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Pea protein isolate 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 isolate (30 g) has 97 calories. That works out to 322 calories per 100 g. It contains 0 g of carbs, 25.3 g of protein, 0 g of fat and 0 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Pea protein isolate Nutrition Facts
Selected: 1 serving (medium) · 30 g
97
KCAL / 30G
Carbs
0g
· 0% DV
Protein
25.3g
· 51% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 100% · Fat 0%
Pea protein isolate nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 97 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 255 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 25.3 g | 51% |
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 isolate?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 97 kcal |
| 1 teaspoon (small) | 5 g | 16 kcal |
| 1 tablespoon (medium) | 10 g | 32 kcal |
| 1 serving (small) | 20 g | 64 kcal |
| 1 serving (large) | 40 g | 129 kcal |
| 1 serving (extra large) | 50 g | 161 kcal |
| 1 serving (double) | 60 g | 193 kcal |
| 1 cup (shredded) | 90 g | 290 kcal |
| 100 g | 100 g | 322 kcal |
Calculated from 322 calories per 100 g.
Frequently Asked Questions About Pea protein isolate
What is pea protein isolate made from?
Pea protein isolate is made from yellow peas, with much of the pea’s starch and other components separated out during processing. The result is a concentrated powder used to add protein to drinks and foods.
Is pea protein isolate as effective as whey for building muscle?
Yes, pea protein isolate can support muscle growth, and research suggests it can work comparably to whey when overall protein intake and resistance training are adequate. Its amino acid profile differs from whey, so varied protein sources can be useful.
Can pea protein isolate replace a meal?
No, pea protein isolate on its own is not a balanced meal: it does not provide the range of nutrients and food components found in a varied meal. You can add it to a smoothie or oats, alongside other ingredients.
Does pea protein isolate have a complete amino acid profile?
Yes, pea protein isolate contains all nine essential amino acids. It is relatively low in methionine compared with some animal proteins, so eating a varied diet with other protein sources helps broaden the amino acids you get.
Is pea protein isolate easy to digest?
Many people tolerate pea protein isolate well, but some experience bloating, gas, or stomach discomfort. It usually contains less of the fermentable carbohydrate found in whole peas; trying a smaller amount may help identify whether it suits you.
How does pea protein isolate differ from pea protein concentrate?
Pea protein isolate has more of the pea’s non-protein components removed, so it is more concentrated in protein than pea protein concentrate. The two can also differ in texture and how they behave in recipes.
Can you bake with pea protein isolate?
Yes, pea protein isolate can be added to baked goods, and ordinary baking temperatures do not make its protein disappear. It can make batter drier or denser, so start by replacing only part of the flour and adjust the liquid.
Why does pea protein isolate taste earthy?
Pea protein isolate can taste earthy because it retains characteristic flavors from peas. A flavored version or additions such as cocoa, berries, spices, or vanilla can mask that taste in shakes and smoothies.
When should you take pea protein isolate around a workout?
You can have pea protein isolate before or after a workout; there is no need for a precise timing window. Choose the time that fits your routine and use it to help meet your protein needs across the day.
Can pea protein isolate be used in savory recipes?
Yes, pea protein isolate can be stirred into soups, sauces, or savory batters to add protein. Mix it in gradually to avoid lumps, and expect it may thicken the dish or change its texture.
Pea protein isolate Vitamins & Minerals
Vitamins
B6
0.09mg · 5% DV
B3
0.75mg · 5% DV
B1
0.03mg · 3% DV
B5
0.12mg · 2% DV
Minerals
Phosphorus
210mg · 30% DV
Copper
0.15mg · 17% DV
Manganese
0.36mg · 16% DV
Sodium
255mg · 11% DV
Potassium ⭐
300mg · 9% DV
Pea protein isolate Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea protein isolate
To burn the 97 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 isolate?
Pea protein isolate is a fine powder made by separating much of the protein from peas. It is used to boost the protein content of drinks and meals, rather than eaten as a dish on its own.
Its flavour is mild but slightly earthy, and it can make a drink feel thick or a little powdery if it is not blended well. Around the world, people commonly stir it into shakes and smoothies, or add it to porridge and baking. It is a concentrated plant-based protein source, with very little carbohydrate or fat. For a smoother shake, blend it with liquid first; fruit, cocoa or spices can soften its pea-like taste.
How Nutritious Is Pea protein isolate?
Nutrient density
Medium
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 isolate 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 isolate Contain Allergens?
No known major allergens
Which Diets Is Pea protein isolate Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pea protein isolate Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.