Oat Milk vs Pea Milk: Which Is Better For You?

In this article, we are going to compare oat 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 oat 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 oat 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 oat and pea drinks are, how they are produced, and finally how they compare in various ways.

What is Oat Milk and How It’s Made?

Oat milk is one of the plant-based milks that is gaining popularity at the fastest pace.

It is naturally lactose-free and nut-free, but there are also gluten-free oat milk products, produced from gluten-free oats, and these products are suitable for people who have celiac disease or are gluten sensitive.

Although oats do not contain gluten by nature, the major source of exposure to gluten is cross-contamination caused by the wheat processing equipment.

Oat milk is a very popular choice for coffee, and many ‘barista’ plant-based milks are actually based on oat milk.

It is naturally higher in carbs than most other plant-based milks, so you should always try to choose products without added sugar, as it is already a relatively sweet drink.

Due to its creamy texture it’s often used in different dishes, such as curries, and is also available in its flavored versions. Oat yogurts are also available.

Similarly to other similar products, most oat milk products are fortified with different vitamins and minerals, most commonly with vitamins B-12 and D, as well as calcium.

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.

Oat vs Pea Milk Nutrition and Calories

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

Macronutrients

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

3.5 oz or 100 g of oat milk contains 48 calories, and consists mostly of carbs (5.1 g), followed by fat (2.75 g) and protein (0.8 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 oat 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, oat milk is a better choice. It contains 0.75 g per 3.5oz (100g), while pea milk is lower in dietary fiber with 0 g.

Micronutrients

What about micronutrients (vitamins and minerals) in oat 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 oat or pea milk is better for you.

With 48 calories per 3.5 oz (100 g), oat milk is higher in calories than pea milk which contains 29 calories.

Oat vs Pea Milk Taste and Uses

Some people find oat milk preferable to almond milk because of its creamy consistency, classical oat aftertaste, and hint of sweetness. It is without a doubt the best alternative to nut-based milk.

Oat milk has high nutrient density. It can also promote satiety after consumption because of its high protein and fiber content.

Oat milk makes the best creamer for coffee and tea due to its consistency and texture.

Additionally, it is the finest plant-based option for baking due to its perfect viscosity. Its slight oaty flavor can complement your cakes, brownies, and muffins.

You can also use unsweetened oat milk for making soups and puddings. Oat milk can maintain the consistency and enhance the taste of your broccoli, squash, or tomato soups. Oat milk can add creaminess to your mashed potatoes recipes.

If you have allergies, make sure that you read about nut and gluten-free labels when buying commercial oat milk.

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

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

Oat 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 oat 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: Oat Milk and Pea Milk.

This article is part of the plant-based milks comparisons so please visit that link to learn more about other milks.

Other Oat Milk Comparisons

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

Other Pea Milk Comparisons

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