Pea protein isolate (unflavored)
Typical label values; a vegan, dairy-free protein, often blended with rice protein for a fuller amino-acid profile.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Pea protein isolate for gym-goers
Per 100 g, pea protein isolate (unflavored) provides 380 kcal, 80 g protein, 4 g carbohydrate (1 g fiber, 0 g sugars) and 6 g fat (1 g saturated). At 21.1 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 scoop, about 30 g) comes to roughly 114 kcal and 24 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Pea protein isolate
Pea protein isolate comes from yellow split peas and is one of the most widely used vegan powders, free of both dairy and soy. It's a little lower in methionine than whey, so brands often blend it with rice protein. Where it stands out is iron: about 25 mg per 100 g in this unflavored entry.
In a gym diet
If you avoid dairy, a 30 g scoop gives you about 24 g of protein for roughly 115 kcal, which works on a cut or a bulk. Leucine is reasonably good for a plant protein. Studies comparing it with whey at matched doses found similar strength and muscle gains in trained people, though more research is needed.
Preparation and cooking
Expect an earthy taste and a slightly gritty, thick texture. Blend it with fruit, cocoa, oats or nut butter instead of shaking it with plain water. It keeps absorbing liquid as it sits, so add a splash more milk or water if the shake gets too thick.
Buying and storage
Plant powders can pick up trace heavy metals from soil, which makes third-party testing (Informed Sport or NSF Certified for Sport) more than a formality here. Check the protein per scoop and the sodium per serving, which varies widely between brands. Store the tub cool and sealed.
Things to watch
At roughly 330 mg of sodium per scoop, it adds up if you're limiting salt. Some people get gas or bloating at first. If you have a legume allergy, be cautious and follow your clinician's advice.
Meal ideas
- Vegan recovery shake: pea protein, oat milk, frozen banana and cocoa powder.
- Savory chickpea pancake: chickpea flour, pea protein, spinach and spices cooked as a flatbread.
- Breakfast bowl: pea protein mixed into soy yogurt with granola and raspberries.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Iron (139%) and Zinc (55%).
Good source (10–19% DV per 100 g): Magnesium (12%).
How it ranks among 8 Protein Supplements
| Protein per 100 kcal | 21.1 g | #6 of 8 |
| Protein per 100 g | 80 g | #5 of 8 |
| Fiber per 100 g | 1 g | #1 of 8 |
| Lowest calories per 100 g | 380 kcal | #5 of 8 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Egg white protein powder (dried egg white)
382 kcal · P 81.1 · C 7.8 · F 0.3
→Micellar casein protein (unflavored)
360 kcal · P 80 · C 6 · F 2
→Whey protein concentrate 80% (unflavored)
400 kcal · P 78 · C 8 · F 6
→Soy protein isolate (unflavored)
365 kcal · P 85 · C 3 · F 3
→Whey protein isolate (unflavored)
370 kcal · P 88 · C 3 · F 1
→Collagen peptides (unflavored)
360 kcal · P 90 · C 0 · F 0
Compare Pea protein isolate with Egg white protein powder (dried egg white) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in pea protein isolate?
Pea protein isolate (unflavored) has about 380 kcal per 100 g, or roughly 114 kcal per 1 scoop (30 g).
How much protein is in pea protein isolate?
About 80 g of protein per 100 g and 24 g per 1 scoop. That works out to 21.1 g per 100 kcal, so it's a very protein-dense food.
Is pea protein isolate good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is pea protein a complete protein?
It contains all nine essential amino acids, but methionine is relatively low, so on its own it scores below whey or soy. Blend it with rice protein, which is higher in methionine, and the profile comes close to animal proteins.
Is pea protein as good as whey for building muscle?
Studies in trained people comparing matched doses found similar muscle and strength gains with pea and whey over several weeks. If you're avoiding dairy, it's a solid choice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.