How To Find the Best Pea Protein Powder for Your Strength Goals

A certified sports nutrition coach reviews the best plant-based pea protein powders on the market to supplement your dietary protein intake

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Over recent years, there has been a tremendous rise in the popularity of plant-based diets. This has led many supplement companies to introduce their version of a plant-based protein powder to accommodate consumer demand. However, not all plant-based protein powders are created equal. If you follow a plant-based diet and are looking for a high-quality source of protein, then pea protein powder is a great option to consider. Not only is pea protein powder vegan, gluten-free and dairy-free, but it’s also easy to digest and has been shown to support muscle growth and recovery. In this guide, we will explore the top pea protein powders on the market to help you find the perfect option to suit your health and fitness needs.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.

Our Picks for Best Pea Protein:

• Best Overall Pea Protein: Transparent Labs Organic Vegan Rice & Pea Protein
• Best Tasting Pea Protein: KOS Organic Plant Protein
• Best Pea Protein for Muscle Building: Cymbiotika Plant Protein
• Best Pea Protein for Weight Loss: Gainful Vegan Protein Powder
• Best Organic Pea Protein: Transparent Labs Organic Vegan Rice & Pea Protein
• Best Pea Protein with Greens: Vega Protein and Greens

Best Overall Pea Protein: Transparent Labs Organic Vegan Rice & Pea Protein

SI Showcase + Transparent Labs

Key features & specs:

• Protein per serving: 24 grams
• Nutrition facts: 130 calories, 3 grams of carbohydrates, 2 grams of fat, 2 grams of sugar
• Flavors: Chocolate, French Vanilla
• Sweeteners: Organic stevia
• Subscription: Monthly subscription, 10% savings and free shipping
• Key ingredients: Organic rice protein, organic pea protein isolate 
• Best for: Individuals looking for a plant-based protein powder with no artificial ingredients, individuals looking for a combination of organic brown rice and organic pea protein powder
• Price per serving: $1.66 ($1.50 with subscribe and save)

Transparent Labs Organic Vegan Protein is a protein powder that is specifically formulated for individuals who follow a plant-based diet. It’s made from a protein blend of organic brown rice protein concentrate and organic pea protein isolate, two complementary plant protein sources to provide consumers with a complete amino acid profile. In addition to its high-quality protein content, Transparent Labs Organic Vegan Protein is also non-GMO, gluten-free, soy-free, dairy-free and free from any artificial sweeteners, flavors and colors. With only five total ingredients, this product is a great option for those who want a natural and clean protein powder. In regards to flavor, there are only two options available: Chocolate and French Vanilla. However, this doesn’t seem to be an issue as a number of consumer reviews mention the supplement tastes great. Overall, this supplement is a high-quality plant-based protein powder with easy digestibility and zero artificial ingredients, making it our top choice for the best overall pea protein.

Related Post: A Complete Roundup of Transparent Labs Products

What we like:

• 24 grams of premium pea protein powder per serving
• Five-ingredient formula with no filler ingredients
• Artificial ingredient-free
• Non-GMO, soy-free, gluten-free and dairy-free

What to consider:

• There is a two-to-one ratio of organic brown rice to pea protein isolate in this formula
• Only two flavor options available

Best-Tasting Pea Protein: KOS Organic Plant Protein

SI Showcase + KOS

Key features & specs:

• Protein per serving: 20 grams
• Nutrition facts: Depending on the flavor, 145 to 160 calories, 5 to 9 grams of carbohydrates, 5 to 6 grams of fat, 1 to 2 grams of sugars
• Flavors: Chocolate, Blueberry Muffin, Chocolate Chip Mint, Chocolate Peanut Butter, Salted Caramel Coffee, Vanilla, Unflavored
• Sweeteners: Organic coconut sugar, organic Stevia extract
• Subscription: Monthly subscription, 20% savings
• Key ingredients: Organic pea protein, organic flax seeds, organic quinoa, organic pumpkin seeds and organic chia seeds
• Best for: Individuals who want a broad range of different flavor options to choose from; individuals who want a delicious tasting protein powder; individuals who want a protein powder that includes digestive enzymes for enhanced absorbability
• Price per serving: $1.79 ($1.43 with subscribe and save)

KOS Organic Vegan Protein features a five-ingredient blend of organic plant-based protein sources, including peas, flax seeds, chia seeds, pumpkin seeds and quinoa. This ensures that every scoop of KOS Organic Vegan Protein features a complete amino acid profile that’s necessary for optimal health. What sets KOS apart from the competition is the inclusion of a digestive enzyme blend, fruit and veggie blend and vitamins and minerals blend, which enhance the nutrient density and absorbability of the protein powder. KOS is also known for having some of the best-tasting plant-based protein on the market with notable flavors, including Blueberry Muffin, Chocolate Chip Mint, Chocolate Peanut Butter and Salted Caramel Coffee. 

Related Post: The Best-Tasting Protein Powders to Help You Achieve Your Fitness Goals

What we like:

• Includes a fruit and vegetable blend, digestive enzyme blend and vitamins and minerals blend
• USDA-certified organic and free from artificial flavors, colors and sweeteners
• Eight different flavor options available
• Manufactured in the USA at cGMP FDA-regulated facilities
• Tested for heavy metals and toxins by independent third-party labs

What to consider:

• Two-scoop serving size can be difficult to mix in a conventional shaker bottle
• Contains tree nuts (coconut)

Best Pea Protein for Muscle Building: Cymbiotika Plant Protein

SI Showcase + Cymbiotika

Key features & specs:

• Protein per serving: 20 grams
• Nutrition facts: 130 calories, 10 grams carbohydrates, 2.5 grams of fat, 2 grams of sugar
• Flavors: Vanilla
• Sweeteners: None, but has 2 grams of sugar from the other ingredients 
• Subscription: Monthly subscription, 10% savings
• Key ingredients: Organic hemp protein, organic spirulina, organic pea protein, adaptogenic mushrooms, greens powders, digestive enzymes and probiotics
• Best for: Individuals looking for a plant-based protein powder with no artificial ingredients, those after a protein powder with added benefits from adaptogens and pro and prebiotics
• Price per serving: $3.67 ($3.30 with subscribe and save)

Cymbiotika Plant Protein sources its protein from peas, spirulina and hemp to create a well-rounded macronutrient profile. It is one of the leaner plant-based protein supplements on the market, containing only 130 calories, 20 grams of protein, 10 grams of carbohydrates and 2.5 grams of fat per serving. This supplement’s macronutrient profile would be helpful for anyone with muscle-building goals and would make a great high-protein post-workout shake. And unlike some of the other protein powders on this list, Cymbiotika Plant Protein contains a number of other beneficial ingredients. Adaptogenic mushrooms, for example, have been shown to be immune-boosting. And digestive enzymes help the body process nutrients more efficiently.

Similar to Transparent Labs, Cymbiotika also avoids the use of any artificial ingredients. While this product only comes in one flavor option, Vanilla, most consumer reviews say it tastes great. Our tester tried it and said it has a vanilla flavor with an earthy mushroom/greens aftertaste. 

Related Post: The 11 Best Protein Powders for Muscle Gain

What we like:

• 20 grams of protein per serving
• Adaptogenic mushrooms, greens powders and probiotics have additional benefits
• Artificial ingredient-free
• Non-GMO, gluten-free and no preservatives

What to consider:

• Only one flavor option
• Very expensive

Best Pea Protein for Weight Loss: Gainful Vegan Protein Powder

SI Showcase + Gainful

Key features & specs:

• Protein per serving: 19 to 27 grams
• Nutrition facts: Varies depending on how the supplement is formulated for your specific health and fitness needs
• Flavors: Caffé Mocha, Chocolate Peanut Butter, Cinnamon Toast, Cookies & Cream, Matcha Green Tea, Madagascar Vanilla, Strawberry Cream, Sea Salt Caramel
• Sweeteners: Organic monk fruit
• Subscription: None
• Key ingredients: Organic pea protein, organic brown rice protein
• Best for: Individuals who want a completely personalized protein powder; individuals who have a budget to spend on premium supplements; individuals with weight loss goals
• Price per serving: $3.21 (subscription only)

Gainful is a supplement brand that personalizes its protein powders to align with your specific health, fitness and dietary needs. If you are looking for a plant-based protein powder, Gainful offers vegan protein options, including organic pea and organic brown rice protein. The reason we feel this product is so effective for weight loss is in addition to the fully customized protein powder, every Gainful subscription also includes free one-on-one access to a registered dietitian. This is an amazing resource that you should definitely take advantage of if you have any weight loss goals, as they can help guide your progress. Another benefit of Gainful’s subscription-based service is the individual flavor packets you can use to change the flavor of your protein shake each day. While there are eight different flavor options to choose from, my personal favorites were the Chocolate Peanut Butter, Sea Salt Caramel and Caffé Mocha.

Related Post: Best Protein Powders of 2024

What we like:

• Plant-based protein powder formulated for your specific health and fitness needs
• Every Gainful subscription includes free one-on-one access to a registered dietitian
• Flavor packets allow you to choose from a variety of different flavors on a daily basis
• No artificial sweeteners, flavors or colors

What to consider:

• Premium supplement that comes with a premium price point
• Subscription-only service

Best Organic Pea Protein: Transparent Labs Organic Vegan Rice & Pea Protein

SI Showcase + Transparent Labs

Key features & specs:

• Protein per serving: 24 grams
• Nutrition facts: 130 calories, 3 grams carbohydrates, 2 grams fat, 2 grams sugar
• Flavors: Chocolate, French Vanilla
• Sweeteners: Organic Stevia
• Subscription: Monthly subscription, 10% savings and free shipping
• Key ingredients: Organic rice protein, organic pea protein isolate 
• Best for: Individuals looking for a completely organic plant-based protein powder with no artificial ingredients; individuals looking for a combination brown rice and pea protein powder
• Price per serving: $1.66 ($1.50 with subscribe and save)

One of the key features of Transparent Labs Organic Vegan Protein is its use of organic ingredients. This means that the ingredients used in this formula, including organic pea protein isolate and organic brown rice protein, have been grown without the use of synthetic pesticides, fertilizers or genetically modified organisms (GMOs). In addition, Transparent Labs never uses any artificial ingredients such as sweeteners, colors, flavors or preservatives in any of its products, making this supplement one of the most natural protein powders on the market. If you are choosing to consume plant-based protein powders, then you are likely a health-conscious individual who prefers a protein supplement of this caliber.

What we like:

• 24 grams of plant-based protein powder per serving
• Five-ingredient formula with no filler ingredients
• Artificial ingredient-free
• Non-GMO, soy-free, gluten-free and dairy-free

What to consider:

• There is a two-to-one ratio of organic brown rice to pea protein isolate in this formula
• Only two flavor options available

Best Pea Protein with Greens: Vega Protein and Greens

SI Showcase + Vega

Key features & specs:

• Protein per serving: 20 grams
• Nutrition facts: 130 calories, 7 grams of carbohydrates, 2.5 grams of fat, 1 gram of sugar
• Flavors: Chocolate, Vanilla, Berry, Coconut Almond, Plain Unsweetened
• Sweeteners: Stevia Leaf Extract
• Subscription: None
• Key ingredients: Pea Protein, Organic Brown Rice Protein, Spinach Powder, Organic Kale Powder, Organic Alfalfa Grass Powder, Organic Sacha Inchi Powder, Rosemary Extract, Broccoli Powder
• Best for: Those who want greens added to their protein
• Price per serving: $1.73

Vega Protein and Greens is a combination protein and greens powder supplement that includes two different plant-based sources of protein and a variety of different dark leafy green superfoods. The inclusion of the greens powder in the protein supplement increases the nutrient density of the protein powder, making it a great option for those who don’t consume a significant amount of fruits and vegetables in their diet. This supplement comes in five different flavor options, one being Plain Unsweetened, and Vega advises mixing its Protein and Greens powder into your favorite smoothie recipe to give an added protein and nutrient boost to your shake. This would also make a great plant-based meal replacement smoothie when paired with some oats, fruit, nuts and plant-based milk of your choice. This protein powder is well-formulated to provide a convenient and easy way to supplement your diet with protein and micronutrients.

What we like:

• 20 grams of plant-based protein per serving
• Includes greens ingredients like kale, alfalfa, broccoli and spinach
• Five different flavor options available
• For every order placed with Vega, its partner Veritree will plant one tree

What to consider:

• Some consumers found the taste of the protein powder to be unpleasant or chalky when mixed with just water

What Is Pea Protein?

Pea protein is a type of plant-based protein that is extracted from yellow split peas and ground into a fine powder. After the removal of the excess starch and fiber, you are left with a high-quality protein powder supplement.

Pea protein is one of the most popular plant-based protein powders available. This is largely due to the fact that unlike some other plant-based protein sources, pea protein is considered complete. This means that pea protein contains all nine of the essential amino acids the human body cannot produce on its own and must obtain through the diet. These essential amino acids are the building blocks for the body to build and repair muscle tissue, as well as carry out a variety of other important biological functions.

Therefore, pea protein is an excellent option for individuals who follow a vegan or vegetarian diet and want to increase their dietary protein intake. Additionally, pea protein is a suitable choice for individuals with certain dietary restrictions, such as lactose intolerance, since it is dairy-free.

Benefits of Pea Protein

Peas have established themselves as a powerful plant-based protein source because of their easy digestibility and fairly high content of the three essential branched-chain amino acids (BCAAs): leucine, isoleucine and valine, which are primarily responsible for stimulating new muscle growth via muscle protein synthesis.

As a plant-based protein, pea protein powder is also a suitable option for vegans and vegetarians who may struggle to consume an adequate amount of protein through their diet alone, especially if they engage in resistance training exercises. Being dairy-free, pea protein powder is also an excellent alternative for individuals with dairy allergies such as lactose intolerance.

Pea protein powder may also be a beneficial tool for those with weight loss goals. This is due to pea protein powder being naturally low in both fat and carbohydrates, making it a solid option for those on a low-carb or low-fat diet. Certain pea protein powders also have a decent amount of dietary fiber, which can help with weight loss by promoting feelings of fullness and reducing calorie intake.

Pea protein vs. other protein sources

Data sourced from researchgate.net

In general, pea protein compares very well to other protein sources on the market such as whey protein powder and casein. The most important factor is that pea protein can rival animal-based protein powders and their ability to stimulate muscle protein synthesis, which is the process of building muscle. For a long time, it was believed that animal-based proteins were far superior to their plant-based counterparts. However, a 2023 randomized control trial found that the overall rate of muscle protein synthesis between two groups consuming either plant-based or milk protein was essentially equivalent. A 2023 study in the Journal of Nutrition indicates that as long as you consume enough protein to stimulate muscle protein synthesis, it doesn’t matter whether the amino acids are coming from animal or plant sources of protein.

Pea protein is also the superior protein choice for individuals following a vegan or vegetarian lifestyle or for those with dairy allergies. The only major downside of consuming a pea protein is that it usually just doesn’t taste as good as whey. That being said, the taste of plant-based protein powders has come a long way in recent years due to the popularity of plant-based diets, and many no longer have that bland flavor and gritty texture they were once known for.

Related Post: Pea Protein vs. Whey Protein: Which Is Better?

Pea protein side effects

Pea protein is considered hypoallergenic, which means it’s free from common allergens and unlikely to cause any negative side effects. That being said, it is possible that some people may experience some mild digestive discomfort, such as bloating or gas after consuming a pea protein supplement. However, this is unlikely unless you are consuming multiple scoops of protein powder in one sitting. If you plan on using a pea protein supplement more than once per day, then you should separate your protein shakes by a few hours to alleviate any stomach issues.

How to Choose the Best Pea Protein for You

Quality of ingredients

Whenever you purchase a supplement, you want to ensure that it is made from high-quality ingredients included in clinically effective dosage levels. When it comes to pea protein powders, you should look for supplements that have a high percentage of protein per serving, ideally around 20 to 25 grams of protein per 30-gram serving. You may also want to avoid artificial ingredients like sweeteners, colors or flavors if you prefer all-natural products. Most of the reputable supplement companies will have a detailed account of where their ingredients come from, so finding a company you trust can ensure you are getting a high-quality product.

Macronutrient profile

The majority of protein powders have anywhere from 20 to 30 grams of protein per serving. However, the carbohydrates, fats and total calories can vary significantly based on the type of pea protein you choose. If you are looking for a high-quality protein source without the excess calories from carbohydrates and fats, then you should look for a pea protein isolate. However, if you are trying to build muscle and don’t mind some extra calories, then a standard pea protein will do the trick.

Taste

Taste is important, and the better tasting a protein powder is, the more likely you are to use it. While plant-based protein powders like pea protein aren’t usually known for their fantastic taste and flavor, there are some companies out there that are making some delicious flavors. My advice is finding a pea protein you think you might like and reading some of the consumer reviews to see what other individuals thought about the taste and which flavor option is best.

Price

When purchasing a pea protein supplement, you want to find one that suits your needs and your budget. Determine your health and fitness goals, what you are looking for in a supplement and find the one that provides you with the most value.

What To Avoid in a Pea Protein

When purchasing a pea protein powder, it’s good to be mindful about the quality of the ingredients and ensure you are getting a protein supplement that matches your health and fitness goals. Some things you may want to avoid in a pea protein include artificial sweeteners, added sugars such as high-fructose corn syrup or cane sugar and any fillers or additives like additional carbohydrates or thickeners like xanthan gum or carrageenan. While these fillers and additives are considered safe, they may cause some digestive issues or contribute to chronic diseases. Another thing to look out for is whether the supplement company sends its products out for third-party testing. This is because plant-based protein sources have been found to contain significant amounts of heavy metals such as arsenic, cadmium and lead that come from the soil. This is why it’s important to look for products that have been tested for heavy metals by a reputable third-party testing agency to ensure you are getting a safe and effective product.

How We Chose the Best Pea Protein

To find the best pea protein powders on the market, we looked at a number of different factors, including the overall quality of ingredients, online customer reviews, the price point and our own first-hand experience using these pea protein supplements. There are so many different plant-based protein powders available and we do our best to ensure you are purchasing a high-quality product.

Pea Protein Powder FAQs

Is pea protein inflammatory?

Pea protein is not considered inflammatory and may even have anti-inflammatory properties. This is because pea proteins contain a variety of beneficial compounds, including polyphenols and flavonoids, which have been shown to have anti-inflammatory effects. Pea protein is also naturally gluten-free and dairy-free, which makes it an excellent choice for people with celiac disease or lactose intolerance, who may experience inflammation from consuming dairy or gluten food sources.

Does pea protein actually work?

The question of whether pea protein actually works depends on your personal health and fitness goals. However, pea protein most definitely does work when it comes to promoting muscle growth. Studies have shown that pea protein is just as effective as whey protein and is a fantastic protein option whether you are a vegan, vegetarian or simply looking to reduce your intake of animal products.

Is it O.K. to have pea protein every day?

Yes, it is safe to consume pea protein every day, as long as it is part of a well-balanced diet, not your sole source of dietary protein and consumed in moderation. Consuming too much protein in one sitting may cause some unwanted negative side effects such as digestive discomfort, which is easily avoided if you follow the supplement label's recommended intake directions.

Is pea protein powder good for weight loss?

Pea protein can be an effective protein powder for weight loss since it is low in calories and high in protein, which can help you feel full and satisfied for a long time. This satiating effect may lead to consuming a lower total number of calories throughout the day, which is helpful for maintaining the caloric deficit necessary for a reduction in body weight.

Takeaway: Is Pea Protein Powder Right for You?

Ultimately, the question of whether pea protein powder is right for you depends on your dietary needs and health and fitness goals. That being said, pea protein powder can be a great way to increase your dietary intake of protein and improve your overall health, especially if you are a vegan or vegetarian who has trouble consuming an adequate amount of protein through food sources alone. The fact that pea protein powder can also promote similar levels of muscle growth compared to whey also makes this supplement an attractive option for athletes and bodybuilders who have muscle-building and strength goals. If you are considering a pea protein powder, then you really have nothing to lose; any one of the options from our list is a high-quality product that I am sure will meet your needs.

Prices are accurate and items in stock as of publish time.