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Pea protein powder Calories
High-protein plant-based protein powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pea protein powder (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 2.4 g of carbs, 24 g of protein, 2.1 g of fat and 1.2 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Pea protein powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
120
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
24g
· 48% DV
Fat
2.1g
· 3% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 77% · Fat 15%
Pea protein powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Pea protein powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 120 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 2 tablespoon (double) | 20 g | 80 kcal |
| 1 ounce (medium) | 28 g | 112 kcal |
| 1 slice (thick) | 30 g | 120 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (grated) | 120 g | 480 kcal |
| 1 pack (large) | 500 g | 2000 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Pea protein powder
How is pea protein powder made?
Pea protein powder is a processed product made by concentrating protein from yellow peas. Manufacturers mill the peas, separate much of the protein from starch and fiber, then dry the concentrated material into powder.
Does pea protein powder help build muscle?
Yes, pea protein powder can support muscle growth when paired with resistance training. Building muscle also requires enough protein from your overall diet and consistent workouts; the powder itself does not build muscle without them.
Is pea protein powder as good as whey protein?
Pea protein powder can be a useful alternative to whey, but the two are not identical. Pea protein is plant-based and relatively lower in methionine, while whey comes from milk and has a different amino-acid profile.
How do you use pea protein powder?
Mix pea protein powder into water or milk, or add it to smoothies, oatmeal, or yogurt. To reduce clumps, blend or shake it with a small amount of liquid first, then add the rest; follow the serving directions on the package.
Is pea protein powder a complete protein?
Yes, pea protein powder contains all nine essential amino acids, though some—especially methionine—are present in smaller amounts. Eating a varied diet with other plant protein sources helps provide a broader mix of amino acids.
Can pea protein powder help with weight loss?
Pea protein powder may help a snack or meal feel more filling, but it does not cause weight loss on its own. Using it in place of a sugary drink or snack can be more helpful than simply adding it to your usual intake.
Does pea protein powder cause bloating or gas?
It can cause gas, bloating, or stomach discomfort in some people. Try a smaller amount and drink it slowly; if symptoms continue or are severe, stop using it and consider another protein source.
What does pea protein powder taste like?
Plain pea protein powder often has a mild earthy or beany taste, although brands vary. Blending it with fruit, cocoa, or cinnamon can soften the flavor; flavored versions may contain added sweeteners.
Can you bake or cook with pea protein powder?
Yes, you can add pea protein powder to pancakes, oatmeal, soups, and baked goods. Too much can make food dry or dense, so start by replacing only a small part of the flour in a recipe.
Is pea protein powder safe if you have a pea allergy?
No, people with a pea allergy should avoid pea protein powder because it is made from peas. Concentrating the protein does not make it a suitable allergy workaround; check for cross-contact warnings if you have an allergy.
Pea protein powder Vitamins & Minerals
Vitamins
B1
0.21mg · 18% DV
B5
0.45mg · 9% DV
Folate
36µg · 9% DV
B6
0.15mg · 9% DV
Minerals
Phosphorus
210mg · 30% DV
Iron
4.5mg · 25% DV
Copper
0.18mg · 20% DV
Manganese
0.45mg · 20% DV
Sodium
330mg · 14% DV
Potassium ⭐
360mg · 11% DV
Pea protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea protein powder
To burn the 120 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pea protein powder?
Pea protein powder is made by extracting protein from peas, then drying and milling it into a fine powder. It is used as a plant-based protein ingredient rather than eaten on its own. Its flavour is mild and earthy; mixed into liquid, it can feel slightly chalky or gritty unless blended well.
People commonly stir it into shakes and smoothies, or add it to porridge and baking. It also fits easily into vegan meals and everyday breakfasts. The powder is concentrated in plant protein, with 80 g per 100 g. Blend it with fruit or cocoa to balance its earthy taste, and choose an unsweetened version if you want to control the sweetness of your drink or recipe.
How Nutritious Is Pea protein powder?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pea protein powder Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pea protein powder Contain Allergens?
No known major allergens
Which Diets Is Pea protein powder Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea protein powder Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 30:1
Above the ideal 4:1 (30:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.