Whey protein powder vs Pea protein powder: Calories, Protein and Which to Choose
A side-by-side comparison of Whey protein powder and Pea protein powder per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Whey protein powder | Pea protein powder |
|---|---|---|
| kcal | 390 | 380 |
| Protein | 78 g | 75 g |
| Carbohydrates | 8 g | 8 g |
| Sugar | 5 g | 1 g |
| Fibre | 0 g | 4 g |
| Fat | 6 g | 6 g |
| Sodium | 250 mg | 800 mg |
| Nutrient | Whey protein powder | Pea protein powder |
|---|---|---|
| kcal | 117 | 114 |
| Protein | 23.4 g | 22.5 g |
| Carbohydrates | 2.4 g | 2.4 g |
| Sugar | 1.5 g | 0.3 g |
| Fibre | 0 g | 1.2 g |
| Fat | 1.8 g | 1.8 g |
| Sodium | 75 mg | 240 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Whey protein powder has 3 g more protein per 100 g.
- Calories per 100 g are similar.
- Pea protein powder has more fibre: 4 g versus 0 g per 100 g.
- Whey protein powder has much less sodium: 250 mg versus 800 mg per 100 g.
Swap equivalents
- 100 g of Whey protein powder has the same calories as 105 g of Pea protein powder.
- For the protein in 100 g of Whey protein powder, you need 105 g of Pea protein powder.
Frequently asked questions
Which is better: Whey protein powder or Pea protein powder?
It depends on your goal. Per 100 g, Whey protein powder has 390 kcal and 78 g of protein; Pea protein powder has 380 kcal and 75 g. Whey protein powder has 3 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Whey protein powder for Pea protein powder?
Yes. To keep calories the same, swap 100 g of Whey protein powder for about 105 g of Pea protein powder. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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