 

While cow milk can be bought just down the street at your local convenience store, finding pumpkin seed milk might be more of an adventure. Commercial versions aren’t readily available, but there are many recipes for homemade pumpkin seed milk you can make at home. So, if you’re ready to go off the beaten path, read on and find out how pumpkin seed milk can change your culinary game!

Comparing pumpkin seed milk vs milk

	Pumpkin seed milk	Milk
Type	Plant-based (seeds)	Animal-based
Allergens	None	Milk
Vegan?	Yes	No
Paleo?	Likely, if made with paleo-friendly ingredients	No
Keto?	Likely, if made with keto-friendly ingredients	No

Pumpkin seed milk is an allergen-free, vegan milk that can likely be paleo or keto if made with diet-friendly ingredients. On the other hand, cow milk, being an animal-based milk, won’t be suitable for those with milk allergies, nor for vegan, paleo, or keto diets.

Differences between pumpkin seed milk and milk

Pumpkin seed milk and cow milk are worlds apart, thanks to their origins. While one comes from the udders of a dairy cow, the other comes from pumpkin seeds. Regular milk has that classic creamy richness and familiar dairy milk taste and pure white color that we all recognize.

On the other hand, pumpkin seed milk has a nutty flavor and a unique pale green color, as well as a much thinner texture. It’s made by blending soaked pumpkin seeds with water and straining the mixture, and people typically add sweeteners like dates, maple syrup, or vanilla. The leftover pumpkin seed meal can be used in oatmeal, smoothies, or to bake muffins or energy bars!

After milking, cow’s milk is typically pasteurized and treated.

Types of cow’s milk

Before we go any further, let’s take a look at the different types of cow’s milk available on the market:

Whole milk: Full-fat, creamy, and well-rounded in flavor, containing around 3.25% milkfat.

2% milk (reduced-fat): With about 2% milkfat, it strikes a balance between rich whole milk and the lower fat content of other options.

1% milk (low-fat): Has around 1% milkfat that makes it noticeably learner in taste and texture.

Skim milk (non-fat): The leanest option around, skim milk has a thinner texture and milder taste with fewer calories.

Lactose-free milk: Specially processed dairy milk with an added enzyme that helps people digest lactose. 

Raw cow milk (whole): Straight from the cow and untreated, containing all the natural nutrients and enzymes, but comes with potential health risks.

Flavored milk: Regular milk with added flavorings like chocolate and strawberry, and sweeteners.

How to use pumpkin seed milk vs milk

Pumpkin seed milk:

• Froth and add to a fall-themed latte or drink.
• Replace dairy in overnight oats with pumpkin seed milk.
• Make a non-dairy pumpkin seed milk ice cream.
• Add to pies, cakes, breads, and pastries.
• Stir into soups and sauces.

Regular milk:

• Enjoy a cold or warm glass of milk on its own.
• Use in comfort recipes like creamy pasta sauces and mashed potatoes.
• Incorporate into cakes, cookies, and other baked goods.
• Warm up and froth for hot chocolate or a chai or matcha latte.
• Create desserts like flans, custards, and puddings.

Can you substitute pumpkin seed milk for milk?

You can swap out regular milk with pumpkin seed milk and vice versa. Pumpkin seed milk is a great dairy-free option for baking, cereal, and smoothies with its mild nutty and earthy flavor, but in recipes where milk’s flavor and thicker texture are more of a central element, you might find that pumpkin seed milk won’t work as well.

Nutrition: Pumpkin seed milk vs milk

While, unfortunately, the nutritional values for pumpkin seed milk aren’t readily available, pumpkin seed milk is said to be high in calcium (just like milk!) and an excellent source of dietary fiber, iron, potassium, and protein. It does have the potential to be higher in carbohydrates and fats, so be wary when using in high amounts. Pumpkin seeds, in general, are high in antioxidants and iron and are loaded with oils, vitamins, and minerals, providing numerous health benefits.

Cow milk is also nutritionally dense, especially loved for its calcium (25% – 30% DV) and protein (8g) content. But depending on the type of milk, you’ll get varying amounts of calories, carbs, and fats. It’s a great choice if you’re looking for something to support bone health and muscle growth.

Per 1 cup (237 ml/8 oz.)	Calories	Total fat (sat. fat)	Total carbs	Total sugars (incl. added)	Protein	Calcium	Vit D
Pumpkin seed milk	?	?	?	?	?	?	?
Whole milk	160	8 g (4.5 g)	11g	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 (0 g)	8 g	25% DV	10% DV
Skim milk (non-fat milk)	90	0 g	13 g	12 g (0 g)	8 g	30% DV	25% DV

? = reliable information not available (e.g., commercial versions not available, incomplete information, etc.)

How to store pumpkin seed milk and milk

If you’re making your own pumpkin seed milk (you likely will be!), store in the fridge and consume within 3 – 5 days. For packaged versions, be sure to follow the best before date printed on the carton. Cow’s milk needs to be stored in the fridge right away and lasts longer on average, 4 – 7 days past the expiration date if unopened, and depends on the type of milk once opened. Whole milk lasts around 5 – 7 days, reduced-fat and skim last 7 days, and lactose-free milk lasts 7 – 10 days.

Pumpkin seed milk vs milk: What’s the verdict?

The verdict is that there’s no comparing classic cow milk and pumpkin seed milk. While they’re both versatile enough to be used in place of one another when needed, it’s clear that they’re better used for their strengths. Pumpkin seed milk is a great plant-based milk for simpler uses like baking and smoothies, while dairy milk’s thick texture and other classic qualities make it irreplaceable for culinary classics like mac and cheese and scalloped potatoes. Why not do a little experimenting and see what a variety of milk options can do in your kitchen?

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