Wondering if you’re getting maximum muscle-building or health benefits from your plant-based proteins?

Hemp packs fibre and essential micro nutrients, while pea protein stands out for its rich amino acid profile—especially leucine, which plays a key role in muscle recovery.

But choosing the wrong one could mean missing out on key benefits that support your goals.

Myth: Plant Proteins Are Not Complete Proteins

Most plant proteins are considered “incomplete proteins”, since they’re missing some essential amino acids like leucine, threonine, or methionine.

But there are exceptions—like hemp and pea protein – which have all 9 of the essential amino acids so they can be classed as a complete protein source.

However, the quantity of the amino acids present is key, as discussed in our blog about hemp vs whey protein. In that blog we discussed how hemp does contain all 9 essential amino acids but unfortunately it may be let down by it’s low leucine content compared to whey.

But how does it stack up against pea protein? Let’s find out but first, did you know that…

Plant-Based Protein Sources Can Aid Digestion (and more)

Before diving into specifics, let’s step back and see why so many people favour plant-based protein sources (like hemp or pea) over traditional whey protein powder or other animal products. The reasons can be wide-ranging:

• Digestive Comfort: Many find that whey protein powder or other dairy-based protein supplements cause bloating. Plant-based options like hemp or pea are often gentler on sensitive stomachs (1)
• Allergen-Friendly: If you’re wary of soy, gluten, or dairy, plant-based protein powders are typically a good option.
• Environmental and Ethical Concerns: A plant-based diet or vegan diet significantly reduces the reliance on animal agriculture, which can be better for the planet’s resources. Or, some people may avoid animal protein for moral reasons.

Ultimately, it’s about finding a type of plant protein that works well with your body and your preferences. And that leads us to the big question: hemp or pea?

Hemp Protein

Hemp protein powder is derived from hemp seeds, which come from Cannabis sativa. Don’t worry—there’s virtually no THC here, so you won’t get any psychoactive effects. Instead, hemp seeds could bring a wide range of health benefits, including a notable supply of essential fatty acids. 

Hemp seed is especially high in the omega-6 fatty acid called linoleic acid (LA) and also has a good amount of the omega-3 fatty acid α-linolenic acid (ALA). The ratio of LA to ALA in hemp seed is usually between 2:1 and 3:1, which is believed to be ideal for a healthy diet (2).

Due to it’s high content of healthy fats, many researchers are suggesting that hemp may be beneficial for heart health but more studies on humans need to be carried out to support this.

The Problem: Protein Powder = Less Healthy Fats

It’s all well and good that hemp seeds contain an abundance of healthy fats but, to convert the seeds to protein powder, the oils are essentially squeezed out and the seeds are then ground in to a powder.

This process removes the majority of the fats, leaving a more concentrated protein powder behind.

Generally, a scoop (30g) of hemp protein would contain around 2-3g of fat and 15g of protein.

But there are other benefits…

Hemp Protein is full of Fibre and Micronutrients

1. Fibre Content: hemp protein often retains more fibre than many other plant-based powders – typically around 7g per 30g serving. This is excellent and can support digestion and gut health amongst other things. The recommended daily intake of fibre is 25g-30g per day, one serving puts a dent in this!
2. Vitamins and Minerals: Hemp is rich in Vitamin E, potassium, sodium, magnesium, calcium, iron, and zinc (3,4)
3. Amino Acid Score: Hemp tends to contain all nine essential amino acids, although it can be low in leucine (we’ll discuss this soon).

Texture and Taste

Here’s the catch: hemp protein can be a little gritty. Even in its powder form, the ground-up seeds may have a heavier or thicker mouthfeel. Some find the flavour slightly nutty or earthy, which can blend well in chocolate shakes, oatmeal, or baked goods. It might not be a fine powder like pea protein, but it does impart a robust, natural essence to recipes.

Potential Drawbacks

• The texture isn’t always for everyone. Try mixing it into thicker liquids or combining it with fruit to mask the graininess.
• While hemp has a strong amino acid score, it’s relatively low in leucine. In my other blogs, I refer to leucine as the “king of the amino acids” in terms of muscle growth and recovery (check them out to read more). So, it’s not ideal that hemp is lower in leucine, especially as the main reason for supplementing protein is often to aid in muscle growth and recovery.

Pea Protein

Unlike hemp, which comes from seeds, pea protein powder is typically made from yellow peas. Producers often isolate the protein, removing starch and fibre to yield a concentrated plant protein that tends to blend more seamlessly into shakes, smoothies, and other recipes. People following a vegan diet or a plant-based diet may find pea protein to be an accessible, good option for everyday use.

Pea Protein Has Higher Leucine Content

Some key points for pea protein:

1. It’s High in Leucine: As discussed, my “king of the amino acids” in terms of helping gain muscle mass and recover!
2. Mild flavour: Most users describe pea protein as neutral-tasting or subtly earthy. It usually transforms well in fruit smoothies or flavored shakes without any overpowering aftertaste.
3. Muscle Protein Synthesis: Research (5) indicates that pea protein can be just as effective as whey protein powder for improving strength, body composition and muscle thickness when paired with resistance training. That’s a big deal for those who worry if they’re getting enough protein (or in particular leucine) from plant-based sources.
4. Low Allergen Potential: Pea protein can be less likely to cause an allergic reaction, making it a solid pick for those who avoid soy, gluten, or have lactose intolerance.

Possible Limitations

• Low in Sulfur Amino Acids: Pea protein can be lower in methionine and cysteine. This doesn’t mean it’s useless; it just underscores why variety in your diet can be key. However, pea seeds have a relatively high lysine content – lysine has potential roles in energy production and has been shown to stimulate muscle protein synthesis (6)
• Less Fibre: Compared to hemp, pea protein may have less fibre unless a brand specifically leaves some intact.

Head-to-Head: Hemp Protein vs Pea Protein

One of my favourite AI images so far! Who wins this one?!

Protein Quality & Amino Acid Score

• Hemp Protein: A well-rounded amino profile but lower levels of leucine. Good levels of fibre and micronutrients.
• Pea Protein: Strong in leucine and lysine (helpful for muscle protein synthesis). Often arrives as a more concentrated powder form.

Grams of Protein Per Serving

• Hemp: Depending on the brand, hemp protein can supply around 15 grams of protein per 30g scoop
• Pea: Pea protein isolates often deliver 20–25g per 30g scoop

Taste & Texture

• Hemp: Thick, nutty, earthy—sometimes gritty.
• Pea: Mild, neutral, usually smooth, described by some as a fine powder that blends easily.

Flavour Hacks and Easy Fixes

• Add Fruit: Bananas, berries, mango—whatever you enjoy. This natural sweetness can neutralise any earthy undertones.
• Avocado or a tablespoon of peanut butter can turn a grainy shake into a tasty delight while boosting your intake of healthy fats.
• A dash of cinnamon, vanilla extract, or cocoa powder can transform a bland shake.

Final Thoughts: Choosing Between Hemp and Pea

Ultimately, there’s no single “winner” in the hemp protein vs pea protein debate. It’s about choosing what fits your lifestyle, taste buds, and goals for muscle growth and overall wellness. Here’s a quick summary:

• Hemp Protein Powder is for you if:

  • You appreciate extra fibre for gut health and satiety (feeling fuller for longer, which can help with weight loss)
  • You’re okay with a slightly earthy, nutty taste and possibly grittier texture.
  • You don’t mind a moderate protein percentage in exchange for more micronutrients.

• Pea Protein Powder is for you if:

  • You want a higher concentration of protein (and leucine) per scoop.
  • You prefer a mild flavour and a fine powder that blends easily.
  • You’re seeking a allergen-friendly option.

Remember, plant-based options can absolutely provide enough protein for most people, including those who train hard or follow rigorous workout routines. Just be mindful of your overall diet, incorporate plenty of whole foods. 

Remember, supplements are there to ‘supplement’ your diet, not to be the primary source of nutrients.