Do pea and hemp make a complete protein?

December 31, 2025 •

4 min read

Over 64% of people globally are trying to reduce their meat consumption, leading to a rise in plant-based protein alternatives like pea and hemp protein powder. But a common question for those transitioning to a vegan diet is, "Do pea and hemp make a complete protein?" The answer lies in their complementary amino acid profiles, which create a highly effective, complete protein source when combined.

Quick Summary

This guide examines how pea and hemp protein complement each other's amino acid profiles to create a complete and balanced plant-based protein. It details the unique nutritional benefits of each, highlighting why they are often blended for superior muscle building, recovery, and overall wellness. The article also provides practical insights into their uses.

Key Points

Complete Protein Status: Yes, combining pea and hemp protein creates a superior, balanced complete protein by complementing each other's amino acid weaknesses.
Amino Acid Synergy: Pea protein is high in lysine but lower in methionine, while hemp protein is higher in methionine and lower in lysine, creating a perfect balance when blended.
Nutrient-Dense Blend: The combination offers the muscle-building benefits of pea protein (high BCAAs) with the fiber, essential fatty acids (Omega-3, Omega-6), and minerals from hemp.
Enhanced Digestibility: Both are generally easy to digest and hypoallergenic, making the blend suitable for most individuals, especially those with sensitive stomachs.
Versatile and Palatable: The blend often has a more neutral flavor and smoother texture than hemp protein alone, making it versatile for shakes, baking, and other recipes.
Effective for Muscle Building: Studies suggest pea protein alone is effective for muscle growth, and the balanced profile of the blend provides a complete anabolic stimulus.

What Is a Complete Protein?

For a protein to be considered "complete," it must contain all nine essential amino acids (EAAs) in sufficient quantities. Our bodies cannot produce these EAAs, so we must obtain them through food. While animal-based proteins like meat and eggs are naturally complete, many plant-based proteins are considered "incomplete" because they are low or lacking in one or more EAAs. However, by combining different plant proteins, it is possible to create a synergistic effect known as protein combining, where the strengths of one protein cover the weaknesses of another.

The Individual Amino Acid Profile

Understanding the individual amino acid makeup of pea and hemp is crucial to appreciating their complementary relationship.

Pea Protein's Strengths and Weaknesses

Pea protein, derived from yellow split peas, is a highly popular plant-based protein, and for good reason.

Strengths: Pea protein is rich in lysine and arginine, essential for tissue repair and muscle growth. It is also high in branched-chain amino acids (BCAAs), which are critical for muscle protein synthesis. Many high-quality pea protein isolates contain all nine essential amino acids and are considered a complete protein in their own right, making them comparable to whey protein for muscle-building.
Weaknesses: The main limitation of pea protein is its lower concentration of the sulfur-containing amino acids, methionine and cysteine. While it contains these EAAs, the levels are not as high as other protein sources.

Hemp Protein's Strengths and Weaknesses

Hemp protein is made by grinding the seeds of the hemp plant after pressing out their oil.

Strengths: Hemp protein is also a complete protein, containing all nine essential amino acids. A key advantage is its relatively higher methionine content compared to pea protein. Additionally, hemp protein is a fantastic source of fiber, iron, and essential fatty acids like Omega-3 and Omega-6, offering benefits that extend beyond basic protein intake.
Weaknesses: The most significant drawback of hemp protein is that it is lower in lysine, the very amino acid where pea protein excels.

The Synergistic Power of Combining Pea and Hemp

When you combine pea and hemp protein, their individual amino acid profiles create a superior, more balanced product. Pea protein's high lysine levels effectively compensate for hemp's lower lysine, while hemp's higher methionine fills the gap in pea protein's profile. This creates a blend that not only delivers all the essential amino acids but also provides a more robust and comprehensive nutritional profile. This strategy is why many high-end vegan protein powders combine these two ingredients.

Key Advantages of a Pea and Hemp Blend

A Superior Complete Protein: The combination corrects the individual amino acid weaknesses of both pea (methionine) and hemp (lysine), ensuring a more balanced and complete amino acid profile for maximum synthesis and repair.
Enhanced Nutrient Profile: The blend offers the muscle-building BCAAs and lysine from pea protein alongside the fiber, essential fatty acids, and minerals (like iron and magnesium) from hemp.
Improved Digestibility: Pea protein is highly digestible and hypoallergenic, while hemp protein contains globular proteins that are easily broken down by the body. The blend is generally easy on the digestive system.
Better Taste and Texture: Many find that combining the gritty, earthy texture of hemp with the smoother, more neutral taste of pea protein creates a more palatable and enjoyable product.

Pea Protein vs. Hemp Protein Blend


Feature	Pea Protein (Isolate)	Hemp Protein	Combined Pea & Hemp Blend
Complete Protein	Yes (often considered complete, but lower in methionine)	Yes (considered complete, but lower in lysine)	Superior, balanced complete protein
Protein Content	Very High (up to 90% by dry weight)	Moderate (often around 50%)	High (balanced and optimized)
Amino Acid Profile	High in Lysine, Arginine, BCAAs; Lower in Methionine	High in Methionine; Lower in Lysine	High in all EAAs, perfectly complementary
Fiber Content	Low (most removed during processing)	High (7-8g per 30g serving)	Moderate to high (depending on blend ratio)
Essential Fatty Acids	Low	High (Omega-3 and Omega-6)	Significant content (depending on blend ratio)
Taste	Neutral, slightly earthy	Earthy, nutty, often grittier texture	Improved, more neutral flavor

How to Use a Pea and Hemp Protein Blend

Utilizing a pea and hemp protein blend is easy and versatile, fitting seamlessly into a plant-based diet. Here are some common ways to incorporate it:

Protein Shakes and Smoothies: The most popular method. Blend with fruits, leafy greens, and your choice of milk for a balanced, nutrient-dense meal replacement or post-workout shake.
Baked Goods: Add a scoop to recipes for muffins, pancakes, or cookies to boost their protein content. The blend's texture is often more forgiving than using a single protein source.
Oatmeal and Cereal: Stir into your morning oatmeal or sprinkle over your cereal to add a protein kick that will keep you feeling full longer.
Protein Bars: Create your own no-bake protein bars by combining the powder with nuts, seeds, and a binder like dates or nut butter.
Savory Dishes: Unflavored versions can be mixed into soups, stews, or sauces to boost protein without altering the flavor significantly.

Conclusion: The Final Verdict

So, do pea and hemp make a complete protein? Yes, absolutely. While both are technically complete on their own, containing all nine essential amino acids, their individual deficiencies in specific amino acids are perfectly balanced when combined. The resulting blend is a superior protein source that delivers a more balanced amino acid profile than either could offer alone. This synergy makes a pea and hemp blend an excellent choice for vegans, athletes, or anyone seeking a high-quality, plant-based protein powder for muscle growth, repair, and overall health. Furthermore, the combined benefits of fiber, essential fatty acids, and vital minerals from hemp protein make this blend a powerhouse of plant-based nutrition.

For more information on the efficacy of pea protein for muscle growth, consult studies from the Journal of the International Society of Sports Nutrition on its comparability to whey protein.

Frequently Asked Questions

Companies combine pea and hemp to create a more complete and balanced amino acid profile. Pea protein is higher in lysine and BCAAs, while hemp protein is richer in methionine, fiber, and essential fats. Together, they form a nutritionally superior blend.

For most people, a pea and hemp blend is superior because it provides a more complete and balanced amino acid spectrum, correcting the minor deficiencies of each single source. It also offers the combined nutritional benefits of both, such as fiber and healthy fats.

Studies have shown that pea protein is comparable to whey protein in its ability to promote muscle thickness when combined with resistance training. A pea and hemp blend provides an effective, complete, plant-based alternative for muscle growth and repair.

No, hemp protein powder is derived from hemp seeds and contains little to no tetrahydrocannabinol (THC), the psychoactive compound found in the cannabis plant. It is completely safe and legal for consumption.

The gritty texture of pure hemp protein is often minimized in a blended product, as the smooth texture of pea protein helps to balance it out. The result is typically a more palatable shake or smoothie.

Yes, some plant foods like soy, quinoa, and buckwheat are naturally complete proteins. However, combining a variety of plant foods, or using intelligently formulated blends like pea and hemp, is an effective way to ensure a complete amino acid profile.

Yes, both pea and hemp are generally well-tolerated and highly digestible. Pea protein is especially noted for being hypoallergenic, making the combination a great choice for those with food sensitivities.

While there is no single 'best' ratio, many commercial blends are formulated with a higher proportion of pea protein (e.g., 70% pea, 30% hemp) to leverage its higher overall protein content per serving while still benefiting from hemp's complementary amino acids and nutrients.