5 Powerful health benefits of pea protein powder

5 Powerful health benefits of pea protein powder

Pea protein powder is extracted from yellow peas. Pea protein powder is added to protein shakes, smoothies, and energy drinks to increase the protein content and is a great fit for almost any diet since it’s naturally vegan and hypoallergenic. It is a great source of iron and high-quality protein. It may help in muscle growth, weight loss, and heart health.


Photo credit: timesofindia.indiatimes.com 

 Table of contents

  • Importance of pea protein
  • Nutritional benefits of pea protein  
  • Proven benefits of pea protein
  • Supplements and dosage of pea protein
  • Side effects & safety of pea protein
  • Summary 

Importance of pea protein

The Plant-based pea protein powders give you the nutrition you need without the side effects of animal-based protein sources. It is one of the most Non-allergenic of all protein powders. The powder is produced by grinding peas and removing the starch and fiber. Peas are naturally rich in protein. Pea protein powders provide the powerful benefits you need to become healthy overall. It is a high-quality, easily digested protein source made from yellow peas. It contains a high amount of iron, arginine, and branched-chain amino acids and offers benefits like improved muscle growth, feelings of fullness, and heart health. 

Nutritional benefits of pea protein  

Pea protein powder is made by isolating the protein from ground yellow peas, forming a beige powder. Nutrition facts can vary between brands. Based on dry-milling and wet-milling technologies the pea protein powder can be obtained, which will have protein content ranging from 48% to 90%. It offers a variety of nutritional benefits.

  1. High-Quality Protein Source: Pea protein powder contains all nine amino acids essential for your body as they cannot be produced by its own and must get from food. However, it’s relatively low in methionine. You can compensate for this by including other methionine-rich foods, like eggs, fish, poultry, beef, pork, or brown rice in your diet. It’s also a great source of branched-chain amino acids
  2. Rich in Iron: Pea protein powders are also rich in iron. Most products contain around 5–7.5 mg of iron per serving roughly 28–42% of the reference daily intake (RDI) for premenopausal women and 62–94% of the RDI for men and postmenopausal women. 

Benefits of pea protein

  1. Easy Digestion and Fast Absorption of Fiber

Being a legume, a pure pea contains high levels of fiber and starch making it hard to digest. Pea powder loses most of its fiber and starch when processed. Pea powder becomes easier to digest. The proteins in this legume are 95–98% digestible, allowing for maximized absorption. This means the body gets access to them quickly and can put them to use right away where they are needed most. 

  1. Muscle-Building and Repair

The amino acids in peas are perfect for repairing and rebuilding muscle.  After the workout the muscle tissue is torn and needs an immediate supply of the right amino acids to repair these tears and layer extra muscle fiber over the top. The highly digestible and absorbable nature of pea protein means you can take it just before or just after a workout and get amino acids to the rescue quickly. On the other hand, taking pea protein powder without working out won’t make much of a difference. To effectively build muscle, consistent exercise must be done together with proper nutrition. 

  1. Promotes Appetite Control and Helps with Weight Loss

Peas help regulate appetite and aid in weight loss. It is a low- calorie food without containing the unhealthy fats found in many meat and animal proteins. High protein-containing foods keep you full for a longer time. This means you won’t be craving that extra donut in between meals. This leads to gradual weight loss. 

  1. Good for the Kidney and Heart

The protein from peas, mainly yellow peas, has been shown to lower cholesterol and blood pressure while being gentle on the kidneys. It may actually prevent kidney problems. 

  1. Supports optimal health and wellbeing

Moreover, pea protein is good for your weight, it’s a great addition to a plant-based diet. Studies show that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, and cholesterol levels. 

Supplements and dosage of pea protein

  • Supplements

    There are hundreds of Pea protein supplements on the market in powders; however, there is differing advice on when and how to take Pea Protein supplements. Always check with a dietitian or a healthcare professional before using any Pea Protein supplement. There are different formulation and dosage forms of Pea Protein powders, liquids, etc (Nature's Velvet Pea Protein Isolate Powder is one of the examples). 


    • Dosage

      A proper dose of pea protein depends on several factors such as the user's age, health, and several other conditions. A 30-gram, two-scoop serving of pure pea protein powder has 26 grams of protein, according to one manufacturer. It's low in carbs. It's also a good source of iron, with 20 percent of the daily value. Consider that natural products are not always necessarily safe and dosages can be important. Read the relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using it.

       Side effects & safety of pea protein

      Consuming pea protein powder orally is LIKELY SAFE when used as a food. It is POSSIBLY SAFE when it is used as a medicine. Pea protein powder is normally well tolerated and has very few side effects. As it’s made by isolating protein from peas, it is relatively low in fiber and does not tend to cause gassiness or bloating like whole peas can for some people. However, pea protein powder can be relatively high in sodium with products containing 110–390 mg per serving. Therefore, people on a sodium-restricted diet may need to watch their intake.

      Special Precautions: There is not enough reliable information about the safety of taking pea protein as a medicine if you are pregnant or breastfeeding. Stay on the safe side and don't take amounts higher than those found in food. 


      Pea protein powder is a high-quality, easily digested protein extracted from yellow peas.

      It contains a high amount of iron, arginine, and branched-chain amino acids and offers benefits like improved muscle growth, feelings of fullness, and heart health. As it's naturally vegan, gluten-free, dairy-free, and hypoallergenic it can be added to most of the diets. Pea powder becomes easier to digest. Pea protein helps regulate appetite and aid in weight loss. Peas are perfect for repairing and rebuilding muscle Pea protein powder is a great option if you’re looking to add more protein to your diet. Pea protein powder is normally well tolerated with few side effects. However, it can contain a relatively high amount of sodium. 

      Now don't worry about where to find the product. We did the survey for you and here are the details.



      • healthline.com 
      • thehealthychef.com
      • sunwarrior.com
      • livestrong.com 


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      • Rakesh Gupta
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