What is Pea Protein?

Pea protein powder has become a staple addition to vegan diets and those with active lifestyles. Often enjoyed in smoothies and shakes, it is a versatile protein with a powerful nutritional profile, making it the perfect ingredient in many wholesome recipes. This article explores the viability of pea protein, its nutrition, and its many benefits.

Pea Protein Explained

Pea protein is a high-quality protein taken from yellow peas. Manufacturers produce pea protein by isolating the protein and fibre content from the peas. People commonly use the powder in vegan protein smoothies and shakes, and is sometimes added to bread, cereals, protein bars and nutrition products.

Pea Protein Nutrition

Although pea protein nutrition varies by brand, per 100g, you can expect:

Calories: ~380 kcal
Protein: ~80 g
Carbohydrates: ~5-8 g
Fibre: ~1-3 g
Sugar: ~0 g
Fat: ~4-7 g
Saturated Fat: ~1 g
Sodium: ~100-390 mg
Iron: ~5-15 mg
Calcium: ~40-100 mg

Benefits of Pea Protein: Is It Good for You?

Pea protein comes loaded with potential health benefits. Let’s take a look at some of the primary advantages.

It may be good for your heart

Several animal studies have shown that pea protein powder could help reduce the risk of some heart conditions, including heart disease. In one study, pea protein hydrolysate lowered blood pressure in rats after just three weeks.

Other animal studies found that pea protein can potentially reduce cholesterol levels by increasing cholesterol uptake into cells and reducing fat production. Although studies show positive signs, more research is required to understand pea protein’s full benefits for the human heart.

Pea protein is rich in iron

Pea protein is an excellent source of iron. Just 100mg of protein powder can provide around 5-15mg, roughly 28-42% of the recommended daily allowance (RDA) for premenopausal women and 62-94% for men.

It’s worth noting that plant-based iron is less absorbable than the iron found in meat products. That said, pairing plant-based protein with vitamin C-rich foods can boost iron absorption by up to 67%.

It contains all essential amino acids

Pea protein contains all nine essential amino acids, making it a complete protein. The nine essential amino acids are:

Histidine: Essential for growth and muscle repair.
Isoleucine: Supports muscle metabolism and immune function.
Leucine: Key for protein synthesis and blood sugar regulation.
Lysine: Important for collagen formation and calcium absorption.
Methionine: Supports metabolism and antioxidant production.
Threonine: Supports immune health and production of connective tissues.
Valine: Promotes muscle growth and repair and prevents muscle breakdown.
Tryptophan: A precursor to serotonin and melatonin and important for sleep cycles.
Phenylalanine: A precursor to important neurotransmitters and enhances cognitive function.

It’s worth noting that although pea protein is a complete protein, it contains low amounts of methionine. If you choose to supplement with pea protein, you may need to get methionine from other sources, such as brown rice.

Pea protein is hypoallergenic

Pea protein is also hypoallergenic as it is free from the most common food allergens. Many protein powders or meal replacements contain ingredients, such as dairy products, that could cause allergies or reactions.

As many pea protein powders contain pea protein isolate (a highly concentrated powder), they don’t contain artificial ingredients or other additives. While pea protein powder is a staple in many vegan diets, its lack of lactose and gluten makes it a great option for people with lactose and gluten intolerances.

It is easy to digest

Pea protein is easy on the digestive system because it lacks milk-derived ingredients, making it a fantastic option for people with sensitive stomachs or dietary requirements. Studies also show that pea protein digestibility is between 89 and 90%, which is similar to whey protein.

Pea protein is sustainable

Pea protein has a significantly lower environmental impact than animal-based proteins and soya protein, as peas require less water, land, fertilisers and pesticides to grow. Additionally, peas enrich the soil they grow in by adding nitrogen, significantly reducing the need for synthetic fertilisers.

Pea Protein Side Effects

It’s essential to weigh up the pros and cons of any supplement, including pea protein. The good news is that pea protein has few drawbacks as long as you properly incorporate it into your diet. Like all protein powders, pea protein powder is a nutritional supplement, which means you should enjoy it alongside a healthy and balanced diet.

Some pea protein powders can be high in sodium, as some products contain up to 390mg per serving. Those on sodium-restricted diets should monitor their intake and read the full list of ingredients and nutritional information on any product before making a purchase.

How To Get Pea Protein into Your Diet

Peas are a versatile and tasty food you can add to various healthy meals and snacks. Take a look at some of our most beloved pea protein recipes below:

Get Pea Protein Powder With Protein Works

If you’re searching for a reputable source of pea protein powder, look no further than Protein Works. Our Vegan Pea Protein is one of the highest-grade plant protein sources at 80% protein content per 100g. We also have a full range of vegan protein shakes and meal replacements to help bridge nutritional gaps for those with busy lifestyles.

What is Pea Protein?