Protein
Plant protein powder (pea)
Nutrition facts
Serving: 1 scoop (30 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Protein | 22.5 g | |
| Carbs | 2.4 g | |
| Fat | 1.8 g | 2 % |
Values per serving, calculated from typical label values: this food has no equivalent in the USDA database.
What the label does not say
- No USDA entry matches it: the figures come from labels and vary from one brand to another. Most often, a 30 g scoop brings between 20 and 25 g of protein; sodium, sweeteners, and gums vary even more. Read the label.
- Pea protein is rich in lysine but lower in sulphur amino acids (methionine); that is why many powders combine it with rice, which has the opposite profile. Its measured digestibility sits a little below whey (Rutherfurd et al., 2015).
Preparation
It mixes cold or cooks (pancakes, oatmeal) without losing its amino acids; the texture, however, changes. With milk or a soy beverage instead of water, you add protein and calcium.
To mention to a professional
- Pea is not a priority allergen, but cross-reactions with peanut and other legumes are documented; if you are allergic to peanut, talk to a professional before taking it.
- If you have kidney disease, the total protein in your day is something to discuss with your professional before adding a powder.
Sources
- Product labels (nutrition facts of pea protein powders)
- Rutherfurd et al., 2015 (Journal of Nutrition, DIAAS and PDCAAS scores of protein sources including pea)
- Babault et al., 2015 (Journal of the International Society of Sports Nutrition, pea protein and strength training)
- Wensing et al., 2003 (Journal of Allergy and Clinical Immunology, pea allergy and cross-reactivity with peanut)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.