How many calories are in 20g of pea protein?

November 6, 2025 •

4 min read

According to nutritional data, a typical 20g serving of pure pea protein powder contains approximately 80 calories, making it a low-calorie way to boost your protein intake. Knowing how many calories are in 20g of pea protein is crucial for accurately tracking your macronutrient intake, whether for weight management or muscle-building goals.

Quick Summary

A standard 20g serving of pea protein powder typically provides around 80 calories, primarily from its protein content, with minimal fats and carbohydrates. The exact number can vary slightly based on the brand, processing method (isolate vs. concentrate), and any added ingredients.

Key Points

Standard Calorie Count: A 20g serving of pea protein powder typically contains around 80 calories.
Macronutrient Breakdown: The total calories come from a combination of protein (4 kcal/g), carbohydrates (4 kcal/g), and fats (9 kcal/g).
Isolate vs. Concentrate: Isolate generally offers a higher protein percentage and fewer calories than concentrate.
Check Labels: Always review the specific product's nutritional information, as brand formulations can vary.
Low-Calorie Protein Boost: Pea protein provides a low-calorie way to increase your daily protein intake.

Understanding the Calorie Content of Pea Protein

Pea protein powder is a popular plant-based supplement derived from yellow split peas. While it is celebrated for its high protein content, the total calories in a serving come from a combination of macronutrients, not just the protein itself. As a rule of thumb, each gram of protein contains four calories, a fact confirmed by nutritional resources. Therefore, if a 20g serving provides 15-16 grams of protein, a large portion of the calories can be attributed to this macronutrient. The remaining calories come from trace amounts of carbohydrates and fats, which vary by product.

The Impact of Processing on Calories

The way pea protein is processed significantly affects its final nutritional profile and, by extension, its calorie count. The two main types are isolate and concentrate.

Pea Protein Isolate: This is the most refined form, where the protein is highly concentrated. It contains a higher percentage of protein and very few carbohydrates and fats, resulting in a lower overall calorie count per gram. A 20g serving of isolate might yield 18-20g of pure protein, keeping the calorie count closer to 80.
Pea Protein Concentrate: This is a less processed form. It contains less protein per gram and retains more of the original pea's carbohydrates and fats. Consequently, a 20g serving of concentrate may have a slightly higher calorie count and a lower protein percentage compared to an isolate.

These variations are why checking the nutritional label of your specific product is essential for precise calorie counting. Additionally, some brands add flavorings and sweeteners, which can also increase the total caloric value.

A Quick Guide to Calculating Calories

For a standard 20g serving, you can estimate the calories by using the macronutrient breakdown on the product's nutrition facts label. Here is a simple step-by-step process for calculation:

Identify the Protein Content: Look for the grams of protein per 20g serving. Multiply this number by 4 (the calories per gram of protein).
Calculate Carb Calories: Find the grams of carbohydrates and multiply by 4 (the calories per gram of carbohydrate).
Determine Fat Calories: Locate the grams of fat and multiply by 9 (the calories per gram of fat).
Sum the Totals: Add the calorie totals from protein, carbs, and fat to get the final estimated calorie count for your 20g serving.

Nutritional Comparison: Pea Protein Isolate vs. Concentrate


Nutrient	Pea Protein Isolate (per 20g)	Pea Protein Concentrate (per 20g)
Protein	~18-20g	~15-17g
Calories	~75-80 kcal	~80-90 kcal
Carbohydrates	~0.5-1g	~2-4g
Fat	~0.5-1.5g	~1-2.2g

How to Incorporate Pea Protein into Your Diet

Beyond simply mixing it with water for a shake, pea protein powder is versatile and can be added to many recipes to increase protein content.

Smoothies: A classic option, blend it with fruits, vegetables, and a liquid base for a nutrient-rich drink.
Baked Goods: Add it to muffins, brownies, or pancake mix to make them more filling and protein-packed.
Oatmeal and Cereal: Stir a scoop into your morning oats or other cereal to increase satiety.
Savory Dishes: Unflavored pea protein can be mixed into soups, stews, or sauces without altering the taste significantly.

For those on a calorie-controlled diet, using unflavored or naturally sweetened pea protein is ideal to avoid hidden sugars and extra calories. Always consider the added ingredients and their impact on your total calorie intake.

The Health Benefits Beyond Calories

Pea protein is more than just a low-calorie protein source. It is also rich in essential amino acids, particularly branched-chain amino acids (BCAAs), which are vital for muscle growth and repair. It is also high in iron, an important mineral for energy and oxygen transport in the body. Its hypoallergenic nature makes it a great alternative for individuals with sensitivities to dairy or soy. Additionally, some studies suggest that pea protein can aid in weight management by promoting feelings of fullness.

Conclusion

A 20g serving of pea protein powder typically contains around 80 calories, making it a very efficient source of protein. The exact number can differ slightly depending on the brand and whether the product is a concentrate or a more refined isolate. By understanding the breakdown of macronutrients, you can confidently integrate this plant-based supplement into your diet, whether your goal is muscle building, weight management, or simply increasing your protein intake. For the most accurate information, always refer to the nutritional label of your specific product. The USDA offers comprehensive databases for checking nutritional information on a wide range of foods.

Further Resources

USDA Food and Nutrition Information Center: Provides detailed information on macronutrients and their caloric values.

The Takeaway

Pea protein is an excellent, low-calorie plant-based protein source for various dietary needs.

Calculation: Multiply the grams of protein by 4 to find the calories from protein.
Brand Variations: The total calorie count is influenced by processing (isolate vs. concentrate) and brand-specific ingredients.
Versatile Use: It can be added to smoothies, baked goods, and savory dishes to boost protein intake.

What to Look For

Pea protein isolate is a more refined version with a higher protein percentage and lower overall calories.
Nutritional label: Always check the label for precise caloric and macronutrient information.

Frequently Asked Questions

Calorie counts can be similar between pea and whey protein, but the macronutrient profiles differ. Pea protein often contains more fiber and iron, while whey contains calcium. Ultimately, the total calories depend on the specific brand and formulation, so checking the nutritional label is the best practice.

For muscle building, total daily protein intake is more important than a single serving size. A 20g serving contributes to that total. Research suggests consuming 1.6 grams of protein per kilogram of body weight per day is effective for muscle growth. A 20g serving is a good way to supplement this, especially post-workout.

Yes, pea protein can support weight loss. It helps increase satiety, or the feeling of fullness, which can reduce overall calorie intake. Its high protein content helps maintain muscle mass while in a calorie deficit.

For many people, yes. Pea protein is hypoallergenic and naturally gluten-free, making it a good choice for those with sensitivities to common allergens like dairy or soy. It is generally easy on the stomach.

Pea protein powder is highly versatile. It can be mixed with water or plant-based milk for a shake, blended into smoothies, or stirred into oatmeal or baked goods. For muscle growth, consuming it within two hours of exercise is often recommended.

Unflavored pea protein often has a distinct earthy or nutty taste and texture. It is not bland and might have a grittier mouthfeel compared to dairy-based proteins. Many users prefer to mix it into smoothies or flavored recipes to mask the natural taste.

Beyond muscle growth, pea protein offers several health benefits. It is rich in iron, can help lower blood pressure, and supports satiety, which aids in weight management. Its anti-inflammatory properties can also contribute to better overall health.