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

Trying to decide between pea milk and rice milk? Both popular dairy alternatives have their pros and cons. Read on to discover which one is better for you.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on December 13, 2022.

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

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.

What is Rice Milk and How It’s Made?

Rice milk is a beverage that is frequently used as a plant-based substitute for milk made from dairy animals.

In spite of the fact that it is widely referred to as “rice milk,” the name “milk” may technically only be utilized to refer to a dairy beverage that originates from cows, in accordance with the requirements set by the FDA.

In the event that you go to the grocery in search of rice milk, you will most likely come across packets that are labeled as “rice non-dairy beverage” or “rice drink”.

Thanks to its composition, rice milk is not only a good option for vegans and lactose intolerant but also provides a rich mineral and nutritional supplement, while at the same time it has low fat and energy value.

Rice, either brown or white, combined with water may be used to manufacture one’s own rice milk.

Brown rice, sweeteners, brown rice syrup, plant-based oils, or flavorings like vanilla are often included in industrial ones. Brown rice may also be the primary ingredient.

The vast majority of varieties of rice milk are supplemented with additional minerals. Rice milk often has increased quantities of B vitamins, calcium, iron, vitamin D, and vitamin A in order to make it nearly similar to cow’s milk.

Pea vs Rice Milk Nutrition and Calories

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

Macronutrients

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

3.5 oz or 100 g of pea milk contains 29 calories, and consists mostly of protein (3.33 g), followed by fat (1.88 g) and carbs (0 g).

Speaking of rice milk, the same amount contains 47 calories, and consists mostly of carbs (9.17 g), followed by fat (0.97 g) and protein (0.28 g).

The table below compares the nutrition of a 3.5-ounce (100-gram) portion of pea milk to the same amount of rice 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, rice milk is a better choice. It contains 0.3 g per 3.5oz (100g), while pea milk is lower in dietary fiber with 0 g.

Pea MilkRice Milk
Energy29 kcal47 kcal
Total Fat1.88 g0.97 g
Carbs0 g9.17 g
Fiber0 g0.3 g
Sugars0 g5.28 g
Protein3.33 g0.28 g

Micronutrients

What about micronutrients (vitamins and minerals) in pea and rice 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.

PeaRice
Vitamin B-120 mcg0.63 mcg
Calcium188 mg118 mg
Vitamin D50 IU (1 mcg)42 IU (1 mcg)
Iron1.12 mg0.2 mg
Magnesium0 mg11 mg
Phosphorus0 mg56 mg
Potassium188 mg27 mg
Vitamin A62.4 mcg63 mcg
Sodium54 mg39 mg

Weight Loss

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

With 47 calories per 3.5 oz (100 g), rice milk is higher in calories than pea milk which contains 29 calories.

Pea vs Rice Milk Taste and Uses

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.

Rice milk has a subtle rice-y and sweet aftertaste with a watery consistency.

The slightly sweet taste of rice milk is because of the fermentation process. Rice milk complements many sweet and savory dishes without overpowering them.

It is an excellent choice for baking, working with thickening agents like cornstarch. Its watery consistency makes it easier to mix it with cornstarch without lumping.

You can use rice milk to make light sauces and soups. You can also use it in fruit and vegetable smoothies.

Rice milk can be also used to make vegan ice-creams. You can also add it to coffee and oatmeal. Sweet and fruity flavors go well with rice milk.

Conclusion

Pea milk and rice milk are both plant-based, non-dairy beverages, suitable for vegans.

Pea milk and rice 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 pea and rice 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: Pea Milk and Rice Milk.

We’ve also published other milks’ comparisons, so feel free to use our “compare non-dairy milks” tool to learn more.

Other Pea Milk Comparisons

Other Rice Milk Comparisons

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