Ripple Milk: 7 Reasons Why You Should Try Pea Milk

Medically Reviewed on 8/3/2022
Ripple Milk: 7 Reasons Why You Should Try Pea Milk
Here are 7 reasons why you should try pea milk

Non-dairy milk has become increasingly popular, especially among people with lactose intolerance or simply following a vegan diet.

Ripple milk is plant-based milk made from yellow peas and produced by Ripple Foods, which is a brand that specializes in products made from pea protein.

Here are 7 reasons why you should try pea milk.

7 reasons to try pea milk

1. Rich in important nutrients

Pea milk contains essential nutrients such as iron, calcium, and potassium. It also contains 32 mg of docosahexaenoic acid (omega-3 fatty acid) from algal oil, which is derived from marine algae.

Table 1. Nutrients in 1 cup of sweetened pea milk
Nutrient Amount
Calories 100
Fat 4.5 grams
Carbohydrates 6 grams
Sugar 6 grams

Table 2. Nutrients in 1 cup of unsweetened Ripple milk
Nutrient Amount
Calories 70
Total fat 4.5 grams
Carbohydrates 0 grams
Protein 8 grams
Potassium 13% of the Recommended Dietary Intake (RDI)
Calcium 45% of the RDI
Iron 15% of the RDI
Vitamin A 10% of the RDI
Vitamin D 30% of the RDI

2. Excellent source of plant-based protein

Pea milk offers 8 grams of protein per serving, which is about the same amount as dairy milk and more than the amount in coconut milk or almond milk.

High-protein diets have been linked to several health benefits, including increased muscle mass and better blood sugar control. Protein also keeps you feeling full for longer, which can aid in weight loss

3. Dairy-free milk alternative

Approximately 68% of people globally are lactose intolerant. Pea milk may be appealing to those who are looking for a quality alternative to cow’s milk or who simply do not like soy or any other nut-based milk due to allergies.

4. Creamy but low in calories

Pea milk is creamier and richer in texture than many types of plant-based or nut-based milk while still being low in calories. 

5. Low in sugar

Unsweetened Ripple milk is low in sugar and carbs, which makes it great for people on low-carb diets or those with diabetes who need to keep track of their blood sugar levels.

6. Available in a variety of flavors 

Pea milk does not taste like green peas at all. There are also flavored varieties of pea milk (vanilla, chocolate), which may be helpful for those who do not like the regular flavor or just want to try something different.

7. Eco-friendly

According to Ripple Foods, it takes fewer greenhouse emissions to produce pea milk than almond milk, making it better for the environment. Moreover, peas are native to areas with adequate rain, which means drilling for water is not needed.

What are the potential downsides of Ripple milk?

Certain types are high in sugar

Certain types of pea milk, especially the flavored ones, are high in added sugars. For instance, 1 cup (240 mL) of chocolate Ripple milk contains about 17 grams of sugar (4 teaspoons).

Since high sugar intake can lead to obesity, diabetes, and heart disease, it is best to opt for the unsweetened version of Ripple milk.

Contains sunflower oil

Cow’s milk is creamy due to its high-fat content. Since peas do not have any fat, sunflower oil is added to pea-based milk products to get that rich and creamy texture.

Sunflower oil is low in omega-3 fatty acids, which are good for your health, and high in omega-6 fatty acids, which in high amounts can contribute to inflammation and increase the risk of chronic diseases.

Fortified with vitamin D2

Vitamin D is a fat-soluble vitamin responsible for various bodily functions, including regulating bone growth and supporting the immune system. There are two types of vitamin D: vitamin D3, which is derived from animal sources (twice as effective at raising blood vitamin D levels), and vitamin D2, which is derived from plant sources (a less effective form of vitamin D).

Pea milk by Ripple Foods is fortified with vitamin D2, which is less absorbable than D3.

How to make pea milk at home

Ripple milk is made by processing yellow peas into a powder called pea isolate. A combination of heat and pressure is used to purify the pea protein for consumption (the protein is separated from the fiber and starch, which gives it its white color).

You can make your own pea milk at home as well:

  • Combine 1.5 cups (340 grams) of raw split peas with 4 cups (950 mL) of water.
  • Bring to a boil, then lower heat and simmer until soft for about 1-1.5 hours.
  • Add the peas to a blender with 3.5 cups (830 mL) of water, 3 pitted dates, and 2 teaspoons of vanilla extract.
  • Blend the ingredients and add more water until the desired consistency is reached.
  • Strain the pea milk with a nut milk bag.

How to add pea milk to your diet

Homemade pea milk or storebought Ripple milk is versatile and can be used in many different ways:

  • Added to cereal, cooked oats, or coffee
  • As a base for a smoothie
  • Used in baked desserts
  • Used in salad dressings


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Medically Reviewed on 8/3/2022
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