The Best Pea Protein Powders, According to a Dietitian

Is a Pea Protein Supplement Beneficial?

If you are consuming adequate protein from whole foods, adding a protein supplement would likely not be beneficial. If you are someone with increased protein needs or if you generally have difficulty meeting your protein needs from food alone, it may be a good option to supplement with a protein powder.

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.”

Populations that may benefit from a pea protein supplement include:

Those with dietary restrictions due to allergies or lifestyle choices: If you are someone with 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 does not contain any of the 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.

High-performance athletes or those 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 that a pea protein supplement may be as effective as dairy-based proteins for improving overall muscle mass and strength, making it a comparable substitute for athletes looking to increase their protein intake from a non-animal source.

Those with 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.

Who May Not Benefit from Pea Protein?

Before adding any new supplement to your daily routine, it is important to review it with a healthcare provider, particularly if you have a diagnosed medical condition or if you are taking any medications.

There are many instances where a pea protein supplement is not necessary and may even be contraindicated, including:

Those already consuming an adequate or high protein diet: If you are consuming adequate protein from food, then adding a protein powder is not necessary. Whole food sources of protein contain other beneficial nutrients and are, therefore, typically the preferred way to meet your protein needs.

Those allergic or sensitive to peas: Peas are in the legume family. While pea allergies are rare, if you have an allergy or intolerance to legumes, you should be cautious when introducing pea protein. As with starting any new supplement, it is important to note any adverse reactions and report them to a healthcare provider.

Those on sodium-restricted diets: When compared to other protein powders, pea protein can be higher in sodium. On average, products contain roughly 100-400 mg per serving. If you are following a sodium-restricted diet, consider your total sodium intake for the day to assess if a pea protein powder is suitable for you. 

Those on protein-restricted diets: If you are on a protein-restricted diet due to health concerns, such as kidney disease, we do not recommend supplementing with additional protein unless advised by a healthcare provider.

How We Select Supplements

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. We prioritize products that are third-party tested and certified by one of three independent third-party certifiers: USP, NSF, or ConsumerLab.com. When relevant, we also prioritize products that are free of unnecessary and potentially harmful additives. 

It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For in Pea Protein Powder

Third-Party Testing

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:

1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
3. The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

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).

Third-party tested 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 third-party testing, in addition to GMP-certified.”

Form

Pea protein powders are available in many different formulations. Some are 100 percent pea-based, while others may be a blend of two or three different protein sources to make up the supplement. Some may have additional vitamins, minerals, digestive enzymes, or probiotics added. Be sure to read nutrition labels to make sure all of the ingredients are safe for your individual needs.

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.
  

Pea Protein Powder Dosage

The DRI (Daily Recommended Intake) for protein, as 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 per day 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 may need anywhere between 1.2 to 2.0 grams per kilogram of body weight to optimize training and muscle recovery. Additionally, those that are pregnant, lactating, elderly, or with certain medical conditions may have increased needs as well. 

It is best to get your protein from a variety of food sources first, as they contain additional nutrients for optimal health. Also, aim to spread out your protein intake throughout the day for optimal protein absorption and utilization. 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 individual protein requirements.

How Much is Too Much?

Protein powder does not have an established upper tolerable limit (UL), as consuming excess protein does not appear to have negative side effects. However, exceeding the RDA ranges for protein does not provide additional benefits and is therefore not recommended.

Additionally, excess protein intake from supplements is not well studied, and some protein powder products can contain ingredients that may cause adverse side effects when consumed in excess, such as herbal and enzymatic blends, as well as added vitamins and minerals. Lastly, those with or at risk of chronic kidney disease should follow the protein recommendations of a healthcare provider, as high intakes of protein can negatively impact kidney health in these patient populations.

When choosing to incorporate a protein powder into your daily routine, it is important to remember some key points:

• Over supplementation of anything, protein powder included, poses the risk of an imbalance of dietary intake. An imbalance of intake could lead to suboptimal consumption of macronutrients such as carbohydrates, fats, or protein, as well as key vitamins and minerals.
• The Academy of Nutrition and Dietetics recommends protein intake be spread throughout the day and not to exceed RDAs as prescribed for your individual needs. The recommended protein intake is roughly 0.8 grams/kilogram of body weight per meal but varies depending on individual protein needs.
• When determining the best protein powder for you, it is important to first assess how much additional protein you need to meet your goals and find the best supplement to complement your current dietary intake and lifestyle.
• The Academy of Nutrition and Dietetics recommends a food-first approach to protein intake but notes that high-quality protein powders can be a convenient way to add protein to the diet as needed. They can be particularly helpful for athletes with increased needs, serving as a good post-workout snack option if a protein-based food is not available.

Why Trust Verywell Fit

As a lifelong athlete and registered dietitian, 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.