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Pea protein powder Calories
Plant-based protein source, vegan, gluten-free, high protein
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 tablespoon (medium) of Pea protein powder (10 g) has 37 calories. That works out to 370 calories per 100 g. It contains 0.5 g of carbs, 8 g of protein, 0.3 g of fat and 0.2 g of fiber. Its 90 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Pea protein powder?
Pea protein powder is a concentrated plant-based protein ingredient made from peas, usually sold as a fine, dry powder. It has a mild, sometimes slightly earthy or vegetal flavour, and can feel a little grainy if it is not blended thoroughly.
People mix it into shakes and smoothies, or stir it into oats, yoghurt alternatives, soups and baking. In the US, UK and elsewhere, it is often used in vegan recipes or as a convenient way to add protein to a snack; it also blends well with fruit, cocoa or spices. It is high in protein, with 80 g per 100 g. Start with a small amount and add enough liquid, since it can thicken a mixture and its taste varies by brand.
Pea protein powder Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
5g
· 2% DV
Protein
80g
· 160% DV
Fat
3g
· 4% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 87% · Fat 8%
Pea protein powder Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B1
0.3mg · 25% DV
Folate
70µg · 18% DV
B3
2.2mg · 14% DV
Minerals
Phosphorus
900mg · 129% DV
Iron
8mg · 44% DV
Manganese
1mg · 43% DV
Sodium
900mg · 39% DV
How Nutritious Is Pea protein powder?
Nutrient density
Very 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.
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 370 calories in 100 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.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pea protein powder Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Frequently Asked Questions About Pea protein powder
What is pea protein powder made from?
Pea protein powder is made by extracting protein from yellow peas, then drying it into a fine powder. It is not simply ground whole peas, so its texture and protein concentration differ from pea flour.
How do you mix pea protein powder without lumps?
Add pea protein powder to liquid gradually and shake it in a lidded bottle or blend it briefly. It often mixes more smoothly when you put the liquid in first; stirring it straight into a thick mixture can leave clumps.
Does pea protein powder taste like peas?
Plain pea protein powder can have an earthy, mildly beany taste, though brands vary. Blending it with cocoa, berries, or a strongly flavored smoothie usually makes that note less noticeable.
Is pea protein powder as good as whey for building muscle?
Pea protein powder can support muscle growth when paired with resistance training and enough protein overall. Whey may stimulate muscle protein synthesis more strongly per serving, but pea protein is a useful alternative for people avoiding dairy.
Is pea protein powder a complete protein?
Yes, pea protein contains all nine essential amino acids, but it is relatively low in methionine compared with some protein sources. Eating a varied diet that includes grains and other protein foods helps provide a broader amino acid mix.
Can you cook or bake with pea protein powder?
Yes, pea protein powder works in pancakes, muffins, soups, and other recipes. It can make mixtures thicker or drier, so adjust the liquid gradually; replacing all the flour with protein powder usually changes the texture substantially.
Does pea protein powder cause bloating?
It can cause bloating or gas in some people, especially when they are not used to concentrated protein products. Sweeteners, gums, and other added ingredients may also be responsible, so try a smaller amount or a simpler formula.
Can pea protein powder replace a meal?
Not by itself: pea protein powder mainly supplies protein and does not provide the full range of foods in a balanced meal. For a more substantial option, blend it with fruit and include a source of carbohydrate and healthy fat.
Is pea protein powder safe for people with kidney disease?
People with kidney disease may need to limit or manage their protein intake, so pea protein powder is not automatically appropriate for them. Ask your doctor or renal dietitian before adding it regularly.
Can someone with a pea allergy use pea protein powder?
No. Pea protein powder comes from peas, so people with a pea allergy should avoid it. If you have reacted to other legumes as well, ask an allergy specialist which products are safe for you.
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Nutrition data compiled from USDA FoodData Central and scientific sources.