Vegan protein powders are a versatile and convenient supplement to add to your diet whether you’re a fitness enthusiast or simply looking for an easy way to boost your protein intake. You don’t need to follow a vegan diet to enjoy vegan protein powders as part of a healthy lifestyle. You may find that vegan protein powder tastes as good as your regular protein powder, or is even easier to digest than whey protein powder.
However, if you do follow a vegan diet, you’re probably aware that there are nutritional gaps that come with your lifestyle choice. Even if you consume high-quality protein sources like tofu, there’s still a likelihood you’re not obtaining enough protein in your diet. This is where vegan protein powders can come in handy.
The thing is, vegan protein powders are not created equal so choosing one can be a tricky business. Plant-based protein sources vary in terms of amino acid profile, so you need to be informed as to which combinations work well.
In this article, we’ll dive into some tips on how to select the right vegan protein powder for your needs. But first, let's talk about what vegan protein powders come from and their benefits.
Key Takeaways
What Is Vegan Protein Powder Made Of?

Vegan protein powders are derived from plants, commonly soy, yellow peas, brown rice, hemp, sunflower, pumpkin and chia. They can be made from roasting beans or seeds from these plants, processing them to remove fats and carbohydrates, and then grinding them to a fine powder.
Vegan protein powders can be made from one type of plant or a combination of two or more, depending on the manufacturer. Plant protein powder blends usually contain a combination of different plant proteins to achieve optimal amino acid profiles and enhanced digestibility.
Benefits of Vegan Protein Powders

Vegan protein powders are ideal for individuals following a plant-based diet or those with lactose intolerance as they offer a good way to supplement protein intake without relying on animal-based protein sources. Moreover, they can be advantageous for active people or anyone having trouble getting enough protein through whole foods.
Below, we list down the numerous benefits provided by vegan protein powders:
Protein Boost
Supplementing with vegan protein powders can help you increase your protein intake. Depending on the type of protein powder, you can expect to get 10 to 30 gram of plant based protein per serving.
A lesser known use of vegan protein powders is boosting protein intake among people whose appetite is poor due to illness. Older adults and patients with chronic illnesses often have poor appetites which can stop them from meeting their increased protein requirements. Instead of eating a full meal, which they may not have energy to do so, they can drink a simple vegan protein shake to meet their protein needs.
Muscle Growth
Research has shown that plant based proteins are as effective as animal-based protein in building muscle mass. Soy, pea, and plant protein blends are high in leucine, a branched chain amino acid that stimulates muscle protein synthesis; or in simpler terms, muscle growth. If you are bulking or trying to gain muscle, you should consume 0.9 grams of plant protein per pound of body weight per day.
Weight Management
Plant-based protein powder has a higher fiber content that helps you feel satiated for longer periods. This helps keep cravings at bay and aids in weight management. The body takes time to digest fiber, and the harder it works at metabolizing plant protein, the more it becomes efficient at metabolizing food in general. Vegan protein powder also has fewer calories which is advantageous if you are trying to lose weight.
Nutrient Diversity
Vegan protein powders are offered in blends that contain multiple sources of protein. For instance, pea protein is combined with other plant-based protein sources such as brown rice or hemp to provide a complete amino acid profile. Plant protein diversity enables consumers to meet their dietary intake for certain nutrients.
Chronic Disease Prevention
The American Heart Association reports that eating plant-based sources of proteins decreases the risk of chronic and debilitating diseases including heart disease, hypertension, cancers, obesity, stroke and type 2 diabetes.
Animal proteins are linked to inflammation due to saturated fat. While inflammation is a natural body response to threats, chronic inflammation caused by animal protein sources is associated with severe diseases such as diabetes, cardiovascular diseases and arthritis.
Key Factors to Consider When Choosing a Vegan Protein Powder

There’s a number of things to bear in mind when searching for an ideal protein powder that fits your needs. There are different type of plant proteins to choose from, and they also come in different forms like isolates, blends or concentrates. With so many available options on the market, it can be tricky to choose one. Below, we share some factors to look for in a balanced, vegan protein powder.
Protein Quality
Apart from checking the amount of protein per serving, it’s also important to look at the amino acid profile of the vegan protein powder. To recap, amino acids are the building blocks of proteins. Our body needs amino acids to synthesize proteins for various functions.
Complete proteins are plant based sources of proteins that have all nine essential amino acids. Unfortunately, most plant-based protein sources lack one or more essential amino acids.
This is why you should check the product if it states whether it provides a complete amino acid profile. Vegan protein powder manufacturers often combine complementary plant-based proteins to achieve this. If a protein powder contains only one protein source, check if it’s fortified with other amino acids.
Nutrient Intake
Getting enough macronutrients (carbs, protein and fat) and micronutrients (vitamins and minerals) can be accomplished by eating a well-balanced, varied diet. It’s essential to understand the recommended dietary allowance to aim for, and consider taking supplements to fill nutrient gaps.
Vegan protein powders usually contain around 20 to 30 grams of protein per serving, which is substantial enough to help you meet your dietary intake. Look at the vegan protein powder's grams of protein per serving and consider your every day needs.
Ingredients
The rule of thumb is to look for protein powders with fewer ingredients as much as possible. Like other packaged foods, protein powders may also contain additives and fillers.
Sweeteners, flavoring agents, and thickeners are commonly found in vegan protein powders, however, some contain more than others. If you’re watching your sugar intake, opt for a protein powder with less than 5 grams of sugar per serving. As for flavoring and thickening substances, check the ingredient label if you prefer or are avoiding certain ingredients.
You may also want to take traceability into consideration. You would want the ingredient label to reflect a traceable supply chain, which is the journey of an ingredient from its source to the finished product.
Digestibility
The digestibility of vegan protein powder differs depending on the type of plant protein that they’re made from. Plant-based protein in general is less digestible than animal proteins. However, in the form of isolates, plant-based protein can be as easily bioavailable as animal proteins.
Out of the various plant-based proteins, soy protein is the most digestible, with a digestibility rate of 92% to 97%. Hemp protein has a digestibility value of 86% to 90%. Pea protein has a digestibility value of 80% to 90%. Dietitians recommend consuming 10% to 20% additional protein to compensate for digestibility, as well as for the limited essential amino acids present in the plant protein source.
Independent Testing
One of the main concerns of vegan consumers is whether the vegan protein powder is clean and safe. The Food and Drug Administration doesn’t necessarily test the effectiveness, safety or purity of nutritional supplements. This means that what’s listed in the nutritional label doesn’t match what’s actually in the protein powder. Some protein powders may be contaminated with heavy metals or other questionable chemicals.
With that said, it’s a good idea to ensure that the vegan protein powder you’re buying has been independently tested by a third-party organization, such as the National Sanitation Foundation (NSF), the U.S. Pharmacopeia (USP), Consumerlab.com or Labdoor. These organizations have an online database of supplements that they have evaluated and deemed to be safe.
How to Incorporate Vegan Protein Powders Into Your Diet

Vegan powder can be incorporated into your diet in a number of ways:
Smoothies & Protein Shakes: The easiest way to consume a plant-based protein powder is in the form of a vegan protein shake. Simply put a cup of non-dairy milk in a shaker or blender, add a scoop of the vegan protein powder, and mix the ingredients. You can also make a power smoothie by blending up protein powder with nut butters, vegetables and fruits.
Breakfast Pancakes or Oatmeal: Start the day right by adding vegan protein powder to your breakfast. Add a scoop of plant protein powder to your pancake batter or oatmeal. Not only will it make your first meal tasty but it will also give you a much-needed energy boost.
Baked Goods: Vegan protein powder can be used as a partial substitute for flour in baking recipes. You can also simply add them to baked goods for an extra protein kick.
Coffee: Did you know that a single scoop of vegan protein powder can transform your coffee to an even healthier drink? By mixing vegan protein powder with your morning coffee, you’re not just getting your caffeine fix but also fueling your body with essential nutrients. The protein in your coffee can also stop you from snacking all day.
Soups & Side-Dishes: Who says plant protein powder is only for drinks and snacks? This may be a surprise but yes, you can stir protein powder into soups, stews and sauces too! It’s a great way to boost your food’s protein content without changing the taste.
Frequently Asked Questions
Manufacturers commonly pair a variety of plant proteins with each other in their blends so consumers can meet their protein intake and get optimal levels of essential amino acids. Quinoa protein is often combined with other plant proteins to round them out because it is a complete protein.
Additionally, an example of a good blend is a combination of pea protein with brown rice protein as they complement each other. Brown rice provides methionine, while pea protein is rich in lysine which are amino acids that each is lacking on its own.
Another superior example of a great complementary vegan protein blend is a combination of pea, hemp, and quinoa proteins. These three plant based protein sources are high in branched chain amino acids, while quinoa provides plenty of lysine.
Vegan protein powders are well-tolerated, easily digested, low in carbs and calories, and are free from gluten so they are generally considered to be safe for daily consumption. Most people can reap the benefits of vegan protein powders by consuming one to two protein shakes on average per day. Just make sure to choose a high-quality product that has a complete amino acid profile and low in added sugar.
Currently, there’s no clear evidence that consuming plant protein powder or other high-protein foods can harm the liver. There are rare incidents of liver abnormalities associated with excessive protein intake, and often times, those impacted have pre-existing liver conditions.
However, keep in mind that moderation is key. Excessive consumption of protein has been linked to kidney and liver damage and calcium imbalance. It is crucial not to exceed consuming 2.3 grams of protein per pound of body weight per day because extremely high doses of protein can impact liver function. Otherwise, the liver will have a hard time processing protein fast enough and this can lead to dangerous side-effects, including higher levels of ammonia in the blood, nausea, diarrhea or even death.