Whether used to supplement a plant-based diet, support health goals, or simply help meet daily protein needs, as the interest in plant-based nutrition continues to rise, so too does the range of vegan protein shakes available on the market.
But, how do we choose which one to have?
In this article, we’ll take a look at several types of vegan protein shakes, diving into their nutritional profiles, protein sources, micro nutrient considerations, and what to look for when choosing a shake that aligns with your individual needs.
Understanding Vegan Protein Sources
Vegan protein shakes typically derive their protein from one or more of the following sources:
*Note, where you see the abbreviation ‘PDCAAS’, this stands for Protein Digestibility Corrected Amino Acid Score which is the evaluation method used to rate protein’s digestibility. For context, a PDCAAS score of 1.0 is the benchmark for completeness. As with most scoring systems, however, is not a perfect system (1).
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Pea Protein
- Source: Yellow split peas
- Protein Quality: Pea protein is rich in branched-chain amino acids (BCAAs) which are important for muscle protein synthesis (2)
- PDCAAS: ~0.64 – 0.72 (3,4)
- Considerations: It is low in methionine, one of the essential amino acids (5), so may benefit from being combined with other sources such as rice or hemp to create a more balanced amino acid profile
- Science: A 2015 randomised control trial found pea protein supplementation promoted comparable benefits to whey protein (6). Pea protein provides lysine, which a recent review has explored for its potential role in immune system function—though more research is needed to confirm this in humans (20).
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Brown Rice Protein
- Source: Sprouted or whole grain brown rice
- Protein Quality: Brown rice protein tends to be low in lysine but is rich in cysteine and methionine so complements pea protein well (7)
- PDCAAS:~0.59 (8)
- Science: Shown to be just as effective as whey protein at supporting body composition following an 8 week programme (9)
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Soy Protein
- Source: Defatted soybeans
- Protein Quality: Considered to be the highest compared to other plant proteins and similar to that of animal protein 10
- PDCAAS: ~0.92 – 1.00 (11)
- Considerations: Individuals with soy allergies will need to avoid. Also try to ensure the soy is non-GMO and from reputable sources when possible (12)
- Science: Shown in multiple clinical trials to be just as effective as whey protein at improving body composition in both men and women (13,14). Some studies also suggest that soy, particularly in whole-food form, may support bone and heart health. However, as most research focuses on whole soy rather than isolated soy protein powders, further studies are needed to determine whether these benefits apply to powdered forms (21).
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Hemp Protein
- Source: Ground hemp seeds
- PDCAAS: Whilst there is no conclusive published data on the PDCAAS score for hemp protein powder, some evidence suggests the score for hemp seed meal is ~48 (15)
- Protein Quality: Contains all essential amino acids, but is lower in lysine than soy or pea protein (16,17)
- Micronutrients: Can offer a source of omega-3 fatty acids, magnesium, and iron.
- Science: A 2024 double-blind, RCT crossover study investigated the potential effects of hemp protein on blood pressure and reported promising findings—though further research is needed (19).
Blended Protein Shakes: A Nutritional Advantage
Some vegan protein shakes out there combine multiple plant-based sources (e.g., pea, rice, and hemp) to form a more balanced amino acid profile that aims to mimic that of animal-derived proteins and can help improve the overall protein quality, often achieving a PDCAAS closer to 1.0.
For example, combining pea (low in methionine) and rice (low in lysine) complements each other well (18).
Blends may also offer better texture and flavour, allowing for more versatility.
Key Nutritional Considerations
When evaluating vegan protein shakes, it’s important to keep in mind some additional criteria:
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Protein Content per Serving
- Most plant-based shakes contain between 15–25g of protein per serving.
- Consider your individual requirements based on age, activity level, and dietary intake. See here for guidance on requirements.
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Micronutrient Profile
- Some protein powders are fortified with vitamin B12, iron, calcium, and vitamin D – nutrients that can be more challenging to obtain on a vegan diet, and so may be helpful for some individuals in meeting recommended nutrient intakes, in-conjunction with a well-balanced diet.
- However, it’s important to speak with your healthcare practitioner before starting any supplement regime as individual requirements for micronutrients can vary depending on medical conditions, medications, and demographics. So, it’s always best to check first! See here to learn more about vitamin and mineral needs.
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Sweeteners and Additives
- Check for the use of artificial sweeteners, gums, or thickeners that may affect gut tolerance (19).
- Where possible, try to opt for protein powders that are unsweetened or minimally sweetened. Unflavoured varieties are often free of added sweeteners or additives (just check the label to be sure) and can be easily blended up at home with fruit or nut butters to give it some natural sweetness/flavour!
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Allergen Information
- Soy, gluten, and nut-based ingredients may be included in some blends. So, individuals with food allergies or intolerances should always check labels carefully.
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Sustainability and Sourcing
- Many consumers value products made from organic ingredients or manufactured using environmentally conscious practices. Look for brands with transparency around sourcing and production standards.
Dietitian’s Key Takeaways
Of course, I wouldn’t be fulfilling my Dietitian-Duties if I didn’t leave you with some final words of wisdom…
Whilst protein shakes can be a really useful addition to some people’s lifestyle, it goes without saying that the overall dietary pattern is what matters most – remember to use shakes as a supplement to, not a replacement for, a varied and balanced diet, and be mindful of your individual nutritional needs when considering if, which type, and how much to include.
Final Thoughts
You made it to the end of the article! Congrats!
To summarise, vegan protein shakes can be a practical and nutritionally supportive option for those following a plant-based lifestyle. Whatever your individual needs, understanding the composition and quality of the ingredients is essential. Just remember that protein powders are designed to be used as a supplement, not a replacement, to a well-balanced diet.
Whether you’re going vegan entirely or simply just trying to include more plant-based foods in your diet, it can be difficult to know where to start. Check out our Vegan Nutrition Hub for more information on going vegan, what vitamins vegans need and a guide to individual vegan protein sources.
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Dietitian’s Disclaimer:
The information in this article has been provided by Amber Woodhouse, Registered Dietitian, based on current scientific evidence and is intended solely for educational and informational purposes for the general adult public. The content reflects principles within nutritional science and should not be used as a substitute for tailored medical advice. Any product links and promotions do not constitute specific endorsements from me as a healthcare professional. Readers should consult with their healthcare provider before making significant changes to their diet or beginning any supplementation regimen.
