In This ArticleView AllIn This ArticlePea vs. WheyNutrition FactsBenefitsHow to ChooseFAQs
In This ArticleView All
View All
In This Article
Pea vs. Whey
Nutrition Facts
Benefits
How to Choose
FAQs
Protein powders may be a useful addition to your diet, especially if you’re trying toincrease your protein intake. These protein powders can also be useful if you do strength training.
The popularity ofplant-based protein powdersis on the rise, and with an abundance of protein powders on the market, you may feel overwhelmed with choices. Here, we’ll help you understand how pea and whey protein differ to help you choose the best one for you.
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How Much Protein Do You Need to Eat Every Day?
Pea Protein vs. Whey Protein
Similarities
Both pea andwhey proteinsare complete proteins, meaning they contain all nine essential amino acids, which are the ones that your body can’t produce on its own. They also pack around 25 grams of protein per serving (often one scoop), though the exact amount will depend on the brand.
Pea and whey proteins both have a creamy and smooth texture. And they’re each available in unflavored or flavored options like vanilla or chocolate.
For those withgluten sensitivities or celiac disease, both of these options are gluten-free. You’ll just want to double-check the label to be sure there aren’t additives that contain gluten.
Differences
The most obvious difference between the two is that peaprotein is plant-based, and whey protein is not. This may matter when it comes to digestibility. Research indicates that animal-based proteins have a higher bioavailability than plant-based proteins.This means that your body may absorb more of the amino acids (the building blocks of protein) in whey protein than in pea protein. Theoretically, you’d need to consume more pea protein in order to get the same amount of amino acids; however, the understanding of this is based on the quality of the protein and the limiting amino acids in some plant proteins. Since pea protein contains all essential amino acids, this needs to be investigated further.
Pea protein has a more earthy, grassy flavor, while whey protein has a flavor somewhat similar to powdered milk. Both flavors are relatively mellow and are typically masked if you mix them into a smoothie.
Another key difference is the lactose content. Pea protein is lactose-free. When it comes to whey protein, the lactose content depends on the type of whey protein you buy. The lactose content is minimal in isolated or hydrolyzed whey protein, but concentrated whey protein has a higher lactose content. If you have lactose intolerance, you may want to be mindful of the type of whey protein you use and whether it upsets your stomach.
Nutrition Profiles
Pea Protein Nutrition
The nutrition composition of pea protein powder varies based on the brand and specific product, but as an example, one (20-gram) serving of Now Health Group Organic Pea Protein Powder contains:
Whey Protein Nutrition
The nutrition composition of whey protein will vary not just depending on the brand but also on whether it is whey protein isolate, hydrolysate, concentrate or a combination of these. Whey protein concentrate will have slightly more carbohydrates and fat than whey protein isolate or hydrolysate.
As an example, here are the nutrition facts of Now Health Group Whey Protein Isolate Powder:
Benefits of Pea Protein and Whey Protein
Good news! Pea protein and whey protein have some of the same benefits for your health goals.
Gaining Muscle
Overall, since pea protein is a newer product, there’s not as much research on it as there is for whey protein. Whey protein has been shown toplay a role in increasing muscle masswhen paired with strength training.
Whey protein was found to be more effective at reducing muscle damage from high-intensity exercise than pea protein.However, both played a role in reducing muscle damage. Whey protein may also come out on top in moderate-intensity exercise. Older adults who supplemented with whey protein for 10 days before and 3 days after walking a very long distance (we’re talking more than 12 miles) had lower levels of creatine kinase, a marker of inflammation and muscle damage, after the exercise compared to pea protein and control groups.That suggests that whey protein may be better in helping your body recover from physical activity, which can be especially important in helping older adults stick with an exercise program.
In another study on soccer players, when studied together, pea protein came out slightly ahead of whey protein, but the authors concluded both pea protein and whey protein produced similar results on markers of recovery.
Weight Loss
Protein helps promote satiety because your body digests and absorbs it more slowly than it does carbohydrates. This can be helpful in creating a well-rounded meal to hold you over until your next meal or snack. One research review found that a high-protein diet reduced participants' weight within 6 to 12 months; however, the authors acknowledged that longer-term studies are necessary.
Fueling on the Go
Protein powders can be a useful tool for fueling yourself on the go. They are easy to mix into a drink or smoothie and take with you to get a nutrition boost. If you’re in need of an easy breakfast, you might consider making a balanced smoothie with fruit or oats for carbs, nut butter for fats, and protein powder, like thisAlmond Butter & Banana Protein Smoothie.
Choosing the Best Option for You
It may be tough to choose between the two. The best option for you depends on your needs, preferences and goals.
“Whey remains the most bioavailable and most complete protein source, particularly because it will always add good protein regardless of the product or brand, saysJuliana Tamayo, M.S., RDN, at Fitness Clone. However, there are times when you want to use a vegan plant-based protein powder like pea, such as if you have a sensitivity to milk (and therefore may be sensitive to whey protein) or if you have a digestive condition. “Plant-based proteins tend to be easier to digest for individuals with chronic illnesses, such as Crohn’s disease,” says Tamayo.
Since they have slightly different flavor profiles, you may choose to experiment with both whey and pea protein and see which flavor you prefer.
If you have chronic kidney disease, you may need to avoid allprotein powderssince high concentrations of protein can stress your kidneys. And if you are minimally active, you can likely meet your protein needs from food alone.
The Bottom Line
Whey and pea proteins are both complete proteins with different benefits for different people. Pea protein is a great vegan-friendly option that tends to be more affordable and isrich in iron.Whey protein is more readily absorbed and is agood source of calcium, but it may not be suitable for those with lactose intolerance or a milk allergy. The best choice for you will depend on your taste preferences and dietary needs.
What Happens to Your Body When You Take Protein Powder Every Day
Frequently Asked QuestionsWhile pea protein is a complete protein with the potential to helpbuild muscle, there is relatively little research on this since pea protein is a newer product. Some studies have shown that it has similar muscle-building effects as whey protein, while others found that whey protein more effectively reduced muscle damage from high-intensity training.There isn’t enough research yet to make conclusions on these protein powders and weight loss. Working with a registered dietitian can help you build a balanced plan that aligns with your goals and provides your body with the nutrients it needs to be healthy andsupport a healthy weight.The best choice for you will depend on your unique preferences and needs. Whey protein has a higher bioavailability, so your body will more efficiently absorb its amino acids. However, it contains small amounts of lactose and may be harder to digest if you are lactose intolerant. Pea protein is a complete, vegan protein with a high iron content.Pea protein is newer and, therefore, less studied, so its effects are lesser known than whey protein. The existing research shows that it may not be as easy to absorb the protein from pea protein. Also, pea protein may not prevent exercise-induced muscle damage as much as whey protein.
Frequently Asked Questions
While pea protein is a complete protein with the potential to helpbuild muscle, there is relatively little research on this since pea protein is a newer product. Some studies have shown that it has similar muscle-building effects as whey protein, while others found that whey protein more effectively reduced muscle damage from high-intensity training.
There isn’t enough research yet to make conclusions on these protein powders and weight loss. Working with a registered dietitian can help you build a balanced plan that aligns with your goals and provides your body with the nutrients it needs to be healthy andsupport a healthy weight.
The best choice for you will depend on your unique preferences and needs. Whey protein has a higher bioavailability, so your body will more efficiently absorb its amino acids. However, it contains small amounts of lactose and may be harder to digest if you are lactose intolerant. Pea protein is a complete, vegan protein with a high iron content.
Pea protein is newer and, therefore, less studied, so its effects are lesser known than whey protein. The existing research shows that it may not be as easy to absorb the protein from pea protein. Also, pea protein may not prevent exercise-induced muscle damage as much as whey protein.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Reid-McCann RJ, Brennan SF, McKinley MC, McEvoy CT.The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review.Syst Rev. 2022;11(1):64. doi:10.1186/s13643-022-01951-2U.S. Department of Agriculture. FoodData Central.Organic pea protein powder.U.S. Department of Agriculture. FoodData Central.Whey protein isolate protein powder.Nieman DC, Zwetsloot KA, Simonson AJ, et al.Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: A randomized trial.Nutrients. 2020;12(8):2382. doi:10.3390/nu12082382Spoelder M, Koopmans L, Hartman YAW, et al.Supplementation with whey protein, but not pea protein, reduces muscle damage following long-distance walking in older adults.Nutrients. 2023;15(2):342. doi:10.3390/nu15020342Loureiro LL, Ferreira TJ, Cahuê FLC, Bittencourt VZ, Valente AP, Pierucci APTR.Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial.Front Nutr. 2023;10:1210215. doi:10.3389/fnut.2023.1210215Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Reid-McCann RJ, Brennan SF, McKinley MC, McEvoy CT.The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review.Syst Rev. 2022;11(1):64. doi:10.1186/s13643-022-01951-2U.S. Department of Agriculture. FoodData Central.Organic pea protein powder.U.S. Department of Agriculture. FoodData Central.Whey protein isolate protein powder.Nieman DC, Zwetsloot KA, Simonson AJ, et al.Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: A randomized trial.Nutrients. 2020;12(8):2382. doi:10.3390/nu12082382Spoelder M, Koopmans L, Hartman YAW, et al.Supplementation with whey protein, but not pea protein, reduces muscle damage following long-distance walking in older adults.Nutrients. 2023;15(2):342. doi:10.3390/nu15020342Loureiro LL, Ferreira TJ, Cahuê FLC, Bittencourt VZ, Valente AP, Pierucci APTR.Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial.Front Nutr. 2023;10:1210215. doi:10.3389/fnut.2023.1210215Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Reid-McCann RJ, Brennan SF, McKinley MC, McEvoy CT.The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review.Syst Rev. 2022;11(1):64. doi:10.1186/s13643-022-01951-2U.S. Department of Agriculture. FoodData Central.Organic pea protein powder.U.S. Department of Agriculture. FoodData Central.Whey protein isolate protein powder.Nieman DC, Zwetsloot KA, Simonson AJ, et al.Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: A randomized trial.Nutrients. 2020;12(8):2382. doi:10.3390/nu12082382Spoelder M, Koopmans L, Hartman YAW, et al.Supplementation with whey protein, but not pea protein, reduces muscle damage following long-distance walking in older adults.Nutrients. 2023;15(2):342. doi:10.3390/nu15020342Loureiro LL, Ferreira TJ, Cahuê FLC, Bittencourt VZ, Valente AP, Pierucci APTR.Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial.Front Nutr. 2023;10:1210215. doi:10.3389/fnut.2023.1210215Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
Reid-McCann RJ, Brennan SF, McKinley MC, McEvoy CT.The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review.Syst Rev. 2022;11(1):64. doi:10.1186/s13643-022-01951-2
U.S. Department of Agriculture. FoodData Central.Organic pea protein powder.
U.S. Department of Agriculture. FoodData Central.Whey protein isolate protein powder.
Nieman DC, Zwetsloot KA, Simonson AJ, et al.Effects of whey and pea protein supplementation on post-eccentric exercise muscle damage: A randomized trial.Nutrients. 2020;12(8):2382. doi:10.3390/nu12082382
Spoelder M, Koopmans L, Hartman YAW, et al.Supplementation with whey protein, but not pea protein, reduces muscle damage following long-distance walking in older adults.Nutrients. 2023;15(2):342. doi:10.3390/nu15020342
Loureiro LL, Ferreira TJ, Cahuê FLC, Bittencourt VZ, Valente AP, Pierucci APTR.Comparison of the effects of pea protein and whey protein on the metabolic profile of soccer athletes: a randomized, double-blind, crossover trial.Front Nutr. 2023;10:1210215. doi:10.3389/fnut.2023.1210215
Moon J, Koh G.Clinical evidence and mechanisms of high-protein diet-induced weight loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
