How plant-based protein supplements stack up
When you think of foods that are high in protein, your first thoughts might go to animal-based sources—things like meat, poultry, fish, dairy, and eggs. Plant-based foods contain protein, but not often as much as their meaty counterparts. This explains why, if you’re following a plant-based diet, either because you’re vegetarian or simply because you’re trying to cut back on your meat consumption to maximize vegetables, your protein intake could be a little low. Maybe even in need of supplementation from a protein powder or a protein bar.
It also explains why you might not think of plant-based protein options when you’re choosing those supplements. After all, whey protein (which is made from dairy) dominates the market at about one-third of all sales. But there are still plenty of options out there for anyone looking to bulk up their diet with the protein power of plants.
Do I Need a Protein Supplement?
The short answer: Probably not. Although protein is important, most Americans consume far too much of it. A healthy diet includes about 0.8 grams of protein per kilograms of bodyweight. That means a person weighing 150 pounds needs about 54 grams of protein every day. But not everyone has the same nutritional needs, and individuals like athletes, bodybuilders, or seniors may need more (in these cases, it’s best to get input from a Registered Dietitian).
It’s also best to get protein from real food. If you’re eating a plant-based diet, that means plenty of beans, nuts, seeds, and whole grains. However, if you’re eating a balanced diet and still a little bit shy of your recommended intake for whatever reason, a protein supplement could be a good option. But it’s important to remember that protein supplements are usually just that—protein, along with some sugar for sweetness. They don’t have all the vitamins and minerals that whole foods have, so they’re meant to be a supplement, not a replacement.
“While protein powders can provide a condensed source of protein that is simple and easy for anyone on the go, they may not always get a complete nutritional profile,” explains Yasi Ansari, MS, RDN, CSSD, spokesperson for the Academy of Nutrition and Dietetics. “People will need to be more intentional about getting in various other nutrients when incorporating a protein shake.”
A plant-based protein supplement is a good alternative for people who can’t have dairy, either for religious or ethical reasons or because they have a milk allergy or lactose intolerance. The big shortcoming of a plant-based protein supplement, however, is that it likely won’t have all nine essential amino acids your body needs—that means you’ll need to vary your protein sources. (But no, despite common misconception, you don’t need to combine all nine essential amino acids in the same meal. So, if you supplement with a pea protein powder, it might be lacking in methionine, but you can snack on sunflower seeds or Brazil nuts as a source of this amino acid later in the day.)
With all of that in mind, consider what you’ll get with each of the most popular plant-based protein supplement options on the market:
Pea Protein
This common protein supplement is made from yellow split peas that have been dried and ground into flour, then processed to remove fiber and starch, leaving behind a concentrated protein that’s easily digestible and hypoallergenic, not to mention high in branch-chain amino acids that are important for muscle growth. But as mentioned earlier, it’s not a complete protein—it’s low in the amino acid methionine.
“When it comes to pea protein supplements, most are combined with either pumpkin seed, quinoa, or rice protein in the pea protein mixture,” Ansari says. “Blending pea protein with sources like rice protein can help make it more complete.”
Soy Protein
Soy protein is one of the few plant-based sources of all nine amino acids. It’s made from soybeans that have been defatted and processed into a highly purified form of protein. Although it’s affordable and widely available, and often considered ideal for muscle growth, soy is a common allergen, so this might not be the best option for everyone.
“While soy protein is a complete protein, soy protein powder, compared to whey, contains lower amounts of essential amino acids per gram of product,” Ansari says. “Since it is complete, it doesn’t need to be paired with other plant proteins in a product.”
Brown Rice Protein
You might think of rice as a source of carbohydrates, but unrefined brown rice contains a fair amount of protein—and when those grains of rice are treated with enzymes to separate the protein from the carbohydrates, then dried into a powder, it creates a protein supplement that’s hypoallergenic and easy to digest. However, brown rice is not a complete protein because it doesn’t have much of the amino acid lysine. Brown rice protein can also have a gritty texture that isn’t as palatable as some of the other options out there.
Hemp Protein
While all protein supplements are processed in some way, hemp undergoes the least amount of processing. Hemp seeds are cold-pressed to remove the oil and then ground into a fine powder, resulting in a supplement that is also high in fiber for improved digestion. That said, a serving of hemp protein powder is often not as high in protein as its pea or soy counterparts—but it does have a pretty strong nutritional profile. “Hemp protein also contains higher amounts of manganese, magnesium, and zinc,” Ansari says. “They also contain omega-3 and omega-6 fatty acids. They also offer lignanamides, which offer antioxidants that can support health.” She notes, however, that hemp protein might not be a great option for anyone who needs to undergo drug testing. Hemp protein won’t get you high, but it could yield a positive result on a cannabis test.
Algae Protein
This one may surprise you. When algae are cultivated, harvested, and dried, then ground into powder, it can create a nutrient-dense supplement with a high concentration of protein per weight. It’s not commonly sold as a supplement because of its high cost and its grassy taste, but it can be found in protein snacks (such as protein bars) where its taste can be disguised with another strong flavor like chocolate or berry.
Ansari’s Tips for Protein Supplementation
Ready to start supplementing? Here’s what Yasi Ansari, MS, RDN, CSSD, spokesperson for the Academy of Nutrition and Dietetics, recommends:
- Because supplements aren’t certified by the Food and Drug Administration the way food and drugs are, you need to look for third-party testing labels such as NSF Certified for Sport, NSF, or Informed Choice or Informed Sport. “These products go through rigorous testing of the quality of the product and ensure what you see on the label is what you will get,” she says.
- Not all protein supplements are as healthy as you would expect. Check the label to make sure it isn’t made with a ton of sugar, and that the protein supplement has at least 20 grams of protein per serving. You may see a supplement made with artificial sweeteners or sugar alcohols instead of sugars. “Sometimes, these can cause gastrointestinal discomfort—stomach upset, gas, cramping, loose stools,” Ansari says. “If you’re taking a protein supplement, monitor how you feel and look out for these symptoms.”
- Finally, you don’t have to stick to shakes. “Consumers can get creative with protein powders. They can be added to oatmeal, smoothies, shakes, yogurt, soups, mashed potatoes, pudding, pancakes, and muffins to help get extra protein in some favorite products,” Ansari says.
