Pea protein is plantprotein, that comes from the yellowpea,otherwise known as the split pea. One cup of thenutritious legumes contains protein, fiber, and carbohydrates. It only contains 6g of sugar, 4mg of sodium, and 1g of total fat, with no saturated or trans fat and no cholesterol. It also has iron,calcium and vitamin C.[30]
In order to make pea protein powder, the peas are groundand condensed, and the carbohydrates are removed. The result is a whopping 90% quality protein, making it a popular and cost-effective protein source for omnivores, as well as vegetarians, and vegans.[24]
Protein summary
There are 20 amino acids that join together in different combinations to make a variety of proteins. The recommended daily allowance (RDA) of protein is 15% to 30% of total calories. Proteins are in tissues, cells, glands, skin, organs, hormones, enzymes, and bodily fluids. Sources of protein include meat, soy, milk, rice, eggs, fish, nuts, and, the focus of this article, peas. It's important to choose quality protein to reap the most health benefits.[3]
Not sure where to start? See our Best Protein Powder Guide and Top 10 Protein Powders List
Isolates and concentrates
Peaprotein isolates and concentrates originate from the drysplit pea.
Peaprotein isolates
- Are a supplemental form of protein (powder)[19]
- Are more refined than concentrates
- Lack gas-producing plant sugars[19]
- Are at least 80% high-quality protein
- Are incomplete proteins -- do not have all the essential amino acids[19]
- Tend to have little fiber and fat, and no saturated fat, carbohydrates, and lactose[19]
- Are easy to digest[16]
- Are a good choice for vegetarians and vegans[19]
- Are not genetically modified
- Are hypoallergenic
- Generally smaller than concentrates and come in a variety of sizes
Peaprotein concentrates
- Produced via dry milling
- Have more starch and less protein -- 35% to 60% -- than isolates
- Not genetically modified
- Hypoallergenic
- Pea protein is a good replacement for eggs, for example, particularly in baked goods and pastas
- Generally larger than isolates and come in a variety of sizes to suit your cooking and baking needs
Benefits and uses
- Fights high blood pressure and kidney disease[1, 5]
- Helps build muscle strength and maintain lean muscle mass[9, 16]
- Can be substituted for eggs in recipes, which is beneficial to people who are allergic to or have a low tolerance for eggs[14]
- A great post-workout supplement for athletes[8]
- Can be substituted for soy, nut, and whey proteins, which is beneficial to people who are allergic to those items[15, 19]
- Maintains its structure and function when under pressure, and exposed to high temperatures and changing pH levels [14]
- Is highly soluble and easily digestible[19]
- Is a good replacement for gluten in cereals and snacks, helping them maintain structure, shape and texture[14]
- Helps promote the feeling of being full[15]
- Provides a source of protein to vegans and lacto-vegetarians[19]
- Has a high biological value (BV) at 65.4%, which indicates the amount of a nutrient that the body uses compared to the amount ingested[19]
- Is cholesterol-free[19]
- Shows cholesterol- and triglycerides-lowering ability in rats[4]
Pea protein versus whey protein
Wheyis the clearliquid part of milk that is left as a resultof cheese making. There are three types of whey protein.
Type of protein | What it is |
---|---|
Hydrolyzed | Long protein chains are broken down into smaller, more easily absorbed and less allergenic chains. They're used in infant formulas and sports and medicinal nutrition items. Their nutritional content is not compromised by this process. |
Concentrates | Water, lactose, ash, and a portion of minerals are taken out. Higher biological activity. Can vary between 25% and 89% protein content. Protein powder supplements usually have 80% protein concentrate. |
Isolate | The most pure form of protein. Contains 90% to 95% protein. It's low in fat and lactose. Pea protein is denatured during processing, reducing its effectiveness. |
Both proteins have similar branched-chain amino acids. Leucine, isoleucine, and valine are examples, and are appropriate for recipes.
Also, both protein isolate forms are appropriate for those who are lactose intolerant. Vegetarian and gluten-sensitive individuals should have little or no trouble consuming either of them as well.
Whey protein
Wheyprotein contains allessential amino acids, as well as vitaminsand minerals. It's popularamong athletes for increasing strength and improving performance. Whey protein has all the essential amino acids, a very high biological value, and a fast absorption rate.[14, 16, 17]
Whey protein uses and benefits may include:[12]
- Immune system maintenance and support
- Metabolic support
- Stress relief
- Weight management
- Muscle maintenance and repair
- Protection against Alzheimer's disease, Parkinson's disease, cataracts, and arteriosclerosis
- Prevents muscle loss
- Boosts memory
- Protects against cancer
- Heart health promotion (lowers high blood pressure, improves cholesterol levels)
- Promotes gastrointestinal health
Pea Protein
Thereare fewer allergy concerns associated with pea protein than whey. Pea protein has no dairy, for example, which some people have trouble digesting. Also,pea protein is cholesterol-free and low in fat while whey protein is not. But,
Pea protein versus rice protein
Pea and rice proteins are often used together because they are incomplete proteins. However, they complement each other and make a complete protein source that is vegan-friendly -- similar to whey protein. Like pea protein, rice protein is non-allergenic, so it's a good substitute for egg, dairy, and soy proteins.[20]
Riceprotein isolate uses and benefits:
- Fat loss
- Increased lean body mass
- Increased skeletal muscle strength and power
Pea protein versus soy protein
Soy protein comes from the soybean. It's low in saturated fat, while pea protein has none. It's a complete protein, unlike pea protein, but pea protein is less likely to cause an allergic reaction.[14] Enzyme inhibitors in unfermented soy hinder protein digestion and growth, so it isn't the best choice for athletes or kids. Pea protein may also interfere with growth.[17]
Soy may block mineral absorption. Phytoestrogens and goitrogens in soy are cause for concern. The former could cause fertility problems if ingested in large amounts while the latter hinders thyroid function.[24]
Pea protein seems to work better than soy in baking, producing larger, more flavorful loaves that stay fresher longer.[26] Like pea protein, soy is cholesterol-free and a good source of fiber, calcium, and iron. Soy protein also has zinc and B vitamins.
Soy protein benefits and uses may include:[27]
A phytochemical (genistein) in soy reduces the chance of cancer, especially breast and prostate. It also could help prevent uterine cancer.[28] It helps prevent tumors from growing.
Benefits | How soy helps |
---|---|
Pregnancy | Fortified milk, including soymilk, is a good dietary source of vitamin D, especially for those women who don't spend enough time in the sun. |
Menopause | Soy helps prevent bone and calcium loss in postmenopausal women, especially in those who are not on hormone replacement therapy.[28] |
Vegetarians and vegans | Soymilk provides a good source of vitamin B12 normally found in animal products, which vegans especially do not eat. |
Heart health | Soy may lower total cholesterol, LDL ("bad") cholesterol, and triglycerides.[28] |
Diabetes and obesity | Soy protein helps control weight, and high blood sugar, lipid/lipid protein, and blood insulin levels. |
Cancer | Soy-based formulas are beneficial for babies born with lactase deficiency or galactosemia. Vegetarians may prefer to give their babies soy-based formulas as well. Soy could also help babies recovering from diarrhea. |
Infants | Soy-based formulas are beneficial for babies born with lactase deficiency or galactosemia. Vegetarians may prefer to give their babies soy-based formulas as well. Soy could also help babies recovering from diarrhea. |
Safety concerns, side effects
- There are no known side effects of pea protein, but their isolates may cause side effects, including abdominal problems, coughing, dermatitis, diarrhea, hives, nasal congestion, shortness of breath, sneezing, sore throat, uric acid build-up, joint issues like gout, and digestive irregularities.[1, 19]
- Avoid high-protein diets if you have kidney or liver problems.[9]
- If you have a dairy allergy, you may also be allergic to whey.[9]
- To help prevent gout and uric acid build-up while taking pea protein, drink plenty of fluids.[19]
- Keep pea protein powder in a tightly covered container and store in a cool, dark place -- preferably your refrigerator.[14]
- Asparagus, mushrooms, herring, and anchovies may cause uric acid build-up, so avoid those items if you're taking pea protein.[19]
- If you are allergic to peanuts you may also be allergic to peas and other legumes.[19]
- The mature yellow pea seed can act as a narcotic in large amounts. Only use the immature seed in small amounts. And always used cooked seeds.[29]
- Always consult a healthcare professional for advice before using yellow peas or pea protein medicinally.[29]
Best pea protein products
There are two recommended pea protein products. AI Sports Nutrition's NO WHEY tastes great and contains some rice protein.
Now Foods, a family-owned company founded in 1968, offers a quality, all-natural pea protein supplement. A 33g serving contains 24g of protein, 330mg of sodium, 2g of fat, and 120 calories. It's also 2% calcium and 35% iron. Now Foods pea protein has no cholesterol, saturated fat, trans fat, fiber, or sugar.
Considerations
- Fresh peas don't have the same benefits as pea protein. Enzymes have to activate beneficial pea protein.[1, 23]
- Research is lacking in the areas of pea protein for weight loss and health gains.[15]
References
1. ScienceDaily; "Proteins From Garden Pea May Help Fight High Blood Pressure, Kidney Disease;" March 2009
2. USDA: ChooseMyPlate.gov; "Beans and Peas Are Unique Foods;" ChooseMayPlate.gov"
3. Jay R. Hoffman, Michael J. Falvo; Journal of Sports Science and Medicine; "Protein--Which Is Best?;" September 2004
4. Rigamonti E., et. al., Molecular Nutrition and Food Research; "Hypolipidemic Effect of Dietary Pea Protein: Impact on Genes Regulating Hepatic Lipid Metabolism;" Rigamonti E., et.al; Molecular Nutrition and Food Research; May 2010
5. Li H., et. al.,; Journal of Agricultural and Food Chemistry; "Blood Pressure Lowering Effect of a Pea Protein Hydrolysate on Hypertensive Rats and Humans;" Li H., et.al.; Journal of Agricultural and Food Chemistry; September 2011
6. NOW Foods; "Our Core Values"
7. NOW Foods; "History of NOW"
9. Denton Dean; Livestrong.com; "Pea Protein vs. Whey Protein;" October 2010
10. Whey Protein Institute; "Farm to Table"
11. Whey Protein Institute; "Whey Protein Types"
12. Whey Protein Institute; "Nutrition and Research"
13. Whey Protein Institute; "Usage Tips"
14. USA Dry Pea & Lentil Council; Northern Pulse Growers Association; "Pea Protein"
15. Carly Schuna; Livestrong.com; "Yellow Pea Protein Powder;" July 2011
16. Brian Willett; Livestrong.com; "Health Benefits of Pea Protein Isolate;" October 2010
17. Elizabeth Thatcher; Livestrong.com; "Pea Protein Side Effects;" October 2010
18. WeightTraining.com; Pea Protein Isolate"
19. Vitabase.com; "Pea Protein"
20. Kurtis Frank, Sol Orwell; BornFitness;
21. David Janow, et. al.; PRNewswire.com; "First Double Blind Study Proves Plant-Based Rice Protein Has Identical Benefits to Animal-Based Whey Protein;" March 2013
22. William Lynch; Livestrong.com; "What are the Benefits of Pea Protein?" October 2010
23. Superior Protein Suitable for Vegans; "Pea Versus Soy"
24. Superior Protein Suitable for Vegans; "How Are Peas Made Into Protein Powder?"
25. Superior Protein Suitable for Vegans; "Pea Protein and Vegans"
26. Jefferson Adams; Celiac.com; "Study Shows Pea Protein Best For Improving Gluten-Free Bread;" May 2013
27. Kristen S. Montgomery; The Journal of Perinatal Education; "Soy Protein;" Summer 2003
28. University of Maryland Medical Center; "Soy;" Reviewed 2012
29. Plants for a Future; "Lathyrus Aphaca--Yellow-Flowered Pea"
30. Self Nutrition Data; Source: USDA; "Peas, Split"
Pea Protein News on PricePlow
-
Feb 08, 2021 YouTube Video
SteelFit Steel Vegan Review: Three Smooth Flavors! -
Feb 05, 2021 Blog Post
NutraBio Plant Protein is Here (and One Flavor is Astonishing!) -
Feb 04, 2021 Blog Post
SteelFit Steel Vegan Launches with Eye-Opening Flavors -
Dec 01, 2020 YouTube Video
ioPea Protein | Best Plant Protein Source -
Nov 23, 2020 Blog Post
ioPea Protein: A Plant Protein With the Power of Whey
ioPea Protein is a new ingredient from Ingredient Optimized that's been shown to be superior to standard pea protein and comparable to whey protein! -
Nov 01, 2020 Blog Post
PEScience Select Vegan Protein Amazing Mint Chocolate!
Last time PEScience launched a new flavor of Select Vegan Protein it was Chocolate Peanut Butter, this time they're going with Amazing Mint Chocolate! -
Oct 06, 2020 YouTube Video
Kaged Muscle PLANTEIN | Can A Vegan Protein Be Better Than Whey? -
Sep 22, 2020 YouTube Video
RAW Nutrition Vegan Protein | A Vegan Protein That Tastes Like Whey?! -
Sep 02, 2020 Blog Post
RAW Nutrition Vegan Protein: Naturally Sweetened and Vitamin Fortified
RAW Nutrition Vegan Protein: formulated for optimal performance & health, includes four high-quality plant protein sources and an array of vitamins. -
Jul 04, 2020 Product News
Bob's Red Mill Pea Protein Powder was created.
Category: Pea Protein -
Jun 02, 2020 Blog Post
Myprotein Vegan Protein Bar: A Plant-Powered Protein Snack
Myprotein has just released Vegan Protein Bar that features 15g of protein from a blend of brown rice and pea protein. And it's naturally sweetened! -
May 22, 2020 Blog Post
PEScience Select Vegan Protein Now in Amazing Chocolate Peanut Butter
PEScience Select Vegan Protein is one of the best tasting plant-based proteins out there. Now you can enjoy it in the amazing Chocolate Peanut Butter! -
Apr 07, 2020 YouTube Video
LIKE BLUEBERRY MUFFINS IN YOUR MOUTH | BEAM Vegan Protein -
Apr 02, 2020 Blog Post
BEAM Vegan Protein: Next Level Flavor and Texture
BEAM Vegan Protein is one of the most impressive plant-based protein powders we've seen. They somehow mastered the flavor, texture, and consistency! -
Mar 30, 2020 Blog Post
Myprotein Vegan Diet Blend and Impact Diet Whey: Lose the Fat, Keep the Muscle!
Myprotein further expands their protein line with Impact Diet Whey and Vegan Diet Blend, formulated to help you lose weight but keep the lean muscle! -
Mar 23, 2020 Blog Post
Home Made: Axe and Sledge Makes MRPs Great Again
There are very few well formulated meal replacement powders on the market, so Axe and Sledge decided it was time to fill the gap with Home Made! -
Mar 21, 2020 Giveaway Contest
It's a weekend giveaway on the PricePlow blog with @MyproteinUS! This one's for the vegan crew... -
Mar 18, 2020 Blog Post
Myprotein Clear Vegan Isolate: A Refreshing Twist On Plant Protein
Myprotein Clear Vegan Isolate is a follow-up to their Clear Whey Isolate, bringing a fun, refreshing, and fruity spin on plant-based protein powders! -
Jan 03, 2020 Product News
Terrasoul Superfoods Organic Pea Protein Powder was created.
Category: Pea Protein -
Sep 09, 2019 Blog Post
How Ghost Vegan Protein is Different From the Plant-Based Rest
Ghost has jumped into the vegan protein game with Ghost Vegan. Does it live up to the lofty expectations we typically have for this lifestyle brand? -
Aug 15, 2019 Blog Post
Best Vegan Protein Powder: PricePlow’s Top 5 Plant-Based Proteins
What is the Best Vegan Protein Powder on the market? PricePlow digs into the top plant-based protein powders and makes the ultimate vegan decision! -
Jun 27, 2019 YouTube Video
Nutrex Plant Protein Review - The Athlete's Plant Protein -
Jun 03, 2019 Blog Post
Nutrex Plant Protein: Vegan & Natural, yet Stevia-Free!
Nutrex Plant Protein has been announced, and it's got a few surprises in store! Listen to Max Fairchild talk about their latest vegan creation! -
May 17, 2019 YouTube Video
Nutrex Research Presents.. PLANT PROTEIN! Interview with Max Fairchild -
Apr 26, 2019 Product News
Biochem 100% Vegan Protein was created.
Category: Pea Protein -
Apr 05, 2019 Product News
Naturade Pea Protein Powder was created.
Category: Pea Protein -
Apr 05, 2019 Product News
Green Foods True Vitality was created.
Category: Pea Protein -
Apr 03, 2019 Product News
Olympian Labs Pea Protein was created.
Category: Pea Protein -
Mar 12, 2019 YouTube Video
Protes Vegan Protein Chips UPGRADED! -
Nov 24, 2018 YouTube Video
EVL Stacked Plant Protein Powder Review | New Best Vegan Protein? -
Nov 16, 2018 Blog Post
EVL Stacked Plant Protein: A Versatile HONEY-Sweetened Protein Powder
EVL Sports has released a plant-friendly protein named Stacked Plant Protein, and it's primarily pea protein based with some inulin and sweet honey! -
Oct 24, 2018 YouTube Video
PEScience Select Vegan Protein Review: CINNAMON DELIGHT -
Oct 20, 2018 YouTube Video
A VEGAN Weight Gainer?! Vegun Nutrition's VEGANMASS Reviewed -
Oct 17, 2018 Blog Post
Vegun Nutrition’s VeganMass: A Vegan Athlete’s Dream Come True
Vegun Nutrition's VeganMass is an extremely well-formulated vegan weight gainer / meal replacement that checks a TON of vegan boxes to benefit vegans! -
Oct 02, 2018 Blog Post
PEScience Delights Vegan Select Protein Fans with Cinnamon Delight
PEScience's Vegan Select Protein has a new flavor: Cinnamon Delight! At just 110 calories and 67% protein by weight, vegans need to check this out! -
Sep 27, 2018 YouTube Video
High Protein CHEESE PUFFS?! iWon Nutrition's Mark Samuel Announces Protein Puffs! -
May 15, 2018 YouTube Video
iWon Protein Chips Review (with Jill!) | High Protein Chips -
Feb 27, 2018 Blog Post
RedCon1 MRE Bar: Low-Dairy Protein Bar Stuns the Masses
RedCon1 MRE Bars are finally here, and they're everything the market wanted in a meal replacement bar. Just nobody realized it yet. Learn why here. -
Oct 31, 2017 Blog Post
Elemetx NitroVegg – Ovo-Vegetarian Friendly Protein Powder
See the latest innovation from Elemetx -- NitroVegg is a dairy-free protein powder that's comparable to whey protein, suitable for ovo-vegetarians! -
May 13, 2017 Blog Post
RedCon1 MRE: Military-Inspired Meal Replacement… That Tastes GREAT
RedCon1 MRE is one insanely unique meal replacement powder (MRP) / weight gainer, with REAL food sources including salmon and chicken!! -
Aug 23, 2016 Blog Post
Bhu Fit Vegan Protein Bars: A Legit Vegan Option!
Bhu Fit Vegan Protein Bars are not only the best vegan protein bar supplements we've ever had, they're the best vegan ANYTHING we've ever had! BhuFit! -
Aug 02, 2016 Blog Post
Bhu Fit Bars – Another Protein Bar…
Bhu Fit is a nutrition company that makes real food bars for the more holistic, natural crowd like vegans, paleo, and natural eaters. See Bhu Fit Bars -
Jul 18, 2016 Blog Post
PES Select Vegan Protein: New Vegetarian Protein Powder
PES looks to capitalize on the growing vegan market by releasing a plant-based version of their protein powder titled PES Select Vegan, with stevia! -
Feb 17, 2015 Blog Post
No Whey?! Pea Protein Stands Toe-to-Toe with Whey
Pea Protein vs. Whey Protein - A new study came out showing some incredible results for pea protein (similar to whey's), but read why we're not ready
Sign up for future Pea Protein news!
Click the button below to sign up for future Pea Protein news, deals, coupons, and reviews!
Pea Protein Reviews & Videos
-
Feb 08, 2021SteelFit Steel Vegan Review: Three Smooth Flavors!
-
Dec 01, 2020ioPea Protein | Best Plant Protein Source
-
Oct 06, 2020Kaged Muscle PLANTEIN | Can A Vegan Protein Be Better Than Whey?
-
Sep 22, 2020RAW Nutrition Vegan Protein | A Vegan Protein That Tastes Like Whey?!
-
Apr 07, 2020LIKE BLUEBERRY MUFFINS IN YOUR MOUTH | BEAM Vegan Protein
-
Jun 27, 2019Nutrex Plant Protein Review - The Athlete's Plant Protein
-
May 17, 2019Nutrex Research Presents.. PLANT PROTEIN! Interview with Max Fairchild
-
Mar 12, 2019Protes Vegan Protein Chips UPGRADED!
-
Nov 24, 2018EVL Stacked Plant Protein Powder Review | New Best Vegan Protein?
-
Oct 24, 2018PEScience Select Vegan Protein Review: CINNAMON DELIGHT
-
Oct 20, 2018A VEGAN Weight Gainer?! Vegun Nutrition's VEGANMASS Reviewed
-
Sep 27, 2018High Protein CHEESE PUFFS?! iWon Nutrition's Mark Samuel Announces Protein Puffs!
-
May 15, 2018iWon Protein Chips Review (with Jill!) | High Protein Chips
Subscribe for more Pea Protein news and alerts!
Subscribe to PricePlow on YouTube, follow PricePlow on Instagram or click the button below to sign up for our latest Pea Protein news and reviews!