Protein Powders: Friend Or Foe Of Plant-Based Diets?

Protein is an important part of a healthy diet, helping the body repair muscles, strengthen bones, and create hormones. While meat is a complete protein, plants can also be a source of protein and offer substantial health benefits. Plant-based protein consumption is rising in popularity, with 28% of Americans reporting eating more protein from plant sources in 2020 than in 2019.

Plant-based protein powders can help increase protein intake, especially for those following a plant-based diet. They are typically made from a variety of plant protein sources, including peas, brown rice, soy, chickpeas, and other legumes.

Protein powders are among the most popular nutrition supplements on the market, with manufacturers providing both animal-based and plant-based alternatives. The best plant-based protein powder for you will depend on your needs and preferences. Dietitians recommend looking for powders that are third-party certified, have multiple plant protein sources, and are free of added sugars, artificial flavors, and preservatives.

The best plant-based protein powders for you

Protein is an essential part of a healthy diet, helping our bodies repair muscles, strengthen bones, and create hormones. While meat, chicken, and fish are high in protein, plant-based protein powders are a great alternative, especially for vegans and vegetarians.

Plant-based protein powders are usually made from a variety of plant sources, including peas, brown rice, soy, chickpeas, and legumes. The best option for you will depend on your needs and preferences. Here are some recommendations:

Ritual Essential Protein Daily Shake 18+

This pea-based protein powder is independently verified and has a pleasant, slightly sweet flavour. It blends well with other ingredients, making a thick and creamy smoothie. It is higher in calcium and choline than other vegan protein powders, offering thoughtful, research-backed nutrients. It is Informed Protein and Informed Sport certified, ensuring accurate protein content and no banned substances for athletes.

KOS Organic Plant Protein Chocolate Peanut Butter

This protein powder blend has a smooth texture and blends perfectly without a blender. It has no grittiness and its flavour is not overpowering, making it a great vegan option. The main protein source is pea protein, a complete protein containing all nine essential amino acids. It also includes a fruit and veggie blend, providing vitamins, minerals, and antioxidants. It is USDA Organic and non-GMO certified, and free of soy, gluten, artificial sweeteners, and colours.

Sprout Living Epic Protein Vanilla Lucuma

This supplement has a delightful, subtly sweet taste, even when mixed with just water. It includes 20 grams of protein and 30% of the daily value of iron from plant sources like yellow peas, sunflower seeds, pumpkin seeds, sacha inchi, and cranberry seeds. It is independently verified for ingredient amounts and safe levels of heavy metals. However, one of the sources of fibre may cause digestive discomfort for those with irritable bowel syndrome or following a low FODMAP diet.

NOW Sports Soy Protein Isolate

This soy-based protein powder has strong independent verification and is Informed Sport certified. It contains 20 grams of protein and lower sodium levels than competitors. It is also a good source of calcium and iron. While soy is generally considered safe and beneficial for heart health, some may not enjoy its taste, which is noticeable even when mixed into a smoothie.

NorCal Organic Premium Pea Protein

This pea protein powder has a mild flavour and blends smoothly, making it a good option for baked goods or oatmeal. It is low in sodium and contains 22 grams of protein per serving. It is free of common allergens like dairy, gluten, and soy. The peas are sustainably sourced from Canadian organic farms, and the company reports independent verification of their supplements.

Nutiva Hemp Protein Powder

This hemp seed protein powder is independently verified and has a pleasant taste when mixed into a smoothie. It is a complete protein, containing all nine essential amino acids, with 15 grams of protein per serving. It is also a good source of fibre, which is important for digestive health, cholesterol management, and blood sugar stability. Hemp seeds provide a good source of minerals, including iron, zinc, and magnesium.

Vega Sport Premium Protein Powder

This sweet, chocolate-flavoured protein powder has the highest protein content of all the options, with 30 grams per serving. It is NSF certified for sport, ensuring independent verification of its label accuracy and safety for athletes. It has a thick, rich, creamy texture and includes protein sources like peas, pumpkin seeds, sunflower seeds, and alfalfa, providing a well-rounded amino acid profile. It also includes anti-inflammatory ingredients like tart cherry powder, beetroot powder, and turmeric extract.

Manitoba Harvest Hemp Yeah! Organic Max Protein Powder

This protein powder is a great option for those wanting a boost of both protein and fibre, with 13 grams of each per serving. It also provides a good amount of minerals, including iron, magnesium, zinc, and copper. It has a gritty texture, but this is mostly masked when blended into a smoothie. The company reports internal and independent verification of their products for heavy metal levels.

Navitas Organics Hemp Powder

This hemp protein powder has a neutral flavour and a pleasant texture, making it versatile for baked goods, oatmeal, smoothies, and more. It is rich in fibre and iron, with 13 grams of protein and 7 grams of fibre per serving. It also provides 35% of the daily value of iron and 4% of calcium. The company's website mentions independent verification, but specific details are not provided.

Vega Protein & Greens

This powder includes a blend of vegetables and plant foods, providing a good source of micronutrients like vitamin K, calcium, iron, vitamin A, vitamin C, and potassium. The protein source is peas, providing all essential amino acids, with 20 grams of protein per serving. However, it has a sweet, somewhat artificial aftertaste due to the addition of stevia.

When choosing a plant-based protein powder, it is important to consider your specific needs and preferences. Look for options that are third-party certified, have multiple plant protein sources, and are free of added sugars, artificial flavours, and preservatives.

The health benefits of plant-based protein

Protein is an essential part of a healthy diet, helping our bodies repair muscles, strengthen bones, and create hormones. While meat, chicken, and fish are well-known sources of protein, plant-based proteins are rising in popularity, with 28% of Americans reporting eating more plant-based protein in 2020 than in 2019.

Plant-based proteins offer a range of health benefits, including:

Essential Amino Acids

Our bodies rely on the protein in food to get nine essential amino acids. Meat is a "complete protein" as it contains all of these, but eating a variety of plant-based proteins can provide the same result. Good sources of plant-based proteins include beans and legumes, grains (such as oats, farro, barley, or quinoa), lentils, nuts and seeds, and soy.

Decreased Risk of Chronic Diseases

The American Heart Association reports that eating less meat, particularly red and processed meats, decreases the risk of high blood pressure and other chronic conditions such as diabetes and arthritis. Plant-based proteins are also associated with improved gut health and increased longevity.

Improved Gut Health

The fiber in plant-based proteins helps regulate the body's sugar use, keeps hunger and blood sugar in check, and supports regular digestion. The added fiber also promotes good gut bacteria, creating a healthier environment in the microbiome.

Weight Loss

Both plant-based and animal-based protein powders can support weight loss by promoting feelings of fullness and preserving lean muscle mass. However, it's important to choose protein powders with minimal ingredients and no added sugars.

Nutrient-Dense

Plant-based proteins tend to be more nutrient-dense than animal-based proteins, without the cholesterol or saturated fats. They are rich in essential nutrients that support the immune system, reduce inflammation, and enhance gut health.

Environmental Impact

In addition to the health benefits, choosing plant-based proteins over animal-based proteins also has a positive environmental impact. Plant-based proteins have a lower environmental impact as fewer greenhouse gases are emitted during production.

The nutritional quality of plant-based protein

Plant-based proteins also contain high levels of some important dispensable/conditionally indispensable amino acids, such as arginine, glutamine, and glycine. These amino acids play vital roles in the body's physiological functions, such as nitric oxide synthesis, immune function, and collagen synthesis.

Additionally, plant-based proteins have been linked to several health benefits, including reduced risk of chronic diseases, improved gut health, and reduced inflammation. They are also beneficial for individuals with lactose intolerance or dairy allergies.

When choosing a plant-based protein, it is recommended to look for products that are third-party certified, contain multiple plant protein sources, and are free of added sugars, artificial flavours, and preservatives.

The safety of plant-based protein

Protein powders are among the most popular nutrition supplements on the market. They can be a convenient way to increase your protein intake, especially if you follow a plant-based diet. However, it's important to consider the safety of these products before incorporating them into your diet.

Dietary Supplement Regulation

Protein powders, including plant-based options, are considered dietary supplements. In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements in the same way as conventional food products. Manufacturers are primarily responsible for evaluating the safety and accuracy of labelling for their products. This means that there is limited external oversight to ensure that protein powders contain what the manufacturers claim.

Third-Party Testing

To address this issue, some companies send their products to third-party testing agencies for evaluation. These agencies include NSF International, ConsumerLab, and U.S. Pharmacopeia (USP). Dietitians recommend choosing products that have been certified by one of these third-party testing agencies to ensure their safety and accuracy of labelling.

Potential Contaminants

In 2025, a report by the Clean Label Project, a nonprofit group, raised concerns about toxins in protein powders. They found that many protein powders, including plant-based options, contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA), pesticides, or other contaminants. These contaminants have been linked to cancer and other serious health conditions. It's important to note that not all protein powders had elevated levels of toxins, and the Clean Label Project has also released a list of recommended protein powders that have passed their rigorous product testing.

Food Sensitivities and Allergens

Plant-based protein powders can contain various ingredients, and some may include common allergens such as soy and gluten. If you have food sensitivities or allergies, it's important to carefully read the labels and select products that are specifically labelled as soy-free and/or gluten-free. Additionally, some plant-based protein powders, especially those containing pea protein, can cause bloating and cramping for individuals with irritable bowel syndrome or sensitivity to FODMAPs.

Overall Recommendations

While plant-based protein powders can be a convenient way to boost your protein intake, it's important to choose products that are third-party certified and free from added sugars, artificial flavours, and preservatives. It's also recommended to use protein powders as a supplement to whole food protein sources rather than as a primary source of protein.

The best sources of plant-based protein

Plant-based proteins are full of fibre and nutrients that may help prevent cancer, heart disease, diabetes, and other chronic illnesses. They can also help maintain a healthy weight.

Legumes

Legumes, such as beans, peas, and lentils, are excellent sources of plant-based protein. They are also high in fibre, complex carbohydrates, iron, folate, phosphorus, potassium, manganese, and various beneficial plant compounds. For example, kidney, black, and pinto beans contain about 15 grams of protein per cooked cup.

Soy Products

Soy-based products like tofu, tempeh, and edamame are also great sources of plant protein, providing 12-20 grams of protein per 3.5-ounce serving. They are considered a whole source of protein, providing the body with all the essential amino acids.

Nuts and Seeds

Nuts and seeds are excellent sources of protein, fibre, and healthy fats. They also contain high levels of iron, calcium, magnesium, selenium, phosphorus, vitamin E, and certain B vitamins. Examples include almonds, peanuts, and sunflower seeds.

Grains

Certain grains, such as oats, farro, barley, quinoa, and wild rice, are good sources of plant protein. They also provide fibre, magnesium, zinc, phosphorus, and folate. For instance, half a cup of dry oats provides approximately 5 grams of protein.

Meat Alternatives

Processed plant-based meat alternatives, such as meatballs, burgers, "chicken" tenders, and "fish" fillets, can also provide protein. However, it is unclear if they provide the same benefits as whole-food, plant-based protein options.

Other Sources

Other plant-based sources of protein include nutritional yeast, hemp seeds, green peas, spirulina, amaranth, quinoa, Ezekiel bread, soy milk, and chia seeds.

Frequently asked questions