Is Vegan Protein as Good as Whey Protein?

Protein powders are a convenient and effective way to increase your daily protein intake, with options available to suit a wide range of diets and lifestyles. Two of the most popular choices are whey protein, which is derived from milk, and vegan protein, which is made from plant-based sources such as soy, pea, rice and seeds. But when looking at vegan protein vs whey protein, there is one question that always springs to mind – is vegan protein powder as good as whey protein?

In this guide, we compare plant-based protein vs whey across protein content, amino acid profile, digestibility, taste and environmental impact to help you choose the best fit for your diet and lifestyle.

Vegan Protein Vs Whey Protein: Protein Content Per Serving

When it comes to the amount of protein you get in each shake, there’s often very little separating vegan and whey protein powders. Most provide somewhere in the region of 20-30g of protein per serving, although the exact amount will depend on the product.

Take our best whey protein powder – Whey Protein 360 – PLATINUM, for i’example. It provides up to 24g of protein per 35g serving. Our best vegan protein powder – Vegan Protein 360 – PLATINUM – meanwhile, provides up to 29g of protein in the same serving size. So choosing a vegan protein powder doesn’t necessarily mean sacrificing protein content.

Vegan Protein Vs Whey: Amino Acid Profile

This is where there are some important differences between whey and plant protein. Whey is naturally a complete protein, meaning it contains all nine essential amino acids that your body needs but can’t make itself. It’s also particularly rich in leucine, an essential amino acid that plays an important role in muscle protein synthesis and the maintenance of muscle mass.[1]

Plant proteins vary more. Some, including soy, contain all nine essential amino acids, while others are relatively low in particular amino acids. Pea protein, for example, tends to be lower in methionine, while rice protein is lower in lysine.[2]

This doesn’t make vegan protein inferior – it just means you’re best choosing a protein powder that is made from a blend of complementary plant protein sources. Our Vegan Protein 360 – PLATINUM, for example, is made from a premium blend of soy, pea, pumpkin seed and brown rice protein to provide a complete amino profile that rivals whey.

Plant Protein Vs Whey: Digestibility

Whey protein is rapidly digested and provides amino acids into the bloodstream quickly. However, whey isn’t suitable for everyone. As it comes from milk, it can cause bloating, gas or digestive discomfort if you’re sensitive to lactose or dairy.[3]

Vegan protein is naturally dairy and lactose-free, making it an ideal alternative if dairy doesn’t agree with you. However, digestibility can vary depending on the source and the individual – some people may find plant proteins more difficult to digest than dairy due to their fibre content.[4]

Vegan Protein Vs Whey Protein: Taste and Texture

Plant protein hasn’t always had the best reputation when it comes to taste. Older formulas were often associated with an earthy flavour and a thicker, chalkier or grittier texture.

Fortunately, plant protein powders have come a long way since then. The best vegan protein powders (read our full vegan protein powder guide) now use improved protein sources, flavourings and blends to create much smoother and tastier shakes, meaning the difference between whey and vegan protein is now far less noticeable than it once was. Ultimately, though, taste and texture vary by product, and a lot depends on personal preference.

Plant-Based Protein Vs Whey: Environmental Impact

If sustainability is an important consideration for you, plant protein generally comes out ahead. Plant-based proteins generally require less land and water and generate fewer greenhouse gas emissions than dairy-based proteins.[5]

However, whey is technically a by-product of cheese-making, meaning its carbon footprint isn’t quite as straightforward as it may seem.[6]

That said, if you look at whey as part of the wider dairy production system, plant proteins remain the more sustainable choice overall.

So, Is Vegan Protein As Good As Whey Protein?

Yes, vegan protein can be just as good as whey, so long as you choose a plant-based powder with a strong amino acid profile – such as soy or a blend of complementary plant proteins. The most important thing is getting enough high-quality protein across your diet as a whole.

Vegan Protein Vs Whey Protein: Which Should You Choose?

Whey and vegan protein are both convenient ways to increase your daily protein intake, with high-quality vegan blends offering a similar protein content and amino acid profile to whey. So which should you choose?

If you have no dietary restrictions and want the fastest absorption, choose whey. If you follow a vegan diet, avoid dairy, or want to make environmentally motivated choices, choose a plant-based blend.

Discover our full selection of whey protein powders and vegan protein powders to find the right shake for you.