Plant protein has come a long way from the chalky powders of a decade ago. This guide compares the three main vegan sources — pea, hemp and rice — so you can find the one (or the blend) that suits you.
I'm Barry Lees, founder of The Health Improvers. This is educational buyer information, not medical advice.
They all carry the same protein claim
Whichever plant source you choose, protein contributes to a growth in muscle mass, the maintenance of muscle mass, and the maintenance of normal bones. The differences below are about amino profile, fibre, taste and dietary fit — not whether they “work.”
Pea protein
Made from yellow split peas, pea protein is high in protein, naturally rich in the branched-chain amino acids, and easy to digest. Its main gap is being slightly lower in methionine — easily covered by a varied diet or by blending with rice. Our Pea Protein is blended with spirulina and acai as a superfood twist.
Hemp protein
Pressed from hemp seeds, hemp protein stands out for its fibre and its naturally occurring omega fatty acids. The protein percentage is typically a little lower than pea or rice, and the flavour is earthy — people who like a “green,” wholefood taste tend to love it. Our Hemp Protein adds superfoods and extra fibre.
Rice protein
Brown rice protein is hypoallergenic and gentle on digestion, with a mild taste. It's slightly lower in lysine — which is exactly why it pairs so well with pea protein, the two together forming a complete amino profile. Our Rice Protein comes with chicory, green tea and guarana.
Why blends win for most people
No single plant is perfectly “complete,” but combining sources — classically pea and rice — covers the full range of essential amino acids. If you want simplicity, a ready-made blend does that work for you.
Choosing your vegan protein
- Most protein per scoop? Pea leads.
- Most fibre and a wholefood feel? Hemp.
- Gentlest and most neutral? Rice.
- Complete amino profile in one? A pea + rice blend.
Prefer dairy?
If you're not set on vegan, it's worth reading our whey vs plant protein comparison, or the full complete guide to choosing a protein powder.
Written by Barry Lees, founder of The Health Improvers. This article is for general information and education only. It is not medical advice. Protein supports muscle and bone as part of a balanced diet and active lifestyle. Always read the label.
Sources: GB Nutrition and Health Claims Register (protein claims); British Nutrition Foundation; peer-reviewed plant-protein literature.
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