Hemp and pea protein are two solid options if you're new to plant-based eating. Both are complete proteins and easy swaps for anyone cutting back on animal products. Pea protein comes from yellow split peas, while hemp protein is made from hemp seeds.
In this post, I’ll highlight the difference between pea protein vs hemp protein from a registered dietitian's point of view.
What is Pea Protein?
Pea protein comes from yellow peas.
Pea protein is naturally lower in fat, low-sugar, low-carbohydrate, gluten-free, dairy, and soy-free, making it a popular choice for those with food allergies or those who follow dairy or gluten-free diets. However, it’s important to still check nutrition labels for any unwanted allergens or ingredients.
What is Hemp Protein?
Hemp protein is a plant-based protein made by grinding the seeds of hemp plants. Although hemp comes from the same plant as marijuana, it does not contain sufficient amounts of THC or psychoactive compounds that could induce a high.
Hemp protein powder contains less protein than pea protein but offers higher fiber content. It is also naturally low in carbs and free from gluten, dairy, and soy.
Protein Content and Quality
Pea protein has a higher protein content compared to hemp protein. While both hemp and pea proteins contain all nine essential amino acids, they typically exhibit lower quantities of at least one amino acid, which complicates their classification as complete proteins.
Pea Protein
Pea protein has approximately 27 grams of protein per ¼ cup serving. It has up to 80-90% protein, and is a natural source of branch-chain amino acids (BCAAs) which help build and repair muscle.
Pea protein is also higher in histidine, which is important for gut health and acts as a strong antioxidant to combat free radicals in our bodies. It also has phenylalanine, which plays an important role in making neurotransmitters and hormones.
Hemp Protein
Hemp protein has approximately 15 grams of protein per quarter cup serving.
Many studies consider hemp a complete protein, meaning it contains all nine essential amino acids that the body needs from food. However, although it does have lysine, some research suggests that hemp protein may have lower levels of lysine, an essential amino acid crucial for calcium absorption and maintaining skin health.
Other protein sources, such as soy or pea protein, offer significantly more protein per serving; however, hemp provides fiber, omega-3 fatty acids, and other nutrients that are essential for our overall health.
Comparison: When comparing the protein content of pea protein vs hemp protein, pea protein is lower in methionine but contains more protein per serving, while hemp protein may be lower in lysine and have less protein per gram.
Micronutrients and Vitamins in Pea and Hemp Protein
Protein powders don't just have protein, but are frequently enriched with micronutrients such as fiber, omega-3 fatty acids, vitamins, and minerals like iron or calcium.
This section takes a closer look at the additional nutrients found in pea and hemp protein powders.
Pea Protein
Pea protein is a great source of iron. Most pea protein powders contain around 5-7.5 grams of non-heme iron per serving, which is approximately 15% of the 1.8x higher recommended daily allowance (RDA) amount needed for individuals following a plant-based diet.
Non-heme iron is iron found in plants and is less absorbable than heme iron found in animal products. Heme iron can be improved with the addition of vitamin-C-rich foods like lemons, oranges, or other citrus fruits.
Not only does pea protein have iron, but some are also fortified with additional micronutrients, including B vitamins, vitamin E, and minerals like copper and zinc.
Recommended Daily Allowances (RDA) for Iron
| Age | Men | Women | Pregnancy | Lactation |
| 19-50 years | 8mg | 18mg | 27mg | 9mg |
| 51+ years | 8mg | 8mg |
Source: Iron Fact Sheet, NIH
Plant-Based Recommended Daily Allowances (RDA) for Iron
| Age | ||
| Women | 19-50 years | 32 mg |
| Pregnancy | 45 mg | |
| Breastfeeding | 16.2 mg | |
| 51+ years | 14.4 mg | |
| Men | 19 years and older | 14.4mg |
Hemp Protein
Hemp protein powder is a moderate source of protein, but has other nutrients, like fiber, omega-3 fatty acids, and minerals like zinc, magnesium, and non-heme iron.
One of the standout nutrients is alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Unlike EPA and DHA from fish, ALA comes from seeds like hemp, chia, and flax. ALA plays a role in heart health and helps lower inflammation.
Including a variety of ALA-rich foods can help support overall omega-3 intake in a vegan or vegetarian diet.
Hemp protein is also a source of magnesium, which supports muscle and nerve function. Zinc is also found in hemp protein and plays a role in immune health. Non-heme iron helps carry oxygen throughout the body, especially for those who do not consume animal-based iron sources.
Comparasion: When comparing pea protein vs hemp protein, pea protein is high in iron, while others may be fortified with zinc, copper and additional nutrients, while hemp protein has a more balanced nutrition profile, with a moderate amount of protein, but a good source of fiber, iron, zinc, magnesium and omega-3s.
Is Pea Protein or Hemp Protein Easier to Digest?
Pea Protein
Pea protein is generally well tolerated by most people and does not cause gasiness or bloating like whole peas, because it is lower in fiber content. Research shows pea protein is easily digested, just behind soy and chickpeas.
Hemp Protein
Research suggests that 91-98% of ground hemp seeds are digestible, meaning your body can use most of the nutrition found in hemp to build muscle, maintain body functions, and repair itself.
Hemp protein is an excellent source of fiber, containing 7-8g fiber per ¼ cup. This can cause gas, bloating, and cramping for those not used to it. If you are starting from a low-fiber diet, you may want to increase your use of hemp powder gradually.
Women should consume at least 25 g of fiber a day, while men should strive for at least 30 g. When increasing fiber, always increase water intake.
Comparison: When it comes to pea protein vs hemp protein, pea protein is more easily digestible. Hemp protein is a great way to incorporate both protein and fiber into your daily routine; however, increases in fiber may cause temporary gas and bloating.
How Do Pea and Hemp Protein Taste?
Pea Protein
Many report a mild, earthy, or grassy flavor. Some find pea protein a bit more bitter and chalky than other options. However, this is often easily masked in smoothies, shakes, or sauces - my favorite way to enjoy it!
Hemp Protein
People report hemp protein has an earthy, nutty flavor that works well in both sweet and savory dishes. You can choose to purchase hemp protein in seed form, ground form, or powdered form, which may impact its texture.
Because it retains its fiber content, hemp protein can be grittier than other protein options. Hemp protein is a good choice for those looking to boost their fiber content by adding it to baked goods, sprinkling it on salads, blending it in smoothies, or adding it to puddings.
Comparison: When looking for the tastiest protein source, you can’t go wrong with hemp or pea protein. While pea protein is a bit milder and easily blended into smoothies, sauces and shakes, hemp protein with its higher fiber content blends better in baked goods, smoothies, shakes, and puddings.
Whichever option you choose, it’s best to try a small amount of protein before you buy in bulk. Check out these 12 dairy and lactose free protein shakes, several of which use pea protein powder.
Overall Scoop
Both pea and hemp protein can be beneficial additions to your daily routine, depending on your specific needs. Here’s a quick comparison chart.
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