Is Pea Protein a Complete Protein? What You Need to Know

What Is Pea Protein?

If you’ve ever added a scoop of a greenish-beige protein powder to your smoothie and hoped for the best, chances are you now know what pea protein is. Made from yellow split peas, this plant-based protein has taken center stage in everything from protein powders to pre-blended meals, thanks to its clean profile, solid nutrition, and dairy-free status.

You’ll usually find it in protein sources in two forms: pea protein concentrate, which retains more fiber and nutrients, and pea protein isolate, which is more refined and contains higher grams of protein per serving. Either way, it's a popular protein source for vegans, flexitarians, and anyone just trying to keep things light, clean, and satisfying.

What Does It Mean to Be a Complete Protein?

Now, let's talk about amino acids. These are the building blocks of protein—tiny but mighty molecules that help power everything from muscle recovery to metabolism.

Understanding Essential Amino Acids

Your body can make some amino acids on its own, but nine of them are considered essential amino acids—you need to get them from food. Think of them like the non-negotiables of your protein-packed pantry. Without them, your body can’t rebuild muscle, regulate hormones, or keep your energy steady.

Why Complete Proteins Matter

A complete protein is a food that contains all nine essential amino acids in the right amounts. Most animal proteins—like meat, eggs, and whey protein—are naturally complete. In the plant-based protein world, it’s a little more complicated.

You don’t need to hit all nine in every meal, but getting a variety of protein-rich foods throughout the day ensures your body has what it needs to thrive.

Is Pea Protein a Complete Protein?

Short answer: Yes, especially when you’re working with a quality pea protein isolate.

Amino Acid Profile of Pea Protein

Peas don’t just pack protein—they also contain fiber, iron, and other nutrients your body needs to flourish. When it comes to amino acids, pea protein is rich in leucine, isoleucine, and valine (the famous branched-chain amino acids or BCAAs), plus lysine and arginine.1 

It tends to be a little lower in methionine compared to other proteins like soy, but not so much that it loses its status. In fact, many pea protein powders—especially isolates—contain all nine essential amino acids in the right amounts to qualify as a complete protein.

Translation? Pea protein can be just as effective as any other protein. And if your overall diet includes a good mix of whole foods (think seeds, grains, and veggies), you’re more than covered!

How Pea Protein Compares to Other Proteins

Pea protein works just as well as whey—for building strength, staying full, and feeling good. While whey is absorbed more quickly and traditionally favored for muscle building, pea protein still delivers 15–20 grams of high-quality plant-based protein per serving.2 It’s also naturally dairy-free, making it ideal for those with lactose intolerance or other dietary restrictions.

And when lined up next to other vegan proteins—like rice, hemp, or soy—pea protein often wins on digestibility and allergen-friendliness.

How to Make Pea Protein a Complete Protein

So, if pea protein is slightly low in one amino acid, how do you make it complete? Easy: mix and match your plant-based proteins.

Best Foods to Pair with Pea Protein

Pairing peas with grains or seeds helps create a complete protein by combining complementary amino acid profiles. Other great complements? Pumpkin seeds, hemp seeds, and even oats. These combos offer a wider spectrum of amino acids, helping your body get what it needs to build and repair.

Meal Prep Ideas for a Balanced Amino Acid Intake

• Blend a pea protein powder smoothie with oats, nut butter, and banana

• Stir cooked lentils into a quinoa bowl topped with roasted veggies

Spoiler alert: many Daily Harvest meals are already thoughtfully designed to offer complete protein profiles using only real, whole ingredients. No guesswork and no Googling from your stovetop!

Is Pea Protein Easy to Digest?

One of the underrated perks of pea protein? It’s generally easy on the gut! For most people, this plant-based protein is smooth sailing—no bloating, no cramping, no “why did I do this to myself?” regret.

Unlike whey protein, which can cause issues for those with lactose intolerance, pea protein is naturally dairy-free and low in allergens. It’s also free from soy, gluten, and common irritants and allergens found in other protein powders.3

That said, peas are legumes, so if you’re sensitive to that food family, it’s worth starting with a smaller serving to test tolerance.

Pea Protein vs. Whey Protein—What’s the Difference?

Let’s talk about two of the most popular protein sources out there: pea protein and whey protein. Both have a strong following—and for good reason—but they each bring something different to the table.

Source

Whey protein is made from milk (yep, the same kind that goes into cheese). It’s animal-based and naturally contains lactose, which can be a dealbreaker for anyone who’s vegan, dairy-free, or just doesn’t love the after-effects. Pea protein, on the other hand, comes from yellow split peas—a legume that’s naturally plant-based, allergen-friendly, and totally dairy-free. That means you get all the protein, none of the moo.

How They Stack Up Nutritionally

When it comes to protein content, both pea and whey deliver solid numbers. Whey gets extra points for being fast-absorbing and high in leucine, which helps trigger muscle repair post-exercise. But don’t sleep on pea: it’s got all nine essential amino acids, too. It might absorb a little more slowly, but studies show it’s just as effective for muscle building and recovery. TL;DR: Both are strong contenders. Pea just does it with plants.

Digestion + Tolerance

Whey doesn’t always sit well with everyone. Because it comes from dairy, people with lactose intolerance or sensitive stomachs might experience bloating or discomfort. Pea protein, meanwhile, is generally easier to digest and free from most common allergens. If your gut prefers the gentle route, peas might be your new favorite protein source.

Ingredients + Clean Labels

Not all protein powders are made the same. Some whey options are bulked up with artificial sweeteners, gums, or unnecessary fillers. That’s where pea protein powder tends to shine—it’s often more straightforward, especially when you choose organic, non-GMO options. Plus, peas bring extra nutrients to the party like iron, fiber, and magnesium, making your shake or bowl work just a little harder for you.

Planet-Friendly Vibes

When you zoom out, sustainability matters. Whey is tied to the dairy industry, which means more land, water, and emissions. Peas? They’re low-impact crops that need less water and actually help replenish the soil. So if you’re thinking about how your diet impacts the planet, plant-based proteins like pea are a smart, sustainable swap.4

Taste + Flexibility

Whey is usually smooth and neutral, which makes it easy to toss into shakes. Pea protein has a slightly earthier vibe—but when it’s blended into the right recipes, it’s downright delicious. That’s why we use it in many of our high-protein smoothies and prepared meals at Daily Harvest. We pair it with bold ingredients—think cacao, mint, sweet potato, and seeds—so you get that clean, satisfying fuel without having to DIY your flavor game.

Who Should Consider Pea Protein?

Whether you’re lifting heavy or just trying to get through a busy Monday, pea protein can be a valuable part of your diet. Here's who benefits most:

Best for Vegans & Plant-Based Diets

Looking for a clean protein source without animal ingredients? Pea protein powder checks all the boxes. It’s vegan, gluten-free, and often organic, with no sneaky fillers.

Best for Athletes & Fitness Enthusiasts

Because it’s high in essential amino acids, especially BCAAs like leucine, pea protein can support muscle protein synthesis, repair, and growth. Many athletes are making the switch—without losing their edge. Whether you're looking for a post-workout boost or a way to round out your daily nutrition, pea protein can help.

Now, if you’re trying to pick between pea protein or soy protein for strength gains, both can help you build muscle. It just comes down to how your body vibes with each other and how fast they’re absorbed.

Best for Overall Balanced Diets

Even if you’re not fully plant-based, adding pea protein into your routine can help diversify your protein sources and increase your nutrient intake. It’s a smart swap when you want something plant-powered, gentle, and satisfying.

Daily Harvest’s Organic Pea Protein Powder

Looking to power up your meals with clean, plant-based protein? Meet our Organic Pea Protein Powder—a minimalist's dream with maximum benefits.

Why You'll Love It:

• Pure & Simple - Crafted from a single ingredient—organic pea protein—delivering 24g of plant-based protein per serving. No additives, no fillers, no nonsense.

• Versatile & Mild - Its subtle flavor seamlessly integrates into your favorite Daily Harvest smoothies and breakfast bowls, enhancing nutrition without altering taste.

• Digestive Friendly - Dairy-free and easy on the stomach, making it a smooth addition to your daily routine.

• Quality Assured -Third-party tested for heavy metals, ensuring you receive only the best in every scoop.

How to Enjoy:

• In Smoothies - Add one scoop to your preferred Daily Harvest smoothie blend with your choice of liquid. Blend until creamy, pour, and enjoy.
  
  

• In Breakfast Bowls - Stir up to half a scoop into your Daily Harvest breakfast bowl, add your favorite milk, heat as directed, stir, and savor.

Pea Protein Myths—Busted

Let’s clear the air on a few common misconceptions:

• “Pea protein isn’t a complete protein.” - Not true. Many pea protein powders, like Daily Harvest’s organic protein pea protein powder, are processed as isolates and do contain all nine essential amino acids in sufficient amounts. And even when they don’t? Pairing with other whole foods gets you there.

• “It’s chalky or tastes weird.” - Not anymore. Thanks to better extraction methods and creative flavor blends (looking at you, Daily Harvest’s Dark Chocolate Protein Smoothie), pea protein can taste smooth, creamy, and downright craveable.

• “It’s only for vegans.” - Nope. Whether you're a flexitarian, omnivore, or simply protein-curious, pea protein is a functional, nourishing option worth trying!

Final Thoughts on Pea Protein as a Complete Protein

Is Pea Protein Enough for Your Dietary Needs?

If you’re eating a variety of plant-based proteins or using a thoughtfully formulated pea protein powder, you're likely covering your amino acid needs just fine. It’s not about perfection—it’s about balance, consistency, and quality.

How to Incorporate It Into a Balanced Diet

You don’t need to overhaul your meals to get the benefits of pea protein. Start with simple additions:

• Blend into a morning smoothie with fruit and almond milk

• Add to baked goods like muffins or pancakes

• Toss a scoop into oatmeal, or mix into savory sauces

Daily Harvest makes it even easier with ready-to-blend protein smoothies, nourishing harvest bowls, and prepared meals that do the heavy lifting for you.

Fuel Your Plant-Based Life with Daily Harvest

Craving high-protein meals that are clean, satisfying, and plant-based to the core? That’s kind of our thing.

At Daily Harvest, we make eating well effortless. Our lineup of high-protein smoothies, hearty breakfast bowls, and nourishing grain-forward meals feature real ingredients like pea protein, seeds, and veggies—so you can fuel your day without the guesswork. Here are some of our best-sellers that contain a healthy dose of pea protein:

• Dark Chocolate Protein Smoothie (20g of Protein) – Brownie batter vibes, but make it plant-based! This high-protein smoothie delivers 20g of organic protein from peas, blended with rich cacao, dates, and yes—zucchini (trust us, it works). No added sugar. Just clean, chocolate-fueled energy.

• Vanilla Bean Protein Smoothie (20g of Protein) — A smooth operator. With 20g of protein from peas, this blend combines banana, chickpeas, and real vanilla beans for a subtly sweet, crave-worthy sip that keeps you fueled and focused.

• Mixed Berry Protein Smoothie (20g of Protein) — A vibrant mix of strawberries and blueberries comes together with creamy banana to deliver 20g of plant protein with no added sugar. It’s tart, bright, and endlessly energizing.

Looking for more options? Explore our plant-based breakfast delivery to start your day right.

Sources

1. Lu, Z. X., He, J. F., Zhang, Y. C., & Bing, D. J. (2020). Composition, physicochemical properties of pea protein and its application in functional foods. Critical reviews in food science and nutrition, 60(15), 2593–2605. https://doi.org/10.1080/10408398.2019.1651248

2. Cleveland Clinic. (2022, August 31). Pea protein: What to know. https://health.clevelandclinic.org/pea-protein

3. Çabuk, B., Nosworthy, M. G., Stone, A. K., Korber, D. R., Tanaka, T., House, J. D., & Nickerson, M. T. (2018). Effect of Fermentation on the Protein Digestibility and Levels of Non-Nutritive Compounds of Pea Protein Concentrate. Food technology and biotechnology, 56(2), 257–264. https://doi.org/10.17113/ftb.56.02.18.5450

4. Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987–992. https://doi.org/10.1126/science.aaq0216