Pea Protein Powder: Guide to Benefits, Aminos, & Best Products

In the realm of plant-based nutrition, pea protein powder stands out as one of the most popular sources, and for many good reasons. 

Unlike most plants, pea is a complete protein that contains all essential amino acids. It also has superior bioavailability and digestibility, is allergen-friendly, and has environmental advantages over many other protein powder options.

As an endurance athlete, most of the protein powders I consume contain pea protein as a primary ingredient. Nutritionally, it checks all the boxes. And when combined with other complementary plant proteins, it’s hard to beat.  

Very few vegan protein sources are perfect. But pea protein powder is pretty close. It’s no wonder why it’s a widely used source in many protein powder products available today. 

In this post, I highlight the many benefits and nutritional considerations you should know if you’re considering using pea protein powder.

Benefits of Pea Protein

Pea protein powder is more than just a plant-based protein source. It’s packed with health benefits catering to a range of dietary needs and wellness goals, whether you’re seeking muscle-building or weight-loss protein powder.

• Complete protein sources: As mentioned above, one of the most notable benefits of pea protein is that it’s a complete protein source containing all nine essential amino acids required by the body.
• Promotes appetite control and weight loss: Pea protein powder can help regulate appetite, keep you satiated longer, and aid in weight loss due to its low-calorie content and high protein levels.
• Good for kidney and heart health: Pea protein, especially from yellow peas, has been shown to lower cholesterol and blood pressure while being gentle on the kidneys, potentially preventing kidney problems.
• Less processing, more nutrients: In both isolated and concentrated forms, pea protein powder generally requires minimal processing to extract the protein from carbohydrates, preserving more nutrients in their organic state.
• Supports muscle growth: The robust amino acid profile and high iron content in pea protein aid in muscle growth and recovery, particularly in active individuals and athletes.
• Suitable for different diets: Pea protein powder is naturally vegan, gluten-free, dairy-free, and hypoallergenic, making it compatible with various dietary preferences and restrictions
• Easily digestible: Easily digested and gentle on the stomach, pea protein powder is a suitable option for individuals with digestive sensitivities.
• Better taste and texture: Pea protein powder has a naturally smooth, nutty flavor and a less chalky texture compared to other vegan protein powders, making it a popular choice for many taste buds.
• Versatile usage: You can add pea protein powder to various foods and beverages to increase protein intake, making it a convenient option for supplementation.

The nature of these benefits often hinges on the specific pea protein product. Some powders use pea protein concentrate, which is less processed and contains more of the pea’s original fiber and nutrient makeup. Pea protein isolate, conversely, involves more processing to strip the food down to mostly just protein.

Complete Amino Acid Profile

One of the standout features of pea protein is its complete amino acid profile, which is rare for plant-based proteins. This means it contains all nine essential amino acids your body can’t make on its own. These building blocks are crucial for muscle repair, energy production, and overall bodily function.

Pea protein is particularly high in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which play crucial roles in muscle building and recovery. Of the essential amino acids found in pea protein are the following amounts (per 100g)^[1]

• Valine: 2.7g
• Leucine: 5.7g
• Isoleucine: 2.3g
• Methionine: 0.3g
• Phenylalanine: 3.7g
• Tryptophan: 0.7g
• Threonine: 2.5g
• Lysine: 4.7g
• Histidine: 1.6 g

As for non-essential amino acids, pea protein powder is also particularly abundant in glutamic acid, aspartic acid, and serine. 

Next to other plants like quinoa and hemp protein that are also complete, pea protein shines for its well-rounded amino acid profile.

Pea Protein vs Whey Protein

In the debate between pea protein and whey protein, there are advantages and disadvantages to both types. 

Whey protein powder, which is derived from cow’s milk, is naturally a complete protein with all essential amino acids. The abundance and bioavailability of whey protein are what make it such a popular choice in the fitness community.

But how does whey protein powder compare to pea? In terms of amino acids, whey protein may have the upper leg. But this alone doesn’t make whey protein the overall winner.

Whey Has More Amino Acids Than Pea Protein 

The research is aligned and clear that whey protein has slightly more essential amino acids, or EAAs and BCAAs, compared to pea protein.

A study looking at the amino acid composition of various protein sources showed whey protein outperforming pea protein, except for the aminos phenylalanine and histidine.^[2] The table below shows the essential amino acid breakdown of pea protein vs whey protein (in grams per 100g raw material).

Amino Acid	Pea	Whey
Threonine	2.5	5.4
Methionine	0.3	1.8
Phenylalanine	3.7	2.5
Histidine	1.6	1.4
Lysine	4.7	7.1
Valine	2.7	3.5
Isoleucine	2.3	3.8
Leucine	5.7	8.6
Total EAAs	23.6	34.1

This study was based purely on comparing pea and whey protein isolates. While protein isolates are generally the most common, this study alone doesn’t tell a complete picture.

Another study observing the effects of whey protein vs pea protein on physical adaptations reported little difference between the two. The study concluded that both whey and pea proteins promote similar adaptations in strength, body composition, and muscle gain following 8-weeks of high-intensity functional training.^[3]

This study’s comparison of the amino acids in pea protein vs whey protein shows less discrepancy between the two, highlighting pea protein as a worthy rival against whey. Here are the numbers (per 100g, likely concentrated proteins).

Pea Competes with Whey for Gains

The final clinical trial worth mentioning measured bicep muscle growth among 161 men after a 12-week resistance training program. 

Researchers compared three groups, a pea protein group (n=53), a whey protein (n=54) group, and a placebo (n=54) group. All participants had to take 25g of the proteins or placebo twice a day during the 12 weeks.

This double-blind, randomized, placebo-controlled study found increases in muscle mass were significantly greater in the pea group as compared to placebo, however, there was no difference between the whey group and the two other conditions.^[4]

Nutrients in Pea Protein vs Whey Protein

While whey protein edges out pea protein in terms of amino acids, pea protein contains more fiber and iron–two key nutrients athletes need to recover effectively. 

While whey has calcium and potassium, it can also contain lactose, which often triggers digestive issues in certain people who may be sensitive to lactose.

Pea protein is not only vegan but hypoallergenic, making it a digestive-friendly option for almost everybody seeking a quality protein source. It’s also a good source of iron, magnesium, and manganese.

At the end of the day, pea protein delivers comparable muscle recovery benefits as whey protein. Especially when combined with other plant-based protein sources, like brown rice, chia seeds, or pumpkin seeds, the abundance of aminos and nutrients is hard to beat. 

In short, the choice between pea and whey protein largely depends on individual preferences, dietary restrictions, and fitness goals. For more insight on this topic, see my post on whey protein vs plant-based protein.

What’s the Best Pea Protein Powder?

Certain products stand above the rest in terms of both quality and taste. Clean ingredients, no artificial sweeteners and sugar alcohols, and delicious taste. These are the qualities that define the best pea protein powder products.

Pea Protein Isolate vs Concentrate

When exploring the world of plant-based proteins, you’ll likely come across pea protein isolate and concentrate. Originating from the same yellow peas, these two variants diverge notably in their processing techniques, nutritional profiles, and how well they match up with diverse dietary requirements.

Processing Differences

The key distinction lies in their manufacturing process. Pea protein isolate undergoes a more intensive filtration to remove a higher percentage of fats and carbs. This results in a product that’s nearly pure protein, usually around 90-95%.

On the other hand, pea protein concentrate is less processed with lower protein content (around 70-85%) but retains more natural nutrients found in peas.

Nutrient Profile Comparison

This difference in processing impacts their nutritional profiles. While both are excellent sources of high-quality vegan protein that supports muscle growth and recovery, isolates offer a leaner option with fewer calories due to the reduced fat and carb content. 

Conversely, concentrates might be preferable for those looking for more whole-food nutrition or who don’t require as intense a level of pure protein. The added fiber content in pea protein concentrates may be a welcomed addition. 

Suitability For Dietary Needs

Your choice between isolate and concentrate may also depend on your specific health goals or dietary restrictions. If you’re closely monitoring calorie intake or need to limit carbohydrates or fiber due to conditions like diabetes or digestive issues, consider opting for an isolate. 

However, if you’re seeking balanced nutrition without strict macronutrient limits, a concentrate can be an excellent way to incorporate plant-based proteins into your diet while benefiting from additional nutrients preserved during its less rigorous processing.

Is Pea Protein Low-FODMAP?

All forms of pea protein are generally considered to be low in FODMAPs. This means pea protein is less likely to cause digestive discomfort, like bloating or gas, in individuals with sensitive stomachs or those following a low-FODMAP diet.

The key lies in moderation and ensuring that you’re consuming pea protein isolate rather than concentrates which might have higher levels of FODMAPs due to the presence of more pea fibers. Pea protein isolate is specifically highlighted as a zero-FODMAP food, providing an effective protein supplement for those on a FODMAP-restricted diet.

The distinction between isolate and concentrate is crucial because isolates undergo additional processing to remove most of the carbohydrates and fiber, leaving behind a purer form of protein that’s easier on your gut.

For many people struggling with irritable bowel syndrome (IBS) or other digestive sensitivities, switching from whey proteins—which contain lactose—to something like pea protein isolate could significantly reduce symptoms related to high-FODMAP foods.

For more suggestions and information on this topic, see my post on low-FODMAP protein powder.

How is Pea Protein Powder Made?

The journey from crop harvest to protein shaker bottle begins with the humble yellow split pea or golden pea. In simplified terms, the pea undergoes a specific extraction process.

• Selection and sorting: Quality control starts right at selection. Farmers harvest peas when they reach optimal maturity, ensuring a high protein content. Post-harvest, these peas undergo sorting to weed out any that are damaged or unsuitable for processing.
• Solubilization: The sorted peas then enter a process known as solubilization. Here, manufacturers soak them in water and apply natural enzymes. This breaks down starches and fibers but leaves proteins intact.
• Separation: Following solubilization, centrifugation separates solid residues from liquid ones. In the mix, we’ve got those precious pea proteins and a bit of soluble fiber hanging out together.
• Drying into powder: Manufacturers often use spray drying, transforming the liquid mixture into fine powder through exposure to hot air. In this phase, water is gently removed, ensuring the delicate nutrients remain intact, resulting in pristine pea protein powder.

To further process the product into an isolate, additional processing may be used (e.g. more dry/wet phases or use of chemicals) to obtain a purer form of protein, known as pea protein isolate.

Is Fermented Pea Protein Better for You?

Fermented pea protein is being used in many plant-based protein powders for its unique benefits. By undergoing fermentation, pea protein transforms into a more digestible and nutrient-rich version, improving your body’s ability to absorb and utilize the protein.

The advantage of fermented pea protein lies in its improved bioavailability. By transforming proteins into more straightforward and bio-accessible amino acids, fermentation ensures your body can more efficiently soak up these crucial nutrients. 

Especially after rigorous exercise, your muscles crave swift and efficient fueling, a demand that fermented pea protein’s enhanced assimilability readily satisfies.

Another benefit of choosing fermented food is the potential reduction in digestive discomfort. Pea protein concentrate can sometimes cause bloating or gas due to its high fiber content. Fermentation helps reduce these effects by breaking down some of the fibers that can be hard on sensitive stomachs.^[5]

One of my favorite protein powders, Sunwarrior Warrior Blend, uses organic fermented pea protein as a primary ingredient. This little detail goes a long way in providing a high-performance protein supplement that works incredibly well in aiding recovery after a hard training session.

What is Hydrolyzed Pea Protein?

Hydrolyzed pea protein is a form of pea protein that’s been broken down into smaller peptides through the process of hydrolysis. 

This method uses water to break the bonds between amino acids, making it easier for the body to process the protein while reducing the likelihood of gastrointestinal discomfort.

Hydrolyzed pea protein has high solubility in water, making it suitable for a wide range of applications in sports nutrition, weight management, and functional foods. 

In addition to the nutrient availability of hydrolyzed pea protein, this enhanced iteration displays various biological properties in vitro, such as antioxidant, antimicrobial, antihypertensive, and antidiabetic characteristics.^[6]

Is Pea Protein Powder Keto-friendly?

Pea protein powder, particularly pea protein isolate, is considered keto-friendly due to its high protein and low carbohydrate content. Pea protein isolate can contain up to 90% protein by weight with around 2% carbohydrate, making it suitable for individuals following a ketogenic diet. 

Keep in mind that some pea protein powder concentrates may contain more carbs and fiber, which may conflict with staying in ketosis, depending on the product and how you’re using it.

But generally, pea protein is a keto-friendly protein source that is highly digestible and provides all the essential amino acids needed by the body. Pea protein isolate is one of the best options for muscle growth and can be a viable alternative for those seeking an effective plant-based alternative to whey options.

Is Pea Protein Powder Paleo?

Strictly speaking, pea protein powder is not considered paleo-friendly due to the fact that peas are classified as legumes, or beans, which are typically excluded from a paleo diet.

Paleo diets generally exclude legumes like peas due to their high levels of antinutrients, such as phytic acid, which can interfere with mineral absorption in the body.^[7]

Peas, although an allergy-free and easy-to-digest protein source, are derived from legumes and are thus not allowed on a strict paleo diet. While some individuals may include pea protein in their paleo diets, those strictly adhering to the paleo regimen opt to avoid it.

Pea Protein Powder For The Win

Pea protein is undoubtedly a powerhouse, not just in the world of vegan protein powder but even against animal-based protein like whey.

In addition to being digestive-friendly, complete, and nutrient-rich, pea protein also has hypoallergenic and anti-inflammatory qualities. 

Suitable for any stomach, pea protein powder competes with whey for its recovery-promoting and muscle-building properties. It’s also a more sustainable and environmentally friendly option that requires less energy to produce.

Especially when strategically combined with other grains and seeds, pea protein powder is a frontrunner in today’s best plant-based protein powders.

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About The Author

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.

Scientific References:

1. Shanthakumar P, Klepacka J, Bains A, Chawla P, Dhull SB, Najda A. The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules. 2022 Aug 22;27(16):5354. doi: 10.3390/molecules27165354. PMID: 36014591; PMCID: PMC9412838.
2. Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, van Loon LJC. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018 Dec;50(12):1685-1695. doi: 10.1007/s00726-018-2640-5. Epub 2018 Aug 30. PMID: 30167963; PMCID: PMC6245118.
3. Banaszek, Amy & Townsend, Jeremy & Bender, David & Vantrease, William & Marshall, Autumn & Johnson, Kent. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports. 7. 12. 10.3390/sports7010012.
4. Babault, N., Païzis, C., Deley, G. et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr 12, 3 (2015). https://doi.org/10.1186/s12970-014-0064-5
5. Leeuwendaal NK, Stanton C, O’Toole PW, Beresford TP. Fermented Foods, Health and the Gut Microbiome. Nutrients. 2022 Apr 6;14(7):1527. doi: 10.3390/nu14071527. PMID: 35406140; PMCID: PMC9003261.
6. Wang, Jing & Kadyan, Saurabh & Ukhanov, Vladimir & Cheng, Jingjing & Nagpal, Ravinder & Cui, Leqi. (2022). Recent advances in the health benefits of pea protein (Pisum sativum): bioactive peptides and the interaction with the gut microbiome. Current Opinion in Food Science. 48. 100944. 10.1016/j.cofs.2022.100944.
7. Gupta RK, Gangoliya SS, Singh NK. Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains. J Food Sci Technol. 2015 Feb;52(2):676-84. doi: 10.1007/s13197-013-0978-y. Epub 2013 Apr 24. PMID: 25694676; PMCID: PMC4325021.