If you've been hearing about pea protein but aren't sure what it actually is, where it comes from, or whether it's worth adding to your routine — this is the guide for you. We'll cover everything from how it's made to who it's best for.
What Is Pea Protein?
Pea protein is a powder made by extracting protein from yellow split peas (Pisum sativum). The peas are dried, ground, mixed with water, and processed to isolate the protein content. What you're left with is a fine, off-white powder with a mild, earthy flavour — or in the case of unflavoured versions like Prookie, essentially no noticeable taste at all.
How Is It Made?
The most common method is wet processing: the pea flour is mixed into a slurry, the starch and fibre are removed through filtration and centrifugation, and the remaining protein concentrate is spray-dried into powder. Higher purity concentrates go through additional processing steps to remove more non-protein content. Prookie's pea protein is 80% protein by weight — meaning 24g of protein in every 30g scoop.
Nutritional Profile
- Protein: ~24g per 30g scoop (80% purity)
- Calories: ~120 per scoop
- Carbohydrates: ~2–3g
- Fat: ~2g
- Fibre: ~1g
- Iron: High — peas are naturally iron-rich
It contains all essential amino acids, though it's lower in methionine than whey. It's particularly high in arginine and branched-chain amino acids (BCAAs), which support muscle building and recovery.
Who Is Pea Protein For?
- Vegans and vegetarians who need a high-quality plant protein
- Anyone with lactose intolerance or dairy sensitivity
- People avoiding soy, gluten, or artificial additives
- Anyone who wants a single-ingredient, clean-label supplement
- Bakers and cooks who want to boost protein without changing flavour
How Does It Compare to Whey?
Whey has a slight edge in amino acid profile (particularly leucine) and digestibility scores on the DIAAS scale. But a 2015 peer-reviewed study in the Journal of the International Society of Sports Nutrition found pea protein produced equivalent gains in muscle thickness compared to whey over a 12-week resistance training program. For most people, the difference is minimal — especially if you eat a varied diet.
How to Use It
The most common use is mixing one scoop (30g) with 250–350ml of water or plant milk. Because unflavoured pea protein has such a neutral taste, it's exceptional for:
- Smoothies (it disappears completely)
- Oatmeal (stir in while hot)
- Pancakes, muffins, and protein balls
- Soups and sauces (adds protein without changing flavour)
What to Look for When Buying
Not all pea proteins are equal. Key things to check:
- Purity: Look for 75–85% protein content per serving
- Ingredients: Should be one ingredient: pea protein isolate or concentrate. Nothing else.
- Source: North American-sourced peas are subject to stricter agricultural standards
- No proprietary blends: If you can't see exactly how much protein you're getting, move on
The Bottom Line
Pea protein is a clean, effective, versatile protein source that works for almost everyone — especially those avoiding dairy or wanting fewer ingredients in their supplements. It won't taste like a milkshake, but if you care about what's actually in your protein powder, it's one of the best options on the market.
