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Is Pea Milk Good for You? Benefits, Calories, and More

In this article, we will consider pea milk in detail and discuss the nutritional value chart, health effects, how it is made, side effects, shelf life, and sustainability.
Zeynep Ozdemir, RDN

Written by Zeynep Ozdemir, RDN. Updated on December 11, 2022.

The shelves of grocery stores are now saturated with plant-based milk manufactured from soy, almonds, and oats. 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, it has a quantity of calcium, protein, and vitamin D that is comparable to that of dairy milk.

In this article, we will consider pea milk in detail and discuss the nutritional value chart, health effects, how it is made, side effects, shelf life, and sustainability.

Pea Milk Nutritional Info and Calories

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.

100 ml of unsweetened pea milk contains the following nutrients, according to USDA (U.S. Department of Agriculture) food data central:

Energy: 29 kcal
Protein: 3.33 g
Total fat: 1.88 g
Carbohydrate: 0 g
Fiber: 0 g
Calcium: 188 mg
Iron: 1.12 mg
Magnesium: 0 mg
Potassium: 188 mg
Sodium: 54 mg
Vitamin A: 208 IU
Vitamin D: 50 IU

The protein content of pea milk is significantly higher than other plant-based milks (oat milk, rice milk, almond milk etc.) on the market, which may assist in the maintenance of strong bones and help you to feel fuller for longer.

Also, pea milk is an excellent source of a number of essential minerals, such as vitamin D, vitamin A, and potassium.

All of which are known to promote cardiovascular health, good eyesight, and the ability to absorb nutrients.

In special diets such as low-carb diets or diabetes diets, pea milk can be considered a good alternative.

Pea milk contains less than 1 gram of carbohydrates per serving, is free of cholesterol and saturated fat, and is also low in sodium content, supporting its health benefits.

Potential Pea Milk Health Benefits

Pea milk may offer potential health benefits thanks to the composition of the peas and the composition of the ingredients in the milk.

These health benefits are attributed to the following properties:

It’s Dairy-Free and Lactose-Free

It is estimated that more than 68% of the world’s population has problems with lactose absorption and digestion.

Those that are lactose intolerant are required to abstain from dairy products, particularly cow’s milk, in order to rid themselves of uncomfortable symptoms such as bloating, diarrhea, and gas.

If you’re allergic to milk, have problems digesting lactose, or are on a dairy-free diet, you can add pea milk to your to-consume list.

It’s Allergy-Friendly

People who have trouble digesting lactose may choose from a wide variety of milk made from plants.

On the other hand, there are others who are unable to drink milk made from soy or nuts owing to intolerances, allergies, or other health issues.

People who suffer from allergies or have other health issues should feel confident choosing pea milk since it does not contain any soy or nuts.

In addition to this, the protein level of Ripple milk is even greater than that of soy milk, which is already well known for having a significant amount of protein.

Additionally, the pea is suitable for individuals who adhere to vegan diets and does not contain gluten.

Promotes Healthy Bones

Due to the addition of calcium and vitamin D, one ounce of pea milk has much higher concentrations of each of these essential components than an equivalent amount of dairy milk.

The consumption of vitamin D and calcium has been shown to both contribute to healthy bones.

It’s Low in Carbohydrates

Pea milk, which has not been sweetened, is an ideal alternative for those who are maintaining low-carb diets since it is minimal in calories and carbohydrates.

A cup (240 milliliters) of unsweetened pea milk has 0 grams of carbohydrates and 0 grams of sugar per serving.

In contrast, one cup (240 milliliters) of 2% cow’s milk has 12.3 grams of carbohydrates and also the same level of sugar.

Lactose is a natural sugar that may be found in cow’s milk. It is the source of both carbohydrates and sugars.

How Is Pea Milk Made?

Pea milk is made from yellow field peas milled into flour. The protein is separated from the fiber and starch, which gives it its white color.

First, the yellow peas are milled into flour. They are then processed to separate the protein from the fiber and starch.

The protein is purified and blended with water and other ingredients, for example, sunflower oil, sea salt, guar gum and vitamins, and, in the sweetened varieties, sugar is added, too.

If you make your own pea milk, you’ll likely be getting the protein. But it’s not going to be calcium-fortified or vitamin D-fortified.

Yellow field peas are the main ingredients to produce pea milk. It is white in color because the protein has been isolated from the fiber and carbohydrates before being processed.

In the beginning, the yellow peas are ground into flour using a mill. After that, they are treated so that the protein may be isolated from the fiber and carbohydrates.

After being cleaned, the protein is combined with water and a number of additional components, including sea salt, sunflower oil, guar gum, and various vitamins; in the case of the sweetened variants, sugar is also included in the mix.

If you create your own pea milk, there is a good chance that you will consume the protein. On the other hand, neither calcium nor vitamin D will be consumed by you this way.

Does Pea Milk Go Bad?

Yes, if you do not keep your pea milk in the proper conditions or consume it before the expiration date, it will spoil.

How Long Does Pea Milk Last

Pea milk, in contrast to dairy milk, is only available in a form that requires refrigeration.

Because of this, it must be chilled in order to maintain its freshness.

You may store pea milk in the refrigerator until the expiration date that is listed on the package.

How Long is Pea Milk Good for After Opening

Once opened, pea milk should be consumed within seven to ten days to maintain its quality. It should be kept refrigerated during this period.

If your pea milk has changed color, texture, smell or taste, it is not recommended to drink it.

Pea Milk Side Effects

Although legume allergy is not as common as lactose intolerance or nut allergy, you should avoid pea milk if you have a legume allergy.

As with overconsumption of any plant-based milk, it can cause gastrointestinal problems if you drink pea milk in high proportions.

In addition, excessive calcium intake in the diet can cause bloating and increase the risk of kidney stone formation in some individuals.

Pea milk alone should not replace other nutrients. It is important to cover nutrient deficiencies with a balanced diet.

For example, if you get most of your energy from pea milk, you may be deficient in micronutrients such as magnesium.

Some pea milks have a high added sugar content. Be sure to read the nutrition label to eliminate these products.

Pea Milk Sustainability

Milk made from peas may be better for the environment than either almond milk or dairy milk.

Methane is a greenhouse gas that is released in large amounts by dairy cows. Producing milk also uses a significant amount of freshwater and a great deal of energy.

This conjunction has a deleterious effect on the ecosystem and leads to the acceleration of climate change.

Although the manufacturing of almond milk results in lower levels of greenhouse gas emissions than those of cow’s milk, it still needs enormous amounts of water.

In point of fact, the production of a single almond kernel requires an average of 12 liters of water.

The production of pea milk results in 86% fewer emissions of greenhouse gasses than the production of almond milk does.

According to the claims, producing regular cow’s milk needs 25 times the amount of water that is required to make pea milk.


Pea milk contains protein and nutrients comparable to cow’s milk. This makes it a good plant-based milk that can be consumed as a cow’s milk substitute.

Although it contains high protein and nutrients, it is lactose-free, dairy-free, may contain high calcium and vitamin D, and is carbohydrate-free.

It deteriorates when not stored under appropriate conditions. It is recommended to consume within seven to ten days after opening.

It is not recommended for those with legume allergies to consume pea milk. In addition, its consumption at high rates can cause gastrointestinal disorders, while providing most of the energy can cause various nutrient deficiencies.

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