Pea protein powder versus other protein powders
Pea protein powder has some obvious advantages over other kinds of protein powder. Pea protein is one of the most complete forms of protein that is vegan-friendly, allowing those who can’t or don’t eat meat, dairy, or other animal products to meet their daily
This source-based comparison does not add nutrition values, ratings or a recommended winner.
- Pea protein powder has some obvious advantages over other kinds of protein powder. Pea protein is one of the most complete forms of protein that is vegan-friendly, allowing those who can’t or don’t eat meat, dairy, or other animal products to meet their daily protein requirements. Peas are also relatively allergy-friendly, and most pea protein powders are free of the top eight allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy). Plus, pea protein powder is one of the most sustainable options — making pea protein emits between four and seven times fewer greenhouse gasses than making whey protein from milk.11
- On a nutritional front, peas have a considerable amount of fiber, which can help you feel more satisfied for longer. Processing pea protein isolate strips a lot of this fiber from protein powder, however, which reduces some of its benefits but minimizes the risk of bloating and GI problems from taking too much.
- While whey protein is a good source of calcium and potassium, pea protein is a good source of iron — another big benefit for vegans.12 It has a more comprehensive amino acid profile than other vegan protein sources like rice and quinoa, meaning there are fewer gaps that your body can’t fill.
- There’s a popular misconception that pea protein is an incomplete source because it doesn’t have an especially high quantity of the essential amino acid methionine. Some protein manufacturers have contributed to this misconception by advertising their mixes-source protein powders as superior.
- In Naked’s Pea Protein, you’ll find 294mg of methionine per serving. In the same company’s whey protein, you’ll find 480mg. That’s not an especially meaningful difference. And WHO recommendations for daily methionine consumption at the “upper range of individual requirements” are only 13mg/kg of body weight.13 In the U.S., the average male weighs about 200lbs.26 That equates to a daily methionine requirement of a little under 1,200mg. That number is closer to 1,000mg for the average American woman.
- And most adults get plenty of methionine from their diets, with abundant amounts in meat, fish, and eggs. Great vegan sources of methionine include tofu and other soy products, sunflower seeds, and Brazil nuts.13