What are the nutritional benefits of pea milk compared to other milk alternatives?
Pea milk stands out for protein: unsweetened Ripple provides about 8 g per cup, similar to cow's milk and more than almond or oat milk, with about 70 calories. It is dairy-free, nut-free and soy-free, and fortified with calcium and vitamin D. Flavored versions add sugar, so choose unsweetened.
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What are the nutritional benefits of pea milk?
Pea milk is made from pea protein. According to Healthline’s review of Ripple, one cup of unsweetened original Ripple provides:
- About 8 g of protein, the same as cow’s milk and far more than almond milk (about 1 g).
- About 70 calories, 0 g carbs and 4.5 g fat.
- Roughly 45 percent of the daily value for calcium, 30 percent for vitamin D and 15 percent for iron.
- Omega-3 DHA from algal oil.
Other pea milks differ, so these figures describe one brand, not all.
How does it compare with other milks?
| Milk | Protein per cup (typical) | Note |
|---|---|---|
| Pea (unsweetened Ripple) | About 8 g | Fortified; nut-free and soy-free |
| Soy | Check the label (varies by brand) | Closest alternative; soy allergen |
| Dairy | About 8 g | Natural protein, lactose |
| Oat | About 1 g (Silk Original) | Sweeter, low protein |
| Almond (unsweetened) | About 1 g | Light, low calorie |
Who does pea milk suit?
Healthline says Ripple is dairy-free, lactose-free, soy-free, nut-free, gluten-free and vegan, which helps people with lactose intolerance or nut and soy allergies. Always check the allergen statement on the specific carton.
What are the downsides?
- Added sugar: unsweetened has none, but flavored versions do; Healthline cites about 17 g per cup in the chocolate one.
- Sunflower oil: added for creaminess, with no nutritional benefit, and high in omega-6 fats.
- Vitamin D2: Ripple uses D2, which may raise blood levels less than D3.
- Cost: it often costs more than soy or oat milk.
FDA’s draft guidance recommends that plant milks with lower amounts of nutrients such as calcium, protein or vitamin D than milk say so on the front, so look for that and read the Nutrition Facts panel. If you use plant milk to replace dairy for a child, ask a doctor or dietitian.
People also ask
Does pea milk have as much protein as cow's milk?
Unsweetened Ripple has about 8 g per cup, similar to cow's milk, according to Healthline. Other brands vary.
Is pea milk good for allergies?
Healthline describes Ripple as nut-free, soy-free and dairy-free. Check each carton, and see an allergist if you have a food allergy.
Does pea milk have added sugar?
Unsweetened does not. Flavored versions can, for example about 17 g per cup in a chocolate one.
Sources
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