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Pea Protein Benefits and How to Make the Most of Them

Written by Dr. Michael Ruscio, DC on October 23, 2025

Written by Dr. Michael Ruscio, DC on October 23, 2025 — Reviewed by Hilary Watts

• What Is Protein|
• Pea Protein Benefits|
• Other Pea Protein Benefits|
• Pea Protein and Sensitive Guts|
• Pea Protein Downsides|

Protein has become the nutrient of the moment—and for good reason. Getting enough daily protein supports muscle, metabolism, and recovery. But with so many protein powders on the market, choosing the right one can be confusing.

If you can’t tolerate dairy-based proteins like whey or casein, plant-based options are worth exploring. Pea protein, in particular, stands out for being easy to digest, low in allergens, and comparable to whey in its ability to support muscle growth.

Before getting into its specific benefits, let’s quickly cover why protein matters and when a supplement can be helpful.

What Protein Is and Why You Need It

Protein is made up of amino acids—the building blocks your body uses to repair tissue, make enzymes and hormones, and support immunity, muscle, and metabolism. Because the body can’t store protein the way it does carbs or fat, you need a steady supply every day.

For years, the recommended daily allowance (0.8 grams per kilogram of body weight) was thought to be enough for everyone. But newer research suggests that’s just the minimum to prevent deficiency, not to optimize health. Most adults benefit from a higher range—around 1.1–1.6 grams of protein per kilogram (2.2 lbs) of body weight. And you may need more if you’re active, recovering from illness, or aiming to maintain muscle as you age 1 2.

For some people, it may be hard to get enough protein in regular meals, particularly if gut issues or food sensitivities make it hard to digest common protein sources like dairy or legumes. In those cases, supplementing with a clean, well-tolerated protein powder can make it easier to meet daily needs without straining digestion.

Whey is often considered the gold standard of protein powders, but it’s not ideal for everyone. Combining or alternating animal and plant proteins can provide a better nutrient balance—and for many, pea protein is one of the best-tolerated plant-based options.

Here’s how whey and pea protein benefits compare:

At a Glance: Pea Protein Versus Whey Protein 

What’s Special About Pea Protein? 

Legumes—beans, peas, and lentils—are excellent sources of plant-based, sustainable protein. So what makes pea protein an especially good choice?

Pea protein powder is typically made of yellow peas. The good quantity of essential amino acids in pea protein helps make it a superior plant protein. In pea protein, 30% of the amino acids are essential amino acids. Compare that with 27% in soy protein and 28% in brown rice protein 3. 

Pea protein’s amino acid balance 3:

• Is rich in leucine, a key branched-chain amino acid (BCAA) linked to muscle repair and growth 4
• Provides lysine, histidine, phenylalanine, and threonine in good amounts for immune and tissue support
• Is lower in methionine, isoleucine, and valine, which can easily be balanced by eating other protein sources throughout the day

The lower amino acid amounts aren’t a problem as long as you eat a few different protein sources over the course of a day. And pea protein is a particularly valuable plant protein because it is easy to digest 5 and typically well-tolerated by people with sensitive guts. 

How Much Protein Is in Pea vs. Whey Protein?

Pea protein powder is a protein-packed supplement. One scoop of pea protein isolate typically contains 15–22 grams of protein per 100 calories, whereas a cup of yellow peas provides just 8 grams 6.

In comparison, whey protein powder typically has around 24–25 grams of protein per 120 calories, and 3 ounces of meat (ground beef or chicken thigh) contains about 15 grams of protein per 150–200 calories 6. 

Types of Pea Protein

There are three main types of pea protein, each with its own benefits:

1. Pea Protein Isolate—The most protein-dense form, this is perfect for building muscle or losing weight with minimal calories.
2. Pea Protein Concentrate—This form contains less protein but includes carbs and fats, making it good for weight gain or as a meal replacement.
3. Textured Pea Protein—The least processed, this pea protein is used in meat alternatives and is great for those transitioning to a plant-based diet.

Top 3 Pea Protein Benefits

Beyond being a dairy-free, plant-based protein source, pea protein brings some real advantages. Studies suggest it can help with muscle protein synthesis 7, as well as appetite regulation, blood sugar balance, and overall metabolic health 8—making it a well-rounded plant-based option.

1. Muscle Building

Peas are a high-quality source of protein compared with many other plant proteins. In fact, research shows pea protein can build muscle as effectively as whey when combined with strength training. In a 12-week randomized controlled trial (gold-standard type of study), men taking 25 g/day of pea protein gained similar muscle size and strength as those taking whey, with the weakest participants seeing the most growth 9. 

A smaller 8-week study found comparable gains in muscle thickness, strength, and performance from both proteins, with no side effects 10. 

Overall, meta-analyses (high-quality studies of studies) suggest animal proteins may offer a slight edge, but both animal and plant proteins can effectively support muscle and strength gains 11 12 13. 

2. Blood Sugar and Metabolic Benefits

Research suggests that plant proteins—pea protein specifically—may contribute to more stable blood sugar levels after eating carbs. 

A systematic (methodical) review found evidence that pea protein may 8:

• Balance the blood sugar response after a meal 
• Benefit blood pressure 
• Lower blood cholesterol levels 
• Improve body weight management and help with weight loss 

3. Appetite Control

Pea protein may also help curb hunger, thereby potentially helping people with food cravings and helping them lose weight. For example:

• The same systematic review discussed above found that plant proteins, including pea protein, helped people feel fuller. This tracked with improvements in blood sugar control—the two went hand in hand 8.
• A small randomized controlled trial, including young healthy men, found that the protein (rather than the fiber) in yellow peas helped suppress short-term appetite and blood sugar response during a meal 14.

Other Pea Protein Benefits

Pea protein powder provides more than just protein—it can also deliver naturally occurring nutrients such as iron, magnesium, folate, and potassium 15 16.

Some pea protein powders contain up to 2.4 mg of iron per rounded tablespoon (10 grams), contributing modestly toward the recommended daily intake of 18 mg for pre-menopausal women and 8 mg for other adults 6 17. 

Unfortunately, some research suggests the phytic acid in peas may limit the body’s ability to absorb the iron in pea protein. To find out, a randomized controlled trial of female runners found that both regular and low-phytic-acid pea protein slightly increased iron levels compared to a control 18. 

Overall, pea protein can support both protein and nutrient intake, but we need more research to see its full effect on iron levels. 

Pea Protein Can Be a Great Choice for a Sensitive Gut

If you have issues with common allergens and need dairy-free or gluten-free protein choices, pea protein is a top choice. Pea protein can even be part of your diet if you eat low FODMAP. 

FODMAPs—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—are carbohydrates that can trigger gas, bloating, and gut discomfort in people with sensitive guts, particularly in irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). 

According to Monash University, many pea protein isolate powders are low in FODMAPs, but to be safe, look for “certified low FODMAP” on the label or check the Monash FODMAP app. 

Are There Downsides to Pea Protein?

Pea protein offers many benefits, but it’s important to be mindful of potential downsides. One key consideration is its sodium content. Pea protein powder can contain between 110–390 mg of sodium per serving, which could be a concern for people on a sodium-restricted diet. 

If you’re watching your sodium intake, it’s a good idea to monitor how much pea protein you’re consuming and adjust accordingly. Always check the labels and consult with a healthcare provider if you have specific dietary needs.

Like all protein sources, pea protein can cause allergic reactions, though these are uncommon. Peas belong to the legume family, which includes peanuts and soy—both known allergens—so pea protein is often considered a less allergenic alternative. However, concentrated pea protein products contain much higher protein levels than whole peas, which can trigger reactions in people who tolerate regular peas 19. 

While some suggest pea and soy proteins may have similar allergenic potential, research on pea protein allergies is limited, and it is not currently labeled as a potential allergen in the U.S. or Canada 19.

The Verdict on Pea Protein

Pea protein is a healthy plant protein that can help build muscle, keep blood sugar steady, and control your appetite. It’s a good protein to include as part of a balanced diet and is generally suitable for people with gut issues like IBS. 

If you would like help dialing in your individual protein needs, we would love to help. Reach out to the Ruscio Institute for Functional Health to set up a time to connect.

Ready to give Pea Protein a try? Shop Organic Select Pea Protein now.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.