Exploring the Facts: How many calories are in one tablespoon of pea protein?

November 6, 2025 •

4 min read

Depending on the brand and processing method, the answer to How many calories are in one tablespoon of pea protein? can vary significantly, with most brands falling in the range of 20 to 40 calories. This versatile, plant-based supplement is made by extracting protein from yellow peas and concentrating it into a fine powder.

Quick Summary

The calorie count for a tablespoon of pea protein powder typically ranges from 20 to 40, depending on brand and concentration. This variation is due to differences in processing, which affects protein, carbohydrate, and fat content. Pea protein is also a good source of iron and essential amino acids, offering benefits for muscle growth and satiety.

Key Points

Variable Calories: The calorie count in one tablespoon of pea protein typically ranges from 20 to 40, varying by brand and processing.
Rich in Iron: Pea protein is a good source of iron, and consuming it with Vitamin C-rich foods can enhance absorption.
Complete Protein: Despite being plant-based, pea protein contains all nine essential amino acids, though it is low in methionine.
High in Arginine and BCAAs: It is rich in branched-chain amino acids, including arginine, which supports blood flow and muscle growth.
Promotes Satiety: The high protein content in pea protein can help increase feelings of fullness, aiding in weight management.
Hypoallergenic Option: As a vegan, dairy-free, and gluten-free supplement, it is suitable for those with common food allergies or intolerances.

Decoding the Calorie Count of Pea Protein

While a definitive, universal calorie number for one tablespoon of pea protein does not exist, a common estimate is between 20 and 40 calories. This range depends primarily on whether the product is a concentrate or an isolate, as well as the brand's specific manufacturing process and added ingredients. Pea protein isolate, for example, is filtered further to remove more carbohydrates and fat, resulting in a higher concentration of protein per gram and potentially a slightly different calorie count than a standard concentrate. The dry weight of a tablespoon of powder is approximately 10 grams, but this can vary depending on how packed the spoon is. Therefore, checking the specific product's nutrition label is always the most accurate approach to determine its calorie content.

The Full Nutritional Breakdown

Beyond the calorie count, a tablespoon of pea protein offers a profile of beneficial macronutrients and micronutrients. A typical 10g serving might contain:

Protein: Approximately 7-8 grams of high-quality, plant-based protein.
Carbohydrates: Less than 1 gram, with a minimal impact on blood sugar levels.
Fat: Around 0-1.5 grams, mostly unsaturated.
Iron: A good source of iron, though absorption can be enhanced with Vitamin C.
Essential Amino Acids: A complete amino acid profile, though it is notably low in methionine.

Pea Protein vs. Other Popular Protein Powders

Comparing pea protein to other common protein supplements helps in understanding its unique place in a healthy diet. Both whey and soy have their own benefits and drawbacks, but pea protein offers a strong, hypoallergenic, plant-based alternative.


Feature	Pea Protein	Whey Protein	Soy Protein
Source	Yellow peas	Cow's milk	Soybeans
Calorie Profile	Low-calorie (approx. 20-40 kcal/tbsp)	Higher-calorie (varies by brand/processing)	Lower-calorie (varies by brand/processing)
Protein Quality	High-quality, containing all nine essential amino acids (though low in methionine)	Complete protein source, rich in BCAAs	Complete protein source
Digestibility	Generally easy to digest, suitable for sensitive stomachs	Can cause bloating or discomfort in lactose-intolerant individuals	Can be a common allergen; can cause digestive issues
Dietary Suitability	Vegan, dairy-free, gluten-free	Not vegan, contains dairy	Vegan, but common allergen
Key Benefit	Aids muscle growth, weight management, heart health	Supports muscle growth and recovery	Supports muscle growth; good source of nutrients

How to Integrate Pea Protein into Your Diet

Pea protein powder is exceptionally versatile and can be used in a variety of ways beyond a simple shake. Its neutral flavor blends well into both sweet and savory dishes.

Common Uses:

Smoothies: A classic way to boost protein. Simply blend a tablespoon with fruits, veggies, and liquid for a nutrient-dense meal or snack.
Baked Goods: Add to muffins, pancakes, or waffles to increase their protein content. Pea protein is heat-stable and can replace some flour in recipes.
Oatmeal and Porridge: Stir into a bowl of oatmeal or porridge for a satisfying, high-protein breakfast that keeps you full longer.
Soups and Stews: Whisk a tablespoon into savory soups or stews to thicken and add a protein punch without significantly altering the flavor.
Protein Bars and Snacks: Incorporate it into homemade energy balls or protein bars for a convenient, on-the-go snack.

Is Pea Protein Right for You? Benefits and Considerations

Choosing the right protein supplement depends on your dietary needs and health goals. Pea protein offers many benefits that make it a compelling choice for many individuals.

The Benefits:

Supports Muscle Growth: Studies show that pea protein can be as effective as whey at building muscle when combined with resistance training.
Promotes Satiety: The high protein content helps you feel fuller for longer, which can aid in weight management and calorie control.
Heart Health: Animal studies suggest pea protein may help lower blood pressure and cholesterol levels.
Allergen-Friendly: It is naturally free from many common allergens, including dairy, gluten, and soy.

The Considerations:

Taste and Texture: Some people may find the earthy taste and slightly gritty texture less appealing than other protein powders, though neutral-flavored options and creative recipes can mitigate this.
Sodium Content: Certain brands can be relatively high in sodium, so it's important to check the label, especially if you are monitoring your sodium intake.
Complete Protein Status: While containing all essential amino acids, pea protein is low in methionine. To compensate, it can be combined with other methionine-rich foods like brown rice.

For more detailed information on pea protein, its benefits, and potential side effects, you can consult reputable health resources such as the article on Healthline: Pea Protein Powder: Nutrition, Benefits and Side Effects.

Conclusion

While a single, fixed calorie count is not possible, understanding the approximate range and nutritional profile makes pea protein an excellent and versatile addition to many diets. A tablespoon typically contains 20-40 calories, packed with protein and other essential nutrients. Whether you're a vegan, have dairy sensitivities, or are simply looking to boost your protein intake, checking the label of your chosen product is the most reliable way to get an accurate calorie count. With its numerous health benefits and versatility in cooking, pea protein proves to be a valuable tool for anyone focused on nutrition and fitness.

Frequently Asked Questions

The average calorie count for a tablespoon (approx. 10g) of pea protein is typically between 20 and 40 calories, though this can vary slightly by brand and product type.

Yes, pea protein can aid in weight loss by promoting feelings of fullness and satiety due to its high protein content, which helps control calorie intake.

Pea protein is considered a complete protein because it contains all nine essential amino acids. However, it is relatively low in the amino acid methionine, which can be supplemented through other dietary sources like brown rice.

Yes, you can cook and bake with pea protein powder. It is heat-stable and can be added to recipes for muffins, pancakes, soups, and more to boost protein content.

Research suggests that pea protein can be just as effective as whey protein for increasing muscle thickness and strength when combined with consistent resistance training.

Pea protein is generally well-tolerated and easily digestible. Some people with sensitive stomachs may experience mild digestive discomfort, such as bloating or gas, though this is less common than with some dairy proteins.

To improve the taste and texture, blend the powder into smoothies with fruits and nut butters, or mix it into savory dishes like soups where the earthy flavor is less prominent. Some flavored varieties are also available.