For those aiming to increase their protein intake, enhance smoothies or oatmeal, or simply seeking a dairy-free alternative, vegan protein powder presents a viable option. Unlike whey protein, vegan protein powder caters to vegans and individuals sensitive to lactose, offering a plant-based protein source.
What is Vegan Protein Powder?
Vegan protein powder is derived from plant sources, such as brown rice, peas, soy, and hemp. These powders provide a solid protein dose with a good balance of essential amino acids, ensuring they meet the nutritional needs of users. Because they’re made entirely from plants, plant-based protein powders don’t contain dairy or lactose, which makes them a good option if you follow a vegan diet or are lactose intolerant.
The Best Vegan Protein Powders
The market offers a wide array of vegan protein powders, each with unique characteristics. Here's a curated list of some of the best options available:
- Form Pureblend Protein: Ideal as an unflavored option.
- NorCal Organic Premium Pea Protein Isolate: The best single-ingredient protein powder.
- Neue Theory 2-in-1 Plant-Based Probiotic Protein Powder: Excellent for gut health.
- Mikuna Pure Chocho Protein Powder: A high-fiber choice.
- Aloha Organic Plant-Based Protein Powder: The most nutritionally balanced option.
- Orgain Organic Protein: A budget-friendly selection.
- OWYN Plant-Based Protein Powder: Infused with greens for added nutrients.
- Be Amazing Vegan Protein: Known for its flavor.
- Truvani Unflavored Plant Based Protein Powder: The cleanest flavored protein powder.
In-Depth Look at Top Vegan Protein Powders
Form Pureblend Protein: The Best Unflavored Vegan Protein Powder
- Protein: 15 g
- Calories: 80
- Carbs: 0 g
- Fiber: 0 g
- Sugar: 0 g
- Ingredients: Organic Pea Protein Isolate, Brown Rice Protein, Pumpkin Seed Protein
Form Pureblend Protein stands out for its simple yet effective formulation. It contains a mix of pea, brown rice, and pumpkin protein, delivering 15 grams of protein per serving without causing digestive discomfort. Free from gums, lecithin, thickeners, and artificial sweeteners, this powder offers a clean and natural protein source.
NorCal Organic Premium Pea Protein Isolate: The Best Single-Ingredient Vegan Protein Powder
- Protein: 22 g
- Calories: 100
- Carbs: 1 g
- Fiber: 1 g
- Sugar: 0 g
- Ingredients: Organic yellow pea protein isolate
NorCal Organic Pea Protein powder contains only pea protein isolate, sourced from USDA-certified organic yellow peas. Each crop is third-party tested for nutritional content, allergens, and heavy metals, with test results available on their site. It's a complete protein, strong source of iron, and has an impressive amino acid profile for a vegan product. It is unflavored and unsweetened, with a neutral, slightly earthy taste. It's a great option to blend into a smoothie because it doesn't alter the taste at all. It's an excellent single-ingredient option for vegans/vegetarians, anyone with allergies or intolerances, and folks who prefer an unflavored, unsweetened option without fillers or additives.
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Neue Theory 2-in-1 Plant-Based Probiotic Protein Powder: The Best for Gut Health
- Protein: 22 g
- Calories: 145
- Carbs: 4 g
- Fiber: 1 g
- Sugar: 0 g
- Ingredients: Pea Protein, Hemp Protein, L-Glutamine, Leucine, Bacillus Coagulans SNZ 1969, OPTIBIOME® Bacillus Subtilis BS50, OPTIZIOME® P3 Hydrolyzer Digestive Enzymes, Ashwagandha Root, Tart Cherry Fruit Powder, Organic Cocoa, Natural Chocolate Flavor, Coconut Oil Powder, MCT (70% Medium Chain Triglycerides), Salt, Monk Fruit Extract, Natural Vanilla Flavor, Silica
This plant-based protein powder combines 22 grams of protein from pea and hemp with tart cherry juice powder, adaptogenic ashwagandha root, medium chain triglycerides (for an extra energy boost), and gut-friendly probiotics, digestive enzymes, and L-Glutamine. The addition of salt balances the flavors quite nicely, and while I'm typically pretty averse to anything sweetened with monk fruit, I don't mind it at all here.
Mikuna Pure Chocho Protein Powder: Best High-Fiber Protein Powder
- Protein: 20 g
- Calories: 190
- Carbs: 8 g
- Fiber: 8 g
- Sugar: 0 g
- Ingredients: Chocho protein
Mikuna is made with chocho, a legume that’s a complete protein and naturally lectin-free. It’s high in fiber-8 grams per serving (29% of your daily value!)-without any added ingredients. Chocho’s slightly nutty flavor also plays really well in smoothies, especially my go-to peanut butter and strawberry combo, and I love how easily it blends. There is no gritty texture or chalky finish, and it doesn't use any thickening agents like guar gum or xanthan gum that you find in other protein powders.
Aloha Organic Plant-Based Protein Powder: The Most Balanced Vegan Protein Powder
- Protein: 18 g
- Calories: 130
- Carbs: 10 g
- Fiber: 5 g
- Sugar: 5 g
- Ingredients: Organic Protein Blend (Organic Pea Protein, Organic Brown Rice Protein, Organic Hemp Seed Protein, Organic Pumpkin Seed Protein), Organic Acacia Fiber, Organic Coconut Sugar, Natural Vanilla Flavor, Xanthan Gum, Organic Monk Fruit Extract, Organic Cinnamon, Organic Medium Chain Triglycerides (MCT) From Coconut Oil, Organic Ground Vanilla Beans
Aloha's vanilla protein powder provides 18g of complete protein per 2 scoop serving from a blend of pea, brown rice, pumpkin seed, and hemp seed protein. It notably contains agave inulin, giving each serving 5g of fiber. It's really finely milled, and blends easily into smoothies and oatmeal without leaving a gritty or grainy texture behind. Plus it's got a natural, real-tasting vanilla flavor from ground vanilla beans. The inclusion of MCT oil and a touch of added sugar also makes it a good option for consuming post-workout.
Orgain Organic Protein: The Most Affordable Vegan Protein Powder
- Protein: 21 g
- Calories: 150
- Carbs: 15 g
- Fiber: 4 g
- Sugar: less than 1 g
- Ingredients: Orgain organic protein blend (organic pea protein, organic brown rice protein, organic mung bean protein, organic chia seed), organic natural flavors, Orgain creamer base (organic acacia, organic high oleic sunflower oil, organic rice dextrin, sunflower lecithin, organic rosemary extract), organic agave inulin fiber, organic reb A (stevia extract), sea salt, organic acacia, organic guar gum, xanthan gum
Orgain is one of the more affordable vegan proteins on the market. It is made from a protein blend of pea, brown rice, and chia and has 21 grams of protein per each 150 calorie serving. It’s got more calories and carbs than most other protein powders, making it a suitable pick for active people in need of some fuel post-workout. It also has a surprisingly great flavor, even with water alone. It mixes up silky smooth and just thick enough, like a glass of vanilla soy milk, with no weird vegetal aftertaste.
OWYN Plant-Based Protein Powder: The Best Vegan Protein Powder with Greens
- Protein: 20 g
- Calories: 140
- Carbs: 7 g
- Fiber: 0 g
- Sugar: 4 g
- Ingredients: Owyn protein blend (pea protein concentrate, pumpkin protein, chia) providing BCAA (leucine 1.85 g, isoleucine 970 mg, valine 980 mg), organic cane sugar, natural flavors, silica, monk fruit extract, superfoods & greens blend (kale, spinach, broccoli), mineralized seaweed, Bacillus coagulans MTCC 5856 (1 mg) (10 million CFUs per serving), flaxseed, salt
OWYN, which, like many of the other options on this list, is gluten-free, dairy-free, and soy-free, stands for Only What You Need. The main thing that sets this powder apart is the “Superfood & Greens” blend of broccoli, kale, and spinach. Each flavor features a mix of pea and pumpkin seed protein, plus a couple grams of added apple and blueberry fiber.
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Truvani Unflavored Plant Based Protein Powder: The Cleanest Flavored Protein Powder
- Protein: 20g
- Calories: 100
- Carbs: Less than 1g
- Fiber: 1g
- Sugar: 0g
- Ingredients (unsweetened): Organic pea protein, organic pumpkin seed, organic chia seed protein
It's made with only three ingredients-organic pea protein, organic pumpkin seed, and organic chia seed protein-and boasts 20 grams of protein per scoop. The brand does use high-quality ingredients like organic vanilla powder and organic alkalized cocoa rather than mysterious, undisclosed natural flavors.
What to Look for in a Vegan Protein Powder
When selecting a vegan protein powder, consider the following factors:
- Ingredients: Opt for powders without artificial sweeteners, stevia, and sugar alcohols like erythritol and xylitol, as these can cause digestive issues.
- Protein Content: Ensure the powder provides 20-30 grams of protein per serving.
- Amino Acid Profile: Look for powders that contain all nine essential amino acids and branched-chain amino acids (BCAAs) for muscle building.
- Digestibility: Be mindful of potential allergens like soy and gluten, and choose powders that are easy to digest.
- Fiber Content: Consider powders with added fiber for enhanced satiety and gut health.
- Taste and Texture: Select a powder that blends well and has a pleasant taste, whether unflavored or flavored.
Vegan Protein Powder for Weight Loss
Both whey and plant-based protein powders can aid in weight loss by promoting fullness and preserving lean muscle mass. Here are some considerations to maximize weight loss efforts:
- Protein-Only Supplements: Choose powders that contain only protein, avoiding added sugars and unnecessary calories.
- Calorie Count: Opt for powders with 100-150 calories or fewer per serving.
- Smoothie Additions: Be mindful of smoothie ingredients, avoiding high-calorie additions like whole milk, peanut butter, and excessive fruit.
- Whole Food Integration: Add protein powder to whole foods like pancakes or oatmeal.
- Avoid Meal Replacement: Use protein powder as a supplement, not a meal replacement, to avoid hunger and overeating.
- Strength Training: Incorporate strength training to preserve and build muscle mass, boosting metabolism.
PlantFusion Lean: An Alternative Approach
PlantFusion Lean offers a unique approach to weight management with its blend of plant-based ingredients and focus on appetite control.
- Key Ingredients: PlantFusion Lean contains ModCarb, ChromeMate, banaba leaf, erythritol, and a fiber blend.
- ModCarb: A blend of organic grains that provides sustained energy and minimizes cravings.
- ChromeMate: A niacin-bound chromium complex that supports blood sugar control and healthy body weight.
- Banaba Leaf: An extract that inhibits carbohydrate digestion and reduces blood sugar levels.
- Erythritol: A naturally occurring sweetener with minimal calories and no impact on blood sugar levels.
- Fiber Blend: Soluble fiber that slows sugar absorption and promotes satiety.
- Usage: PlantFusion Lean can be taken 30 minutes before meals or anytime for appetite control.
- Allergen-Free: Free of major food allergens, non-GMO, and produced in a certified facility.
Whey vs. Plant-Based Protein Powders
Both whey and plant-based protein powders have their advantages. Whey protein isolate is often considered the gold standard for muscle growth due to its complete protein profile and high leucine content. However, plant-based protein powders can be equally effective if they contain a combination of plant proteins or are fortified with BCAAs.
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Key Differences
- Source: Whey protein is derived from cow’s milk, while plant-based proteins come from various plants.
- Lactose Content: Whey protein contains lactose, making it unsuitable for those with lactose intolerance.
- Amino Acid Profile: Whey protein is a complete protein with a high BCAA content, while plant-based powders may need to be combined to ensure a complete profile.
- Digestibility: Plant-based powders may be easier to digest for some individuals, but some may cause bloating or cramping.
Potential Contaminants in Protein Powders
Clean Label Project's research reveals that protein powders can contain contaminants like heavy metals and bisphenols.
- Heavy Metals: Arsenic, cadmium, lead, and mercury can be found in protein powders due to environmental contamination.
- Bisphenols: BPA and BPS, endocrine disruptors, have been found in some protein powders, although levels have improved in recent years.
- Plant-Based vs. Whey: Plant-based protein powders tend to have higher levels of contaminants compared to whey-based powders.
- Chocolate Flavors: Chocolate protein powders often have higher levels of cadmium.
Minimizing Contaminant Exposure
To minimize exposure to contaminants, consider the following:
- Choose Reputable Brands: Select brands that prioritize transparency and quality testing.
- Read Labels Carefully: Look for products with minimal ingredients and third-party certifications.
- Opt for Whey Protein: Whey protein powders generally have lower levels of contaminants.
- Avoid Chocolate Flavors: Choose vanilla or other flavors to reduce cadmium exposure.