The exclusion of animal products from your diet does not necessitate a reduction in protein intake.
For those with a busy lifestyle or those seeking a quick recovery post-exercise, you can easily combine a range of plant-based protein powders—available in both plain and flavored options—with water, non-dairy milk, smoothies, oatmeal, or other food items.
While plant sources such as rice, peas, and sunflower seeds may not offer the same protein density as meat and fish, food processing techniques can effectively extract the protein while minimizing fat and carbohydrates, resulting in protein-rich powders.
It is important to note that many plant proteins are not complete, meaning they may lack sufficient levels of all essential amino acids necessary for optimal protein synthesis in the body. However, you can mitigate this by consistently consuming a diverse array of plant proteins.
When evaluating vegan protein powders, it is advisable to compare prices based on weight, such as per ounce or per 100 grams. Generally, protein powders derived from grains and legumes are approximately half the cost of those made from seeds.
Below are the nine top vegan protein powders along with their nutritional highlights.
1. Pea Protein
Manufacturers derive pea protein powder not from sweet green peas but from their higher-protein relatives, yellow split peas.
A typical serving size of unflavored pea protein powder, which is a quarter-cup (28 grams), contains approximately 21 grams of protein and 100 calories, although this may vary by brand. Similar to other legumes, it is relatively low in the essential amino acid methionine.
Leucine, isoleucine, and valine, the essential branched-chain amino acids (BCAAs), are particularly abundant in pea protein and play a crucial role in energizing active muscles and promoting muscle protein synthesis.
In a 12-week study involving 161 young men, participants consumed 25 grams, or roughly 1 ounce, of pea protein powder twice daily, including immediately following weight training sessions. The individuals with the least strength exhibited a 20% increase in bicep muscle thickness, in contrast to an 8% increase observed in the placebo group.
Furthermore, the muscle development associated with pea protein was comparable to that of individuals consuming whey (milk) protein.
Research involving both animals and humans indicates that pea protein may enhance satiety and contribute to lower blood pressure levels.
2. Pumpkin Seed Protein
Pumpkin seeds, in their whole form, are notably rich in protein and healthy fats. Processing the seeds into powder eliminates a significant portion of the fat, reducing the caloric content.
A typical serving of unflavored pumpkin seed protein powder, which is approximately a quarter-cup (28 grams), contains around 103 calories and 18 grams of protein, although this may vary by brand. It is important to note that this protein source is low in the essential amino acids threonine and lysine, rendering it an incomplete protein.
Nonetheless, pumpkin seed protein is highly nutritious, offering substantial amounts of magnesium, zinc, iron, and various other minerals, along with advantageous plant compounds.
Research has indicated that pumpkin seed protein could have antioxidant and anti-inflammatory effects, although the body of evidence regarding its health benefits is still insufficient.
In experiments involving rats with liver disease, those that received pumpkin seed protein as part of their regular diet showed improvements in certain liver health markers compared to those fed casein (milk) protein.
Additionally, the rats consuming pumpkin seed protein exhibited a 22% reduction in “bad” LDL cholesterol levels and an increase of up to 48% in antioxidant activity in their blood, relative to the casein group.
3. Hemp Protein
Hemp protein comes from the seeds of a cannabis strain specifically bred to have negligible concentrations of tetrahydrocannabinol (THC). As a result, it does not produce any intoxicating effects.
A standard serving size of unflavored hemp protein powder, which is approximately 28 grams or a quarter-cup, typically contains around 12 grams of protein and approximately 108 calories, though this can vary by manufacturer. Furthermore, it is a rich source of fiber, iron, zinc, magnesium, and alpha-linolenic acid (ALA), the plant-derived omega-3 fatty acid.
Although hemp protein lacks sufficient levels of the essential amino acid lysine, it is not considered a complete protein. However, consuming legumes or quinoa regularly can help compensate for this shortfall.
Laboratory studies suggest that hemp seed protein may contain compounds that could potentially lower blood pressure. However, researchers have not yet confirmed these effects through clinical trials involving human participants.
4. Brown Rice Protein
Brown rice protein powder is readily available and generally affordable.
A serving size of a quarter-cup (28 grams) of unflavored brown rice protein powder contains approximately 107 calories and 22 grams of protein, although this may vary by brand. While it is low in the essential amino acid lysine, it serves as a beneficial source of branched-chain amino acids (BCAAs) that aid in muscle development.
A preliminary study indicates that brown rice protein powder may be comparable to whey protein in promoting muscle growth when ingested post-weight training. In an 8-week investigation, young men who consumed 48 grams (1.6 ounces) of rice protein powder immediately following weight training three times a week experienced a 12% increase in Bicep muscle thickness, similar to those who ingested the same quantity of whey protein powder.
However, a concern associated with rice products is the risk of contamination with the heavy metal arsenic. It is advisable to select a brand of rice protein powder that conducts tests for arsenic levels.
5. Soy Protein
Nutrition experts recognize soy protein powder as a complete protein, a characteristic that is relatively rare among plant-based proteins. It is also rich in branched-chain amino acids (BCAAs), which are essential for promoting muscle strength and growth.
A typical serving size of soy protein isolate powder, approximately 28 grams or a quarter-cup, contains around 95 calories and 22 grams of protein, although this may vary by brand. Furthermore, beneficial plant compounds enrich it, and some of these compounds may contribute to lowering cholesterol levels.
In recent years, soy protein has experienced a decline in popularity, largely due to the prevalence of genetically modified (GM) soy in the United States. Nevertheless, there are several brands that offer non-GM soy protein powder.
Other factors contributing to the reduced popularity of soy protein include the prevalence of soy allergies and concerns regarding potential adverse health effects, such as an increased risk of breast cancer.
However, a recent review highlighted that soy protein isolate contains plant compounds with anticancer properties, including those effective against breast cancer. This review also indicated that many previous concerns regarding the safety of soy were based on animal studies that may not be applicable to human health.
In light of this information, it is advisable to incorporate a variety of plant protein powders into one’s diet rather than relying solely on a single type.
6. Sunflower Seed Protein
Sunflower seed protein is a relatively novel option in the realm of vegan protein powders. A quarter-cup (28 grams) serving typically contains around 91 calories and 13 grams of protein, depending on the specific brand, and it includes muscle-building branched-chain amino acids (BCAAs).
Like many seeds, sunflower seed protein is low in the essential amino acid lysine. However, it is a rich source of all other essential amino acids. To address the low lysine levels, it is common to combine sunflower seed protein with quinoa protein powder, which is a complete protein.
At this time, there are no research studies that have compared the health effects of sunflower seed protein with other isolated plant protein sources in either animals or humans.
6. Sacha Inchi Protein
Farmers cultivate the star-shaped sacha inchi seed, often referred to as a nut, in Peru to derive this protein. Because of its relatively limited availability, sellers price it higher than more common protein sources.
A serving size of a quarter-cup (28 grams) of Sacha Inchi protein powder typically contains approximately 120 calories and 17 grams of protein, although this may vary by brand. It provides a comprehensive range of essential amino acids, with the exception of lysine.
Notwithstanding this shortcoming, a study involving a small group of individuals who consumed 30 grams, or roughly 1 ounce, of sacha inchi protein powder found it to be equally effective as the same quantity of soy protein powder in promoting protein synthesis within the body.
Moreover, the body utilizes the essential amino acid arginine found in sacha inchi protein to produce nitric oxide.
Nitric oxide plays a crucial role in dilating blood vessels, thereby enhancing blood circulation and reducing blood pressure.
This distinctive vegan protein also contains ALA omega-3 fatty acids, which contribute to cardiovascular health.
7. Chia Protein
The plant Salvia hispanica, indigenous to South America, produces chia seeds. People have increasingly popularized them as a nutritional supplement, often incorporating them into smoothies, porridge, and baked products.
Additionally, manufacturers can process chia seeds into chia protein powder.A serving size of a quarter-cup (28 grams) of chia protein powder typically contains approximately 50 calories and 10 grams of protein, although this may vary by brand.
Similar to other proteins sourced from seeds, it is relatively low in the essential amino acid lysine.The powdered version of chia may improve its digestibility.
The research team conducted tests in a test-tube environment, indicating that raw chia seeds had a protein digestibility of only 29%, while chia powder demonstrated a digestibility rate of 80%.
This suggests that the body is able to absorb a greater proportion of its amino acids in powdered form.In addition to its protein content, chia powder provides 8 grams of fiber per serving and is rich in various vitamins and minerals, including biotin and chromium.
The bottom line
Vegan protein powders serve as a valuable source of essential amino acids necessary for protein synthesis in the body, which is crucial for muscle repair and growth.
Manufacturers typically derive these powders from grains, legumes, and seeds by extracting most of the fat and carbohydrates while concentrating the protein content.Popular vegan protein powders include pea, hemp, brown rice, and soy.
Additionally, seed-based protein powders such as pumpkin, sunflower, chia, and sacha inchi are increasingly accessible.With the exception of soy and quinoa, plant proteins often lack one or more essential amino acids.
However, you can easily address this limitation by consuming a diverse range of plant foods or by selecting a protein powder that combines complementary protein sources.
