Which Non-Dairy Milk Is Right for You?

Nutrition specs: One 8-ounce serving of Ripple unsweetened pea protein milk original contains 70 calories, 130 milligrams of sodium, 4.5 grams of fat, 450 milligrams of potassium, 8 grams of protein, and no carbs.

Taste: Mild, with a hint of flour-like flavor; and thick, creamy, and smooth in texture.

Pros: "Pea protein milk has a much higher protein content than most plant-based milks," says Health contributing nutrition editor Cynthia Sass, MPH, RD. "In fact its protein content is on par with cow's milk." It's rich in other nutrients too, she adds, and low in calories. The main ingredient, yellow split peas, isn't a common allergen, so pea protein milk is a good option for people with dairy, soy, or nut allergies.

Cons: The sweetened version contains 15 grams of sugar (nearly 4 teaspoon) per cup.

Best for: Sauces, dairy-free desserts, smoothies.

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