Pisum sativum L.
Pea protein is a classic favorite among plant-based proteins. Extracted from yellow split peas through a gentle process, it retains a high concentration of protein, amino acids, and iron. Most importantly — it’s hypoallergenic and easy to digest, making it perfect for those with sensitive digestion, dairy intolerance, or gluten sensitivity.
It contains plenty of lysine, which supports immunity and muscle repair, and arginine, which improves circulation and post-workout recovery. Thanks to its low glycemic index, pea protein helps stabilize blood sugar, improves focus in people with ADHD, and supports insulin sensitivity. Its neutral taste makes it highly versatile in both sweet and savory recipes.
Nutritional values (per 100 g)
| Nutrient | Amount |
|---|---|
| Energy | 370 kcal |
| Protein | 80 g |
| Total fat | 6 g |
| – Saturated fat | 1 g |
| Carbohydrates | 2 g |
| – Sugars | 0 g |
| Fiber | 3 g |
| Iron | 10 mg |
| Arginine | 6.5 g |
| Lysine | 6.8 g |
| Sodium | < 1 mg |
Fun fact
Although peas are a legume, pea protein doesn’t cause bloating like whole peas. That’s because the fermentation-prone starches are removed during production, leaving behind clean, highly digestible protein.
How to use pea protein
- Mix into smoothies, oatmeal, or protein shakes
- Perfect for protein pancakes, cookies, and bars
- Can be combined with rice protein for a complete amino acid profile
Health benefits
- Supports concentration and neurotransmitters (great for ADHD)
- Helps regulate blood sugar (type 2 diabetes)
- Improves insulin sensitivity
- Aids post-exercise muscle recovery
- Hypoallergenic – ideal for sensitive digestion or food intolerances
Healthy breakfast idea
High-protein pancakes
Blend 1 banana, 2 tbsp pea protein, 2 eggs (or plant-based substitute), 1/4 cup plant milk, and 1 tsp cinnamon. Cook on a non-stick pan. Serve with fresh berries or almond butter.
Post-workout smoothie
Banana–Cacao Classic
- 1 ripe banana
- 1 tbsp pea protein
- 1 tsp raw cacao
- 200 ml oat milk
- pinch of cinnamon
Blend until creamy — simple, tasty, and sugar-free muscle fuel.
What about you?
Have you ever tried pea protein instead of dairy-based powders? What’s your favorite combo?
