Vegan protein is protein powder made from plant-based sources, without any dairy or other animal-derived ingredients. This article provides an overview of the category: what plant-based sources are available, what the amino acid profile is like, how it compares to whey, who it is suitable for, and how to use it in practice.
What is vegan protein powder?
Vegan protein is a protein powder in which the protein comes entirely from plants, usually from peas, fava beans, rice or hemp. The difference compared to whey or casein lies in the raw material: those two come from milk, whereas plant-based powders do not.
The powder is produced by separating the protein in the plant from the majority of the starch, fibre and fats. What remains is a concentrate or isolate with a high protein content per 100 grams. In Ekopura’s protein powder, this content ranges from 71 to 84 per cent, depending on the variety. As the protein does not come from milk, plant-based protein powder is naturally lactose-free. For flavoured varieties, always check the ingredients list on the label.
Which vegan protein sources are used?
Most vegan powders are based on pulses, supplemented with grains or seeds. Each source has its own composition and flavour.
- Peas: the most commonly used source. Relatively high in protein, mild in flavour, and higher in lysine than grains such as rice or wheat.
- Fava (broad bean): also a legume, with a neutral flavour profile. It is often combined with peas because the two complement each other in flavour and texture.
- Rice: lower in lysine, but relatively rich in methionine. Therefore often blended with pulses.
- Hemp: contains not only protein but also fibre and fats, which means the protein content per 100 grams is lower. Distinctive, nutty flavour.
- Soya: high protein content and a complete amino acid profile, but classified as an allergen that must be declared.
We cover peas and fava beans separately in a dedicated article on pea and fava bean protein as plant-based protein sources. If you’d rather get your protein from regular food rather than powder, we’ve listed five plant-based protein sources in another article.
What about the amino acid profile?
Proteins consist of amino acids, nine of which are essential: your body cannot produce these itself. Individual plant-based sources do contain all of them, but often one is present in relatively low quantities.
Here’s how it works. Pulses such as peas and fava beans are relatively low in methionine. Grains such as rice and wheat are relatively low in lysine. If you combine both groups, the deficiency in one makes up for the deficiency in the other, resulting in a profile that is closer to that of animal protein sources. For this reason, many vegan powders consist of a blend rather than a single ingredient.
This combination doesn’t have to be within the same shake or meal. Your body has a store of free amino acids, so it’s about the composition of your diet throughout the day. Anyone who follows a plant-based diet and combines foods in a varied way will, in practice, obtain all nine essential amino acids.
One thing to note, however, is that plant-based protein contains, on average, slightly less leucine per gram than whey. The serving size therefore varies depending on the powder; stick to the serving size stated on the packaging. The weight of a serving is determined by the protein content per 100 grams, and this varies depending on the source and the specific product.
Who is vegan protein suitable for?
Vegan protein is suitable for anyone who wants to increase their protein intake without consuming dairy. This includes people who follow a plant-based diet, those who prefer to avoid dairy, and athletes looking to vary their intake.
The underlying nutrient is the same as in any other source of protein. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Whether that protein comes from peas, fava beans, milk or simply from your meals makes no difference to that function. A powder is therefore not a substitute for your diet, but a way to get your protein more easily on days when you can’t get enough from your meals.
How much you need depends on your body weight and how much you exercise. In a separate article, you can read about how much protein you need each day and how to work this out for yourself. If you’re unsure whether to choose plant-based or dairy protein, it helps to know what whey protein is and what it does in your body.
How do you use vegan protein powder?
The basics are simple: mix the serving size indicated on the packet with water or a plant-based drink, then shake or blend it. Plant-based protein absorbs more liquid than whey, so adding a little extra liquid will give you a smoother shake.
- Put the liquid into your shaker first, then add the powder. This helps prevent lumps forming at the bottom.
- Shake for about twenty seconds, or use a blender if you’re adding fruit or nuts.
- Leave the shake to stand for a minute. Plant-based powder needs a moment to absorb the liquid and will then become less grainy.
As well as shakes, a neutral protein powder (plant-based or whey) works well in porridge, yoghurt substitutes, pancake batter or a smoothie. When used in baked goods, the end result may be a little drier, so add a little extra liquid or fat.
There’s no strict rule about when to consume it. Getting enough protein throughout the day is more important than the exact time of day.
Frequently asked questions
Is vegan protein less effective than whey?
The function of protein is the same, regardless of the source. Protein contributes to the maintenance of muscle mass. The difference lies in the amino acid profile and the portion size. Peas and fava beans are both pulses and contain proportionally less methionine than dairy protein; therefore, stick to the serving size stated on the packaging and vary your protein sources throughout the day.
What is the difference between a blend and a single-source powder?
A blend combines two or more raw materials, for example a legume with rice, hemp or soya. Some powders combine legumes with grains; ours does not: this is a choice made for flavour and texture. A single-source powder has a short list of ingredients, whilst a blend offers a broader amino acid profile. Which one you choose depends mainly on taste and on how varied the rest of your diet is.
Does vegan protein powder contain lactose?
No. Lactose is milk sugar and comes from dairy products. Powders made from peas, fava beans, rice or hemp do not contain any milk components. However, for flavoured varieties, always check the list of ingredients and the allergen information on the label.
How much powder should you use at a time?
Follow the recommended serving size on the packaging. This varies by product and flavour, as the protein content per 100 grams isn’t the same across the board.
Vegan protein from Ekopura
Our plant-based protein powder is made from peas and fava beans; the plain variety consists of pure fava beans and is certified organic. The vanilla, chocolate and blueberry flavours are not certified organic. The protein content ranges from 71 to 84 per cent depending on the flavour, with no unnecessary additives. You can read about what this certification does and does not mean in our article on organic protein powder at Ekopura. On the page featuring our vegan protein powder, you’ll find the full list of ingredients and nutritional values for each variant.
