Nutrition Diet: How many calories are in 1 tablespoon of pea protein?

November 6, 2025 •

4 min read

The number of calories in pea protein powder can vary by brand and processing, but typically, there are around 35 to 40 calories in 1 tablespoon of unflavored pea protein. This nutrient-dense, plant-based supplement is a popular addition to a modern nutrition diet, offering a high-quality protein source with minimal fat and carbs.

Quick Summary

Pea protein powder, sourced from yellow peas, provides approximately 35 to 40 calories per tablespoon, depending on the brand and type. It's a high-quality plant-based protein rich in iron and branched-chain amino acids, making it a great dietary supplement. The powder is easily digestible and suitable for a range of dietary needs, including vegan and hypoallergenic diets.

Key Points

Low-Calorie Protein Boost: A tablespoon of pea protein provides around 35-40 calories, primarily from protein, making it an efficient supplement for increasing protein intake without adding excessive fat or carbohydrates.
Rich in Iron: Pea protein is a good source of iron, a key nutrient for blood oxygen transport, and its absorption is enhanced when consumed with vitamin C.
High in Beneficial Amino Acids: It contains all nine essential amino acids, including muscle-building BCAAs and heart-healthy arginine.
Easy on Digestion: Being hypoallergenic, dairy-free, and gluten-free, pea protein is easily digestible and suitable for individuals with food sensitivities.
Versatile Ingredient: The powder can be seamlessly incorporated into smoothies, baked goods, soups, and other recipes due to its mild flavor and beneficial binding properties.

Understanding the Calorie and Macronutrient Breakdown

When you add pea protein powder to a smoothie, shake, or recipe, understanding its nutritional profile is key to managing your dietary intake. The calorie count in one tablespoon is relatively low, making it an efficient way to increase your protein intake without a significant caloric load. A standard tablespoon (around 9-10 grams) of unflavored pea protein isolate typically contains about 35 to 40 calories. The majority of these calories come from protein, with very little contribution from carbohydrates and virtually no fat. This makes it an ideal supplement for those focused on high-protein, low-fat diets, muscle building, or weight management.

It is important to note that the exact calorie and macronutrient values can differ based on the brand and whether the powder is an isolate or a concentrate. Pea protein isolate has a higher protein concentration per gram and fewer carbohydrates and fats compared to a concentrate. Flavored varieties may also contain added sugars or sweeteners, which will increase the calorie count. Always check the nutritional information on the product's packaging for the most accurate details.

The Macronutrient Composition of a Typical Tablespoon

Protein: Provides approximately 7-8 grams of protein. This makes it an excellent tool for boosting daily protein consumption.
Carbohydrates: Contains less than 1 gram of carbohydrates, with minimal to no sugar.
Fat: Is very low in fat, often containing less than 1 gram per tablespoon.

Beyond Calories: A Comprehensive Look at Pea Protein's Benefits

Pea protein offers a robust nutritional profile that provides far more than just calories. Its composition makes it a highly beneficial supplement for various health and fitness goals.

A Rich Source of Amino Acids and Iron

Pea protein is notable for its amino acid composition, containing all nine essential amino acids necessary for muscle repair and growth. While it is slightly lower in methionine compared to animal-based proteins like whey, this can be easily compensated for by consuming a diverse diet or other methionine-rich plant foods like brown rice. It is particularly rich in beneficial amino acids such as:

Arginine: Promotes healthy blood flow and heart health.
Branched-Chain Amino Acids (BCAAs): Including leucine, isoleucine, and valine, which are crucial for muscle synthesis.

Furthermore, pea protein is a valuable source of iron, a mineral vital for transporting oxygen throughout the body. Many brands contain a significant percentage of the daily recommended iron intake per serving. To maximize iron absorption, it is best consumed with a source of vitamin C, such as a fruit smoothie.

Easily Digestible and Allergen-Friendly

Unlike many animal-derived protein supplements, pea protein is naturally hypoallergenic, making it a safe choice for those with sensitivities to dairy (lactose), gluten, or soy. Its high digestibility, with a rate of over 85%, means that most individuals can absorb and utilize its nutrients efficiently without experiencing digestive discomfort like bloating, which is a common side effect of whey protein for some people.

Pea Protein vs. Whey Protein: A Nutritional Comparison

For those choosing between plant-based and dairy-based proteins, a side-by-side comparison is helpful. While both are effective for muscle growth, they differ in their overall nutritional makeup.


Feature	Pea Protein	Whey Protein
Protein per Serving (approx.)	20-25 grams	25-30 grams
Calories (per scoop)	90-120 kcal	110-140 kcal
Amino Acid Profile	Complete, but lower in methionine	Complete, with high levels of methionine
Digestibility	Highly digestible, suitable for most	Rapidly absorbed
Allergen-Friendly	Hypoallergenic, dairy-free, gluten-free	Not suitable for those with lactose intolerance
Iron Content	High (often >30% DV)	Very low (often 0% DV)
Sustainability	Lower environmental impact	Higher environmental impact
Best For	Vegan diets, weight management, gut sensitivity	Rapid muscle repair post-workout

Creative Ways to Incorporate Pea Protein into Your Diet

Pea protein's mild, earthy flavor and good mixing properties make it highly versatile. It can be added to both sweet and savory dishes, allowing for seamless integration into your daily meals. Here are some popular methods:

Smoothies and Shakes: The most common use is blending it with fruit, leafy greens, and your choice of milk or water for a quick, protein-rich beverage.
Baked Goods: Add it to recipes for muffins, pancakes, or waffles to boost their protein content.
Savoury Dishes: Stir a tablespoon into soups, stews, or sauces for a thickening effect and a nutritional upgrade.
Oatmeal and Porridge: Mix it into your morning oats for a satisfying and sustained energy release.
Veggie Burgers: Use textured pea protein or a mix to make nutritious and high-protein plant-based burgers.

Conclusion: A Powerful Plant-Based Addition to Your Nutrition Plan

In summary, 1 tablespoon of unflavored pea protein typically contains around 35 to 40 calories and is packed with high-quality protein and essential nutrients like iron. Its benefits extend beyond a simple calorie boost, offering high digestibility, hypoallergenic properties, and a complete amino acid profile that aids in muscle growth and repair. Its versatility makes it an excellent supplement for a wide range of dietary preferences, especially for vegans and those with food sensitivities. By incorporating this simple plant-based powder into your diet, you can easily support your health, fitness, and nutritional goals.

For more general information on dietary guidelines, resources like the Centers for Disease Control and Prevention offer valuable insights. CDC.gov

Frequently Asked Questions

Yes, pea protein is considered a complete protein, meaning it contains all nine essential amino acids your body cannot produce on its own. While its methionine content is slightly lower than some animal proteins, it still provides a comprehensive amino acid profile.

Yes, pea protein is effective for supporting muscle growth and repair. It is rich in branched-chain amino acids (BCAAs), particularly leucine, which is vital for stimulating muscle protein synthesis, and has been shown to produce comparable muscle gains to whey protein when paired with resistance training.

Pea protein can be beneficial for weight loss. Its high protein content promotes satiety and helps you feel fuller for longer, which can lead to reduced calorie intake. It also supports fat oxidation and helps increase energy expenditure.

Pea protein powder can be used in a variety of ways. Popular methods include mixing it into smoothies and shakes, stirring it into oatmeal, or incorporating it into baked goods like muffins and pancakes. For a savory twist, it can also be added to soups and sauces.

Yes, you can cook with pea protein powder without sacrificing its nutritional benefits. It is stable enough to withstand heat from cooking and can be used as a binding agent or a way to increase the protein content of various recipes.

The main difference lies in their protein concentration. Pea protein isolate undergoes more processing to remove most carbohydrates and fats, resulting in a higher protein percentage per serving. Concentrate has a lower protein concentration and may contain more carbs and fat.

Unflavored pea protein typically has a mild, earthy, or slightly nutty taste. Flavored versions can mask this natural taste. The texture can sometimes be gritty, though this can be improved by blending it thoroughly or by preparing it in advance.