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Pea protein

What the research shows

Prototype

Unclear

the research on this page hasn’t settled it

3 health findings on this page · See the findings

A protein taken from yellow and green split peas.

It thickens, foams, or holds together foods, and adds protein.

Written from English Wikipedia1

What research says

Studies in people

  • Open question

    Muscle damage markers2

    In men, pea protein had a small, unclear effect on muscle damage markers after hard exercise.

  • Open question

    Muscle soreness after exercise4

    In older adults, pea protein did not reduce muscle damage after long walks, though whey protein did.

Animal and lab studies only

  • Benefit

    Blood sugar after eating7

    In lab studies, noodles with denatured pea protein released less glucose, though texture and taste stayed the same.

How it’s made and used

  • Muscle health in older adults3

    In middle-to-older aged adults, pea protein with breakfast raised leucine less than whey protein did.

  • Amino acid balance5

    Pea protein has a well-balanced mix of amino acids, including high levels of lysine.

  • Taste and flavour6

    Pea protein can taste beany, grassy or bitter, and scientists are working on ways to improve that.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least two findings in people. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.

Products

The 6 most-scanned of 5,113 products on Open Food Facts that list pea protein.

  • Barista Hafer alpro · 1 L 1 additive
  • Protein Thin Bagels Warburtons · 4x60 g 7 additives
  • Sliced Hot & Spicy Chicken Eastman's Deli Foods 0 additives
  • Sliced White Sourdough Bread with Protein Jason's · 580 g 0 additives
  • Organic Protein Orgain · 43.2 oz (2.7 lbs) 1.22 kg 6 additives
  • Veganer Kochschinken Wheaty 1 additive

References

  1. 1Pea protein. Wikipedia. Accessed September 26, 2026.
  2. 2Nieman DC, Zwetsloot KA, Simonson AJ, et al. Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients. 2020;12(8). doi:10.3390/nu12082382
  3. 3Korzepa M, Marshall RN, Rogers LM, et al. Postprandial plasma amino acid and appetite responses to a low protein breakfast supplemented with whey or pea protein in middle-to-older aged adults. Eur J Nutr. 2025;64(2):86. doi:10.1007/s00394-025-03605-0
  4. 4Spoelder M, Koopmans L, Hartman YAW, et al. Supplementation with Whey Protein, but Not Pea Protein, Reduces Muscle Damage Following Long-Distance Walking in Older Adults. Nutrients. 2023;15(2). doi:10.3390/nu15020342
  5. 5Lu ZX, He JF, Zhang YC, Bing DJ. Composition, physicochemical properties of pea protein and its application in functional foods. Crit Rev Food Sci Nutr. 2020;60(15):2593-2605. doi:10.1080/10408398.2019.1651248
  6. 6Fu A, Liu L, Xiong X, et al. Pea protein: Advances in applications, protein-flavor interactions, and flavor enhancement strategies. Food Res Int. 2026;229:118347. doi:10.1016/j.foodres.2026.118347
  7. 7Wee MSM, Loud DE, Tan VWK, Forde CG. Physical and sensory characterisation of noodles with added native and denatured pea protein isolate. Food Chem. 2019;294:152-159. doi:10.1016/j.foodchem.2019.05.042