Almond Milk vs Pea Milk: Which Is Better?

In this article, we are going to compare almond milk and pea milk to see how they compare in many aspects including calories, nutritional content, taste, usage, effects on weight loss, and environment.

To make this comparison as fair as possible and get a realistic picture of how almond and pea milk compare, we’ve used USDA’s date on products that are unsweetened and that aren’t fortified or that are minimally fortified if the completely unfortified product isn’t available.

Both almond and pea milk are dairy-free, and therefore suitable for vegans and people that stick to a plant-based diet for a variety of reasons, but there are also many differences between these plant-based drinks.

Let’s see what almond and pea drinks are, how they are produced, and finally how they compare in various ways.

What is Almond Milk and How It’s Made?

Almond milk is a nut-based beverage that is becoming more and more popular day by day.

The reason behind the popularity of almond milk is that in addition to its light taste, it can also contain a nutritional composition that may be beneficial for you.

Almond milk is actually the best-selling non-dairy milk in the United States, followed by oat and soy milk.

Since almond milk isn’t a dairy product, it doesn’t contain any lactose. As a consequence of this, it is an excellent alternative for those who are unable to digest lactose.

Almond milk consists of two ingredients: water and almonds. Store-bought products usually contain between 2 and 5% of almonds, but also might contain other ingredients such as salt, stabilizers, and emulsifiers to make them taste better and to extend their shell life.

There are also unsweetened and sweetened variants, as well as products with added flavors such as chocolate or vanilla-flavored almond milk.

Also, almond milk products are usually fortified with vitamins and minerals that are hard to obtain on a plant-based diet, including calcium, Vitamin B12 and Vitamin D.

What is Pea Milk and How It’s Made?

Pea milk is an alternative to dairy milk that is made from peas.

It is, on the other hand, often considered by industry professionals to be the product that most closely resembles cow’s milk.

According to recent findings, the level of micronutrients in pea milk is comparable to that found in cow’s milk.

In contrast to other plant-based alternatives, has a quantity of calcium, protein, and vitamin D that is comparable to that of dairy milk.

Individuals who are following a plant-based diet, are lactose intolerant, or are allergic to dairy products, have a wonderful alternative in the form of common non-dairy milk drinks, such as almond milk, soy milk, or oat milk.

However, for some individuals, particularly children, milk replacements may not provide enough quantity of protein, calories, or other necessary elements.

But still, pea milk contains at least 8 g of protein per 240 ml serving and is enriched to also include 150% higher calcium than cow’s milk does.

Almond vs Pea Milk Nutrition and Calories

In this section, we’ll analyze the similarities and differences between almond milk and pea milk based on nutritional information provided by USDA.

Macronutrients

Plant-based milks mostly consist of water, and almond and pea milks are no exceptions.

3.5 oz or 100 g of almond milk contains 15 calories, and consists mostly of fat (1.22 g), followed by protein (0.55 g) and carbs (0.34 g).

Speaking of pea milk, the same amount contains 29 calories, and consists mostly of protein (3.33 g), followed by fat (1.88 g) and carbs (0 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of almond milk to the same amount of pea milk.

Fiber

Fiber is important for our health as it keeps us feeling full, prevents constipation, lowers sugar spikes and regulates sugar levels, lowers total and LDL cholesterol, and provides many other benefits.

When it comes to dietary fiber, almond milk is a better choice. It contains 0.45 g per 3.5oz (100g), while pea milk is lower in dietary fiber with 0 g.

Micronutrients

What about micronutrients (vitamins and minerals) in almond and pea milk?

The table below shows the most important vitamins and minerals in unfortified or minimally fortified plant-based drinks available in the market. Some of these nutrients are hard to get on a vegan diet.

Weight Loss

If you’re trying to lose weight, you probably want to know whether almond or pea milk is better for you.

With 29 calories per 3.5 oz (100 g), pea milk is higher in calories than almond milk which contains 15 calories.

Almond vs Pea Milk Taste and Uses

Almond milk is a low-carb, nutritionally dense, nut-based milk with a watery consistency. It has a slightly nutty taste and can also be a little sweet, depending on the type and quantity of almonds used while making the milk.

It is to be kept in mind that heating almond milk for a long time or on high heat may turn it bitter.

Almond milk can be used in coffee, hot chocolate, pancakes, French toast, smoothies, and even ice creams. It can also be used in baked items like cookies, bread, cakes, and brownies.

Pea milk works well in several dishes, from tea to porridge. It has a velvety texture and a slightly sweet flavor like oat milk.

You can use pea milk on its own or as an ingredient in several sweet and savory dishes. Like all other plant-based milk, you can use pea milk in smoothies, baked items, breakfast cereals, and soups.

The high nutritional value of pea milk distinguishes it from other plant-based milk options. Its high protein content can add to the nutritional composition of other food products.

Along with oat milk, pea milk is one of the top choices by coffee lovers and baristas, and one of the best dairy-free alternative for coffee.

Conclusion

Almond milk and pea milk are both plant-based, non-dairy beverages, suitable for vegans.

Almond milk and pea milk have their similarities and differences, but both are nutritious and a healthful addition to your diet. When available, always choose unsweetened, fortified products or try making them at home.

Plant milks, including almond and pea milks are easy to add to a diet, and can be used in varieties of recipes and dishes.

Fortified products will help get different nutrients, including micronutrients that are usually hard to get on a plant-based diet, such as vitamin B-12, vitamin D, calcium and others.

If you’re willing to learn more about these non-dairy milks, read our articles about them: Almond Milk and Pea Milk.

Other Almond Milk Comparisons

• Almond vs Barley
• Almond vs Cashew
• Almond vs Coconut
• Almond vs Macadamia
• Almond vs Oat
• Almond vs Rice
• Almond vs Soy

Other Pea Milk Comparisons

• Barley Milk vs Pea Milk
• Cashew Milk vs Pea Milk
• Coconut Milk vs Pea Milk
• Macadamia Milk vs Pea Milk
• Oat Milk vs Pea Milk
• Pea Milk vs Rice Milk
• Pea Milk vs Soy Milk