Vegan Protein Powders Compared: Pea, Hemp and Rice

July 16, 2026|Barry Lees

Pea, hemp and rice protein powders compared

Written by Barry Lees, Founder of The Health Improvers. Last reviewed 3 August 2026.

Short answer: pea gives the most protein per serving in our vegan range; hemp gives the most fibre and the broadest plant blend; rice is the low-salt chocolate option but contains caffeine. Compare the finished products rather than assuming every plant protein has the same strengths.

Commercial disclosure: We sell the three powders compared below. The quantities and prices are taken from our current labels and list prices.

Product	Protein per serving	Fibre per serving	Servings	Important distinction
Pea	18.1g	2.6g	20	Pea-protein isolate; no dairy or soya in the formula
Hemp	13.6g	4.9g	16	14 plant ingredients; extracted without chemical solvents
Rice	16.9g	2.7g	20	Low salt; contains caffeine from guarana and green tea

What may vegan protein legally claim?

Where the finished food meets the relevant conditions, protein contributes to a growth in muscle mass, the maintenance of muscle mass and the maintenance of normal bones. Those claims arise from the protein content—not from vague terms such as “superfood”, “clean” or “wellness”.

Pea protein: best when protein quantity comes first

Our Pea Protein provides 18.1g protein in a 25g serving, the highest figure among our vegan powders. It also provides 2.6g fibre. The formula uses pea-protein isolate and contains chicory root, green tea, dandelion, spirulina and acai.

Pea protein contains all essential amino acids, but its proportions are not identical to whey and it is comparatively lower in methionine. That does not make it useless; it means serving quantity and the rest of a varied diet matter.

Hemp protein: best when fibre and a broader plant formula matter

Our Hemp Protein provides 13.6g protein and 4.9g fibre in a 30g serving. It has an earthier character and fewer servings per tub than our pea or rice products. It also contains 14 named plant ingredients.

Hemp contains all nine essential amino acids, but “contains” does not mean each is present in an ideal proportion for every purpose. Choose it for its finished nutritional profile, not an oversimplified completeness badge.

Rice protein: best when low salt and chocolate flavour matter

Our Rice Protein provides 16.9g protein and 2.7g fibre in a 25g serving. It qualifies as low in salt and is flavoured with cocoa.

It also contains guarana and green tea, so it contains caffeine. That makes it a different buying decision from an unflavoured single-ingredient rice protein. Caffeine-sensitive customers should check the directions and warnings; it may not suit an evening routine.

Do you need to combine pea and rice?

You do not need to combine two powders at every serving. Complementary sources can improve the amino-acid balance of a plant-protein blend, but amino acids are consumed across the whole day. A varied diet containing legumes, grains, nuts, seeds and other protein foods can also provide complementary amino acids.

Can plant protein support resistance training?

Yes, adequate plant protein can be used within a resistance-training diet. The research is not a licence to call every plant powder equal: trials use particular products, doses and populations. Recent pooled evidence finds no clear plant-versus-animal difference for strength or physical performance, while finding a small average advantage for animal protein in some muscle-mass analyses. Practical serving size therefore deserves attention.

Which is the most cost-effective?

All three products currently list at £29.99. Pea and rice contain 20 servings, making them about £1.50 per serving; hemp contains 16, making it about £1.87 per serving. Pea also supplies the most protein per serving, so it is the strongest value choice when protein quantity is the priority. Hemp may still be the better fit when its fibre and wider ingredient profile are what you want.