Pea protein powder is a great plant-based protein option made by extracting protein from peas, which are complete proteins containing all nine essential amino acids. Pea protein is a good source of branched-chain amino acids, aiding in muscle repair and synthesis, and is also relatively high in iron, an essential mineral that can be low in vegan and vegetarian diets. It is typically well tolerated, easily digested, and provides a creamy texture when blended into drinks and shakes.
According to Functional Medicine Physician Dr. Chistine Maren, D.O., IFMCP, “Pea protein can be an easy and convenient way to add additional protein to the diet. While I’d prefer whole foods, there’s a time and place for protein powders to help prevent protein deficiency. This is especially relevant for pregnant or lactating women, athletes, and older patients. This also applies to patients who have a lot of food sensitivities or choose to follow a vegan or vegetarian diet.”
When selecting our top list of pea protein powders, we prioritized products that are independently verified, contain quality ingredients, and have limited additives like sugar, stabilizers, and preservatives. We also research and test protein powders on an ongoing basis to ensure we are giving the best-tasting and nutritionally sound recommendations available.
Verywell Fit FYI
According to a recent Consumer Reports (CR) investigation of 23 protein powders and shakes, some protein supplements may have higher lead levels than what CR food safety experts say is safe to consume in a day. The report highlighted that plant protein powders have higher lead levels than those derived from dairy proteins, such as whey or beef-based products. Naked Nutrition’s Vegan Mass Gainer powder was the worst offender, having the highest lead levels of all products tested. While we don’t include this particular protein powder in our list of top recommendations, we do include other powders from the brand, which were not singled out by the report. To ensure the protein powder you choose is safe to consume and doesn’t have harmful levels of lead, it’s important to opt for brands that are third-party tested. Many of the brands on our list are third-party tested.
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.
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Organic, non-GMO, vegan, gluten-, dairy- and soy-free
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Good source of iron, vitamin E, B12 and others
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Smooth consistency
Key Specs
Key protein source(s): Pea protein Serving Size: 2 scoops | Amount of protein per serving: 20 grams | Calories per serving: 160 | Sodium per serving: 330 milligrams
Why We Recommend It
The KOS Vegan Superfood Protein Powder ranked high in taste and texture among our testers, including Shushy Rita Setrakian, MS, RD, who states, “If you’re constantly disappointed by that gritty texture and “dirt-like” flavor of most vegan powders, this KOS protein powder will change your mind completely. This powder blends into a smooth consistency and has just enough sweetness without feeling overwhelming.”
This is a complete protein source, using a blend of organic pea protein, organic flaxseed and organic chia seeds. Each serving provides 20 grams of protein, a fruit and vegetable blend, a digestive enzyme blend, and vitamins and minerals. The nutrition label is impressive, with a serving providing 30 percent DV of iron, 45 percent DV of vitamin E, 35 percent DV manganese, 45 percent DV of vitamin B12, 20 percent DV zinc, 90 percent DV copper, 60 percent DV chromium, and 70 percent DV molybdenum.
This product is organic, non-GMO, vegan, gluten-free-, dairy-free-, and soy-free, which may suit a variety of dietary restrictions.
Things To Consider
This powder contains several added vitamins and minerals, so if you take supplements (like a multivitamin), ensure you are not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. Also, the digestive enzyme blend likely won’t provide any benefits unless you are deficient in one of the enzymes it contains. While safe for most people, digestive enzyme supplements lack scientific backing to prove benefits for everyday use outside of specific conditions that may warrant their use (for example, taking lactase enzymes for lactose intolerance).
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Independently verified
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Non-GMO, organic and free of major allergens
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Single-ingredient product
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Affordable price per serving
Key Specs
Key protein source(s): Pea protein isolate Serving Size: 2 scoops | Amount of protein per serving: 15 grams | Calories per serving: 80 | Sodium per serving: 230 milligrams
Why We Recommend It
NOW Sports Organic Pea protein contains just yellow pea protein isolate, offering 15 grams of vegan protein per serving. It’s produced in a certified-GMP facility, free of major allergens, certified organic, non-GMO, independently verified and Informed Sport verified. This ensures the product contains what it says without potentially harmful contaminants.
This formula is a good choice for active individuals due to its natural richness in branch-chain amino acids (BCAAs), which help support muscle repair and synthesis. It also contains 230 milligrams of sodium per serving, which can help replenish sodium losses through sweat during workouts.
Our testers liked this powder’s smooth, creamy consistency when mixed with water or blended into a smoothie.
Things To Consider
As with many single-ingredient pea protein powders, it does have a slight earthy taste and aftertaste, but is still pleasant to drink. Try blending it into a smoothie for a better taste experience.
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NSF Certified for Sport and Informed Choice verified
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Organic, non-GMO, and free of major allergens
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Contains antioxidant blend for sport recovery
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30 grams of protein per serving
Key Specs
Key protein source(s): Pea, Navy Bean, Lentil, Garbanzo and Cranberry Serving Size: 2 scoops | Amount of protein per serving: 30 grams | Calories per serving: 160 | Sodium per serving: 160 milligrams
Why We Recommend It
Garden of Life SPORT Organic Plant-Based Protein contains a blend of proteins from garbanzo beans, navy beans, lentils, cranberries, and peas. One serving provides 30 grams of vegan protein, and it contains antioxidants that can help with muscle recovery, making it a good choice to support your muscles post-workout. It’s also NSF Certified for Sport and Informed Choice verified, so it’s a good option for competitive athletes, too.
The antioxidant blend contains organic cherries, apples, turmeric, goji berries, and blueberries. It also contains 2 billion CFUs of Bifidobacterium lactis, a probiotic that may provide immune support.
In addition to independent verification, Garden of Life SPORT Organic Plant-Based Protein is USDA Organic and non-GMO. The stevia and organic vanilla flavors in this powder give it a subtly sweet vanilla taste we enjoyed.
Things To Consider
While most of our testers liked the flavor, and the smooth consistency that creates a nice frothy texture, some noted a slight artificial aftertaste.
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Key Specs
Key protein source(s): Pea protein Serving Size: 2 scoops | Amount of protein per serving: 27 grams | Calories per serving: 120 | Sodium per serving: 110 milligrams
Why We Recommend It
Naked Pea Protein Powder is our top pick because it’s a single-ingredient formula made from just yellow peas sourced from U.S. and Canadian Farms and processed without the use of chemicals.
In two scoops of the unflavored option, you will receive 27 grams of protein and only 110 milligrams of sodium, making Naked Nutrition Pea protein one of the higher protein loads while contributing one of the lowest amounts of sodium per serving.
In addition to being independently verified for heavy metals, the powder is non-GMO and free of artificial flavors and sweeteners. Naked Pea Protein also comes in chocolate or vanilla-flavored options. If you are an athlete, this product is also Informed Choice verified, which guarantees the product is free from ingredients banned in professional sports.
Things To Consider
While we found this product to have a good texture, our testers noted a very earthy taste when mixed with just water. We recommend blending this into a smoothie to mask the slightly unpleasant taste.
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Key Specs
Key protein source(s): Pea Protein Isolate Serving Size: 2 scoops | Amount of protein per serving: 22 grams | Calories per serving: 100 | Sodium per serving: 90 milligrams
Why We Recommend It
NorCal Organic Pea Protein is a single-ingredient protein powder that provides 22 grams of protein per serving. NorCal Organic performs independent verification before and after production to ensure its products meet nutritional and heavy metal specifications. We also like that NorCal Organic works only with farmers who follow organic and sustainable farming practices.
Our testers found this powder to have one of the most neutral flavors for a single-ingredient pea protein powder, noting it went undetected when blended into various smoothie combinations. It also blends well and adds a thick and creamy texture.
NorCal Organic Pea Protein contains one of the lowest amounts of sodium on our list, at just 90 milligrams per serving, making it suitable for those looking to limit their sodium intake. You can purchase travel packs, a 2-pound or a 4-pound bag, with three different sizing options.
Things To Consider
This protein powder does have a slightly grainy texture, particularly when mixed with just water, so it works better blended into a smoothie.
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Key Specs
Key protein source(s): Pea and brown rice protein Serving Size: 1 scoop | Amount of protein per serving: 20 grams | Calories per serving: 130 | Sodium per serving: 290 milligrams
Why We Recommend It
Vega Protein & Greens Plant-Based Protein Powder is a complete protein providing 20g of protein per serving from pea and brown rice proteins, plus a dose of powdered greens. The greens blend includes kale, alfalfa, broccoli, and spinach. While greens powders don’t replace eating whole veggies, they can help provide a nutrient and antioxidant boost.
We tested the chocolate flavor containing cocoa powder and stevia for sweetness. This is a great choice for those with a sweet tooth who want to blend tasty chocolate-flavored smoothies without the added sugar. We recommend blending it with plant-based milk, frozen banana, and peanut butter for a balanced and satisfying snack.
Things To Consider
This protein powder does not have independently verification and does not list any details regarding testing on the website. Also, some of our testers found this to have a relatively strong artificial sweet taste, but it depends on the sweetness level you typically prefer.
The Benefits of Pea Protein Powder
Adding a protein supplement would likely not be beneficial if you get protein from whole foods. However, if you have increased protein needs or if you generally have difficulty meeting your protein needs from food alone, supplementing with protein powder may be a good option.
When additional protein is needed, Dr. Maren recommends pea protein “if patients prefer a plant-based protein powder and/or do not tolerate milk proteins or collagen peptides.”
You may particularly benefit from a pea protein supplement if:
You have dietary restrictions due to allergies or lifestyle choices: If you have multiple food allergies or follow a vegetarian or vegan lifestyle, it may be more difficult to meet your protein needs from food alone. Pea protein is vegan and typically contains no top allergens, including peanuts, tree nuts, egg, fish, shellfish, cow’s milk, wheat, and soy, making it a good option for vegans, vegetarians and those with food allergies.
You are an athlete or looking to increase muscle mass: Pea protein is considered a high-quality plant protein because it contains all nine essential amino acids. Additionally, it is a good source of branched-chain amino acids, specifically leucine, isoleucine, and valine. Research suggests a pea protein supplement may be as effective as dairy-based proteins for improving overall muscle mass and strength. It is a comparable substitute for athletes looking to increase their protein intake from a non-animal source.
You elevated protein needs due to life stage or medical condition: Pregnancy, lactation, and later life stages come with increased protein needs. Additionally, some medical conditions require increased protein intake, including cancer, burns, injury, and post-operatively. While it is best to focus on protein from food first, supplements can help to meet increased protein needs.
How We Select and Test Protein Powders
Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products.
In addition to our research, we tested 25 of the top protein powders to rate each product for taste, texture, smell, and value. We tested the products by mixing a serving of each powder into cold water in a shaker bottle, noting how long it took to dissolve (and if it dissolved completely). We then tasted the product, evaluating flavor, texture, and smell. We then combined these ratings with a nutrition and independent verification score from our nutrition editor to get an overall rating for each pick.
What to Look For in a Pea Protein Powder
Independent Verification
Protein powders may contain heavy metals in trace amounts. Heavy metals are found in soil and water, which can contaminate food and supplements, including protein powders, but this is only a concern when consumed in excess. Specific factors that influence the level of heavy metal contamination in the food industry are food type, growing conditions, and the agriculture process. However, recent studies suggest that the amount found in protein powders is not likely to be harmful when consumed in moderation (including daily consumption).
Independently verified protein powders can help ensure that the product is below FDA thresholds for heavy metal contamination. Dr. Maren says, “I’m careful about the brands I use and recommend since protein powders (like other dietary supplements) can be contaminated. Quality and digestibility are very important! I always look for pharmaceutical-grade companies who test raw materials and utilize independent verification, in addition to GMP-certified.”
Ingredients & Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
When finding the best supplement for you, it is important to look out for added ingredients like herbal blends, probiotics, digestive enzymes, and performance enhancers that may not be suitable for your individual needs. Here are some things to look out for:
- Additives: Protein powders may contain added fiber, probiotics, herbal blends, caffeine, vitamins, and minerals. These ingredients may interact with certain medications or other supplements and may come with side effects. Therefore, read the labels and understand each ingredient to decide if a supplement is right for you. Consider consulting a healthcare provider if you are looking to take a supplement with any of these additives.
- Added Sugar and Artificial Sweeteners: Some protein powders can contain high amounts of added sugar, which should be considered in the context of your total daily intake of sugar. This may be especially important if you have a condition impacting blood sugar, such as PCOS or diabetes. Other protein powders can contain artificial sweeteners, which can cause gastrointestinal discomfort in some, especially those with conditions like IBS.
- Performance Enhancers: Certain performance enhancers may be included in protein supplements, particularly those marketed to athletes. Such ingredients may be listed as branched-chain amino acids (BCAAs), caffeine, glutamine, and creatinine. The safety and efficacy of these ingredients vary. It is important to refer to NIH Guidelines for Exercise and Athletic Performance when evaluating these ingredients and consider consulting with a healthcare provider.
- Drug-nutrient interactions: If you are taking any medication or currently undergoing medical treatment, it is important to consult a healthcare provider before taking any protein powder supplement to ensure its safety.
How Much Protein Do I Need?
The DRI (Daily Recommended Intake) for protein, defined by The Food and Nutrition Board of the Institute of Medicine, is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams daily for an adult weighing 150 pounds. However, individual needs vary depending on age, height, weight, body composition, life stage, activity level, and overall health status. For example, some athletes and active individuals may need anywhere between 1.2 to 2.0 grams per kilogram of body weight to optimize training and muscle recovery.Protein powder does not have an established upper tolerable limit (UL), as consuming excess protein does not appear to have negative side effects in healthy people.
It is best to get your protein from a variety of food sources first, as they contain additional nutrients for optimal health. Assess how much protein is in your diet from whole foods, and consider using protein powders as needed to fill in the gaps to meet your protein requirements. For instance, you may have time in the morning to have a good high-protein breakfast but don’t consume enough protein for the rest of the day. Also, aim to spread your protein intake throughout the day for optimal protein absorption and utilization.
Our Experts
- Functional Medicine Physician Dr. Chistine Maren, D.O., IFMCP
- Alena Kharlamenko, MS, RD, CDN, is a Registered Dietitian specializing in health and nutrition research and supplement testing. She develops testing protocols.
- Shushy Rita Setrakian, MS, RD, is a Registered Dietitian who converts nutrition science into meaningful dietary recommendations for her patients. She has an eye for spotting the latest nutrition trends and research and breaking down what that can mean for your supplement and food choices.
- Anne Cook Carroll, MS, RD, CDN, is a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance. She also specializes in supplement research and analysis.
Frequently Asked Questions
Is pea protein low FODMAP?
Whether or not a pea protein powder is low FODMAP depends on how the peas are processed and whether the powder contains additional ingredients, including some artificial sweeteners that are considered high FODMAP.
Typically, pea protein powders without artificial sweeteners or additives are considered low FODMAP because they are stripped of almost all of the carbohydrate and fiber content, which is the part of the peas that contain oligosaccharides (the “O” in FODMAP). If you are following a low FODMAP diet, avoid pea protein powders that contain sugar alcohols, including sorbitol and xylitol.
Is pea protein a complete protein?
Yes, pea protein contains all nine essential amino acids making it a complete protein. While all nine essential amino acids are present, the level of methionine is relatively low. If you follow a vegan lifestyle, you can utilize brown rice or quinoa to help boost your methionine intake. If you do not follow a vegan lifestyle, you can compensate with meat, poultry, or some fish, as all are excellent sources of methionine.
Does pea protein cause gas?
Pea protein is made by isolating the protein from the actual pea. In this process, much of the fiber tends to be processed out and does not typically cause gas on its own. That being said, some pea protein powders can contain other ingredients, such as artificial sweeteners, that can cause bloating in some individuals, particularly for those with IBS and other gastrointestinal inflammatory conditions.
How does pea protein powder compare to other protein powders?
Compared to other plant-based protein powders, pea protein has a similar protein content to soy protein powder and rice protein powder, which is higher than hemp protein. However, each of these has a different amino acid profile. Pea protein contains all nine essential amino acids and is a good source of BCAAs, but it is lower in methionine and higher in lysine than other plant-based proteins. Whey protein is the most researched protein powder and is shown to be the most effective in muscle repair and synthesis due to its bioavailability and higher content of essential amino acids and BCAAs. However, pea protein is a good alternative for those who do not consume animal-based foods or for those with dairy sensitivities or allergies.
Why Trust Verywell Fit
As a lifelong athlete, registered dietitian, and Verywell Fit writer, Brittany Scanniello is constantly keeping up with the latest sports nutrition research, trends, and new products that have hit the market. In her day-to-day, she works with active people, helping to coach them on their nutrition choices before, during, and after training to ensure they are putting their best foot forward.
Eliza Savage, MS, RD, CDN, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She manages all content at Verywell Fit and helps ensure that the recommended nutrition and ingestible products are dietitian-approved.
