Dark milk is a real thing. It is a dairy milk alternative made from peas or other legumes that has been gaining popularity recently. Here is a quick overview of what dark milk is:
What is Dark Milk?
Dark milk, sometimes called “green milk”, is a plant-based milk alternative made from peas, soy, lentils, or other legumes. It gets its name from its darker color compared to dairy milk or other plant milks like almond or oat milk.
Dark milk is made by milling legumes into a flour, mixing the flour with water, and then straining out the solids. This leaves behind a nutrient-rich milk-like liquid that manufacturers then fortify with vitamins and minerals to make it nutritionally comparable to dairy milk.
Nutrition Facts
Here is a nutritional comparison of one cup of whole dairy milk versus one cup of pea-based dark milk:
| Nutrient | Whole Milk | Dark Milk |
|---|---|---|
| Calories | 149 | 80 |
| Fat | 8g | 4.5g |
| Protein | 8g | 8g |
| Calcium | 276mg | 349mg |
| Vitamin D | 124IU | 119IU |
| Vitamin B12 | 1.1mcg | 2.5mcg |
As you can see, dark milk is lower in calories and fat compared to dairy milk, while providing an equal amount of protein. It also contains more calcium and vitamin B12 thanks to added fortification.
Benefits of Dark Milk
There are several potential benefits that make dark milk an appealing dairy milk alternative for some people:
- Lactose-free – Since it’s plant-based, dark milk is naturally lactose-free and dairy-free. This makes it safe for people with lactose intolerance or milk allergies.
- Higher in fiber – Dark milk provides 2-3g of fiber per cup depending on the legume source. Fiber helps promote digestive and heart health.
- Sustainable – Dark milk has a lower environmental impact compared to dairy in terms of land and water usage.
- Nutrient-rich – Dark milk is fortified to provide calcium, vitamin D, vitamin B12, and other nutrients found in dairy milk.
- Potentially lowers cholesterol – Some research suggests the fiber in legumes like peas may help lower LDL (bad) cholesterol levels.
Downsides of Dark Milk
While appealing for many reasons, there are some potential downsides to dark milk as well:
- Contains less protein than dairy milk – Dark milk has around 0.5-3g less protein per cup depending on the brand.
- Added sugars – Some brands add sugar to improve flavor. Check labels to choose unsweetened options.
- Milk allergy risk – Dark milk is processed on the same equipment as milk, so it may not be safe for those with severe milk allergies.
- Grainy texture – The legume flour may impart a somewhat grainy mouthfeel compared to the creaminess of dairy milk.
- Higher cost – At around $4-$6 per half gallon, dark milk tends to cost considerably more than regular cow’s milk.
How Does it Taste?
In terms of taste and texture, most people describe dark milk as being creamier and thicker than other plant-based milks like almond or oat milk. It lacks the distinct bean flavor of soy milk as well.
The taste is relatively neutral and palatable, though some brands are thinner and more watery than others. It generally works well for drinking straight, on cereal, or in recipes, though the texture may be slightly gritty in coffee drinks.
Flavors are very mild, so dark milk won’t impart much flavor when cooking. Those accustomed to dairy milk may perceive a slight aftertaste. But overall, dark milk provides a friendly plant-based option for those looking to replace cow’s milk.
Where to Buy Dark Milk
As a relatively new product, dark milk is still gaining distribution in mainstream grocery stores. But it is becoming easier to find from brands like:
- Silk – “Nextmilk” made from peas
- Bolthouse Farms – “Plant Protein Milk” made from peas
- Ripple – pea-based milk
- Califia Farms – pea-based “Nut Milk”
In the US, major retailers like Target, Walmart, and Kroger have started stocking dark milk options both in the dairy aisle and with other plant-based milks. Natural grocers like Whole Foods and Sprouts, along with coffee shops like Starbucks, also carry dark milk.
Online stores like Amazon and Thrive Market offer home delivery options for many national dark milk brands. Prices tend to range between $4-$6 per half gallon.
How to Make Your Own
While buying pre-made dark milk is the easiest option, you can also make DIY versions at home. Simply blend soaked legumes like peas, lentils, or chickpeas with water, then strain out the pulp. Add a pinch of salt for flavor and nutritional yeast for creaminess.
It takes some trial and error to get the texture and flavor right. But homemade versions won’t contain thickeners, stabilizers, or added sugars found in store-bought brands. Just be sure to thoroughly cook legumes and store homemade milk in the fridge for no more than 3-4 days.
Conclusion
Dark milk provides an intriguing new plant-based option for those seeking to replace cow’s milk for dietary, environmental, or ethical reasons. While the taste and nutrition differ somewhat from dairy milk, dark milk offers an easy, lactose-free, and sustainable milk alternative.
As with any change in diet, it’s best to gradually transition and find a brand you enjoy. But overall, dark milk seems poised to grow in popularity given rising plant milk consumption and dairy milk sensitivities.