Pea Protein vs Hemp Protein: Which is best?

“Pea Protein vs Hemp Protein: Which is Best?” was written by Julia Salgado & edited/reviewed by Aly Bouzek, MS, RDN. Julia is a dietetic intern at Oregon Health & Science University. 

A healthy lifestyle that includes nutrition is essential for all ages. However, older adults are more at risk for chronic diseases and health conditions without nutrition. Food is made up of essential nutrients such as carbohydrates, protein, fat, vitamins, and minerals.

Protein is a necessary nutrient in our diet. Protein supports a healthy immune system, helps with healing from infections or wounds, prevents muscle wasting, and protects our bone mass. 

The most common sources of protein are animal products. But for those older adults who want to diversify their diet (or follow a plant-based lifestyle), protein from plants has become more popular and increasingly accessible. 

Pea protein and hemp protein are two plant-based protein sources in food and food products. But are they a good source of protein? Let’s break it down for you! First, here is some basic information about protein.

Protein Basics

Protein is one of the major components of food. It builds and repairs our major body tissues such as hair, skin, bones, and organs. Also, it can fight off infections after surgery, injury, or illness. 

In nutrition, protein quality is measured by the combination of amino acids it has and how easy it is to digest. What are amino acids, though?

Amino acids are the building blocks of protein. In addition to growing and repairing body tissue, amino acids help to break down food and make hormones and brain chemicals. 

There are 20 amino acids that our body needs to function. 11 of these amino acids are made by our bodies. The other nine need to come from the food that we eat. 

The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. 

Complete Protein vs. Incomplete Protein

Foods that have all nine essential amino acids are complete proteins. Complete proteins include:

• Eggs
• Fish
• Poultry, beef, pork
• Dairy
• Soy-based products like tofu, edamame, tempeh

Foods that lack some of the essential amino acids are incomplete proteins. Incomplete proteins include:

• Veggies
• Whole grains
• Peas, beans, lentils
• Nuts and seeds

Animal sources of protein are complete proteins. However, plant sources of protein are usually incomplete proteins because they are without some of the essential amino acids. 

Turns out, we don’t need to eat complete proteins at every meal. The ultimate goal is to eat a variety of foods to get a balance of all nine of the essential amino acids throughout the day. 

If our diet leans more plant-based, don’t sweat it. Combining sources of proteins can make a complete protein, which can help with getting these essential amino acids in our bodies. 

Combination examples to create complete proteins:

• 1 cup of whole grains (quinoa, brown rice) with 1 cup of cooked legumes such as black beans and chickpeas
• 1 cup cooked oats with 1 oz of peanut butter or 1 oz of chia seeds
• 3 oz firm tofu with 1 cup cooked vegetables like broccoli or Brussels sprouts

Protein Intake and Older Adults

Malnutrition is highly common in older adults. Research says it is the most common in those who live in residential living facilities and in hospitals. It is estimated that 65% of older adults who are hospitalized could experience malnutrition. 

The American Society of Parental and Enteral Nutrition (ASPEN) defines malnutrition a condition in which a person’s diet is not providing them with the right amount of nutrients, leading to changes in body weight and health. 

Malnutrition plays a role in several geriatric conditions such as dementia, depression, incontinence, falls, visual and hearing impairment, wound healing, frailty, and sarcopenia.

All of these conditions result in muscle weakness, poor immune systems, and poor functionality. Also, malnutrition puts an older adult at risk for infection. 

Sarcopenia is closely related to malnutrition. People 65 years and older, 10% of men, and 10% of women have sarcopenia. (1) Sarcopenia is a loss of muscle mass, muscle strength, and function. Unplanned weight loss is an indicator of sarcopenia. 

Malnutrition Diagnostic Criteria

ASPEN’s diagnostic criteria for malnutrition in adults: 

• Loss of muscle mass (assessed by an RD performing in Nutrition Focused Physical Exam)
• Poor appetite for more than seven days
• 5% weight loss in one month, 10% weight loss in six months, or 20% in one year.
• Fluid accumulation (Edema)
• Grip strength

Additionally, the Global Leadership Initiative on Malnutrition (GLIM) diagnostic criteria for malnutrition in adults includes (2):

• Low BMI 
• Weight loss (>5% in 6 months or >10% in 6 months)
• Muscle mass loss
• Reduced food intake
• Inflammation related to chronic disease or acute injury.

Malnutrition is a common condition in older adults. For more information on how to understand the diagnostic criteria, check out our post, Understanding Protein-Calorie Malnutrition.

Food Insecurity

In 2021, 5.5 million adults 60 years and older experienced hunger in America. Older adults who are food insecure are also at risk for malnutrition due to limited food access and a low income. 

Not having access to enough variety of foods available can be harmful to our health and nutrition status. A person with food insecurity may be lacking in key nutrients such as protein, vitamins A and C, magnesium, calcium, and iron. 

So, How Much Protein Do I Need?

Eating enough protein and calories every day can help prevent malnutrition. Standard protein recommendations are 0.8–1.0 grams per kilogram of body weight. 

However, research recommends that older adults get 1.0–1.2 grams per kilogram of body weight to prevent malnutrition and sarcopenia. (3) 

Let’s do some quick math. Someone who weighs 150 pounds (divide by 2.2 to convert to kg) weighs 68 kilograms. The next step is to multiply the weight in kilograms by 1.0 and by 1.2 grams. The answer will give you a range of protein recommendations based on weight.

For this example, this person would need about 68–82 grams of protein per day.

For helpful tips for weight gain, check out our article, Protein Powder for Weight Gain. 

What is Pea Protein?

Pea protein is a plant-based protein and it’s also a complete protein. Manufacturers are making pea protein energy bars, meal-replacement shakes, veggie burgers, and even cereals.

It is a sustainable crop and affordable. But is it a good source of protein?

Where does pea protein come from?

Pea protein comes from yellow peas.

To produce the protein from peas, they are cleaned, dried, sorted, hulled, and split.

Then the amino acids are taken from the peas to create a powder.

This powder can be used as a plant-based protein supplement. 

There are three different types of pea protein:

• Pea protein isolate: a powder that contains pea protein and its amino acids only. It’s good for weight loss and muscle building. 
• Pea protein concentrate: contains less protein, but more of a combination of carbohydrates and protein or carbohydrate and fats. Because of the additional calories, this would be good for weight gain and a meal replacement.
• Textured pea protein (flour): is less processed. It is used to make meat alternative products that are found in the frozen section of grocery stores. 

Nutrition 

There are 8 grams of protein in one cup of yellow peas. However, there can be upwards of 20 grams of protein (per 100 calories) in just one scoop of pea protein isolate. Also, pea protein is a good source of B vitamins, fiber, iron, potassium, phosphorus, magnesium, and calcium. 

Pea protein is also a great protein source for vegans and is easily digestible. Additionally, pea protein is free of all top 8 allergens, making it hypoallergenic and a great protein source for those with food allergies/sensitivities.

Health Benefits of Pea Protein

In general, plant proteins have been known to decrease the risk of obesity, high blood pressure, and diabetes. Research says that pea protein may lower the feeling of fullness, food intake, and blood glucose. (4)

Additionally, pea protein has been found to lower total cholesterol when combined with oat and wheat fiber. (4)

It is important to note that pea protein should be used as a supplement, not a substitute for real food. 

What is Hemp Protein?

Hemp protein is a plant-based protein and, like pea protein, is also a complete protein.

Where does hemp protein come from?

Hemp protein comes from the cannabis plant.

However, hemp protein has very little tetrahydrocannabinol (THC) and does not have any psychoactive/psychedelic effects of THC.

It is made by milling hemp seeds into a fine powder.

Because of this, there is little processing involved to make hemp protein. 

Nutrition Facts

Three tablespoons of hemp seeds have 9 grams of protein. Three tablespoons of hemp protein powder packs more than 11 grams of protein. 

Hemp protein contains essential nutrients, including omega-3 and omega-6 fatty acids. These nutrients promote heart, immune, and digestive health. 

Hemp protein is also high in fiber. It has 11 grams of fiber in four tablespoons. For reference, the recommended daily intake of fiber is 25 grams per day. 

It also has good sources of iron, magnesium, and manganese. Hemp protein also has twice the amount of potassium as spinach and oranges. Potassium balances your body’s water and electrolytes.

Nutritional Similarities: Pea Protein vs Hemp Protein

Hemp protein and pea protein have nutritional and beneficial similarities. Both are:

• plant-based protein sources (vegetarian & vegan friendly)
• complete proteins
• good sources of iron

Table: Nutritional Differences of Pea Protein vs Hemp Protein

	Pea Protein	Hemp Protein
Protein per serving	21 grams	15 grams
Source	Plant-Based (Complete)	Plant-Based (Complete)
Color	Earthy green	Olive green
Taste	Grassy	Nutty
Key Nutrients	B vitamins, fiber, iron, magnesium, potassium, phosphorus, and calcium	fiber, iron, omega-3 fatty acids, omega-6 fatty acids, potassium, magnesium, and manganese

Nutritional Supplements

Plant-Based Protein Powders

Protein powders are made with a variety of sources of protein such as whey, pea, brown rice, and hemp. Some examples of plant-based protein powders in stores right now are Orgain Organic Protein, Garden of Life, Nutiva, and Vegan Powder Pro. 

For additional comparison of different kinds of protein powders, check out High-Calorie Protein Powders. 

Oral Nutrition Supplements

Oral nutrition supplements are a liquid source of protein and calories. They are usually used in residential and hospital settings for those who have trouble getting nutrients in during the day. 

Older adults who drink oral nutrition supplements can improve their intake of calories, protein, and many vitamins and minerals. 

The most commonly used nutrition drinks are Boost and Ensure. However, there is a plant-based supplement on the market now, called Kate Farms. It is made with pea protein and has 15 to 20 grams of protein depending on the formula.

Recipes Ideas

Smoothies are the easiest way to consume pea protein and hemp protein in your life. Here are some ideas for inspiration. 

• Pea protein: put 1 scoop of your favorite pea protein powder into a blueberry and banana smoothie. 
• Hemp protein: throw in 3 tablespoons of hemp seeds in a strawberry banana smoothie. 

Looking for more recipes using protein powder? Check out our helpful article on Protein Powder Recipes. 

Pea Protein vs Hemp Protein Summary

Protein is an essential nutrient in the food that we eat. The amino acids in protein are building blocks that we need to support our immune system and other functions in our body. 

Without protein and other nutrients from food, malnutrition is a risk. There are many harmful outcomes such as diseases and physical complications in older adults that are caused by not getting enough nutrients from food. 

It is important to diversify the food that we eat to get a combination of all the essential amino acids to get complete sources of protein. Plant proteins, like pea and hemp, have become more popular as plant-based diets have become increasingly popular. 

While most plants are incomplete proteins, protein from peas and hemp seeds are complete sources of protein. Both are good sources of protein. Also, both have essential nutrients that help our body function such as dietary fiber, iron, potassium, and magnesium. 

Pea protein may be easier to digest than hemp protein, but both have benefits that can improve the health of the older adult population.