What type of peas have the best protein?

November 26, 2025 •

4 min read

Dried yellow and green split peas contain a higher protein concentration by weight compared to fresh green peas, making them one of the most protein-dense pea varieties available. Understanding what type of peas have the best protein involves considering how processing affects their nutritional profile.

Quick Summary

Dry split peas and pea protein powder offer the most concentrated protein, with yellow split peas often used for commercial supplements. Factors like moisture content and processing method significantly impact the final protein density.

Key Points

Dried Split Peas: Offer the highest protein concentration among whole pea varieties due to water removal during drying.
Pea Protein Powder: Provides the most concentrated form of protein from peas, often extracted from yellow split peas for maximum potency.
Yellow vs. Green Split Peas: Both have comparable high protein levels; yellow split peas are milder and quicker to cook, while green are earthier in flavor.
Fresh vs. Dried: Drying peas concentrates protein by removing water, making dried split peas more protein-dense by weight than fresh or frozen green peas.
Pea Protein Benefits: Pea protein powder is hypoallergenic, easy to digest, and effective for muscle building when combined with resistance training.
Whole vs. Processed: The choice between whole dried peas and isolated powder depends on your specific dietary goals, whether for whole food nutrition or a concentrated supplement.

The Contender for Top Protein: Dried Split Peas

When comparing protein content by weight, dried split peas—whether yellow or green—are the clear winners over fresh or frozen varieties. This is because the drying process removes most of the water, concentrating the nutrients, including protein, into a much smaller, denser package. Dry split peas contain approximately 25% protein by weight, a substantial amount for a plant-based food. Nutritionally, yellow and green split peas have very similar protein levels.

Yellow vs. Green Split Peas

Both yellow and green split peas are derived from the Pisum sativum plant and are simply different cultivars harvested at maturity. Their nutritional content, particularly protein, is very comparable. The main differences are a slightly milder flavor and quicker cooking time for yellow split peas, making them a popular choice for soups and purees. Green split peas retain their green color and a slightly stronger, earthier taste, ideal for heartier dishes.

The Ultimate Concentration: Pea Protein Powder

For those seeking the absolute highest concentration of pea protein, the answer is pea protein isolate powder. This supplement is typically made from dried yellow peas, which are processed to remove the starch and fiber, isolating the protein. The resulting powder can be up to 85% protein by weight.

Benefits of pea protein powder include:

High quality: It contains all nine essential amino acids, though it is relatively low in methionine. This can be easily balanced by combining it with other plant-based foods like brown rice or consuming it alongside methionine-rich animal products.
Easy to digest: The processing removes the fiber and starch that can cause bloating and gas, leading to a high digestibility rate of over 90%.
Hypoallergenic: It is naturally free from common allergens like dairy, soy, and gluten, making it a safe choice for many people.
Muscle building: Studies have shown that pea protein can be as effective as whey protein in promoting muscle thickness gains when combined with resistance training.

Fresh and Frozen Green Peas

While less concentrated than their dried counterparts, fresh and frozen green peas are still excellent protein sources for a vegetable. A 1/2 cup serving of cooked green peas can provide around 4 grams of protein, along with significant amounts of fiber, vitamins A, K, and C. The freezing process helps to preserve the nutritional integrity of the peas, including their vitamin content, better than canning or drying.

Comparison of Pea Protein Sources


Feature	Fresh/Frozen Green Peas	Dried Split Peas	Pea Protein Powder
Protein Content (per 100g)	Moderate (4-8g cooked)	High (approx. 25g dry)	Very High (up to 85g dry)
Protein Concentration	Lower (high water content)	Higher (water removed)	Highest (protein isolated)
Processing	Minimal (freezing preserves)	Drying (water removed)	Extensive (protein extraction)
Nutrient Density	Good (with vitamins A, C, K)	High (rich in fiber, minerals)	High (concentrated protein)
Common Uses	Side dishes, salads, soups	Soups, stews, purees	Smoothies, shakes, baking

The Role of Other Pea Varieties

Other pea types, like snow peas and sugar snap peas, offer nutritional benefits but contain significantly less protein than shelled peas. The edible pod of these varieties contributes to a higher water and fiber content, but dilutes the overall protein concentration compared to mature seeds. For maximum protein, focusing on split peas or pea protein powder is the most effective strategy.

The Verdict: Which Pea Reigns Supreme?

For sheer protein density, pea protein powder, typically sourced from yellow split peas, is unrivaled. It is a highly digestible, concentrated source ideal for supplements. However, for whole food sources, dried split peas offer the best protein content by weight, providing a hearty, fibrous, and mineral-rich addition to any meal. Fresh and frozen green peas remain a valuable source of protein within the context of a balanced diet, offering a different nutritional profile with more vitamins and water. The best type of pea for you depends on your dietary goals, whether that's a protein-packed powder for shakes or a nutritious whole food for a satisfying meal. For more information on the effectiveness of pea protein for muscle growth, see this peer-reviewed study published by the National Institutes of Health.

How to Choose Your Pea Protein

When selecting a pea protein product, consider the following:

Goal: Are you looking for a concentrated supplement or a whole food ingredient?
Allergies: Pea protein is a great hypoallergenic option if you have issues with dairy (whey/casein) or soy.
Diet: If you are following a vegan diet, pea protein is a high-quality plant-based option.
Versatility: Pea protein powder can be used in smoothies and baked goods, while split peas are best for savory dishes.
Nutrient profile: Combine pea protein powder with other plant foods to create a more complete amino acid profile, as it is relatively low in methionine.

Frequently Asked Questions

Yes, dried split peas have a higher protein content by weight than fresh green peas. This is because the drying process removes water, concentrating the protein and other nutrients into a smaller, denser package.

There is no significant difference in protein quality or quantity between yellow and green split peas. The choice between them is a matter of preference, as they have similar nutritional profiles but differ slightly in taste and cooking time.

Pea protein powder is typically made by extracting the protein from dried yellow split peas. The protein is isolated by removing the starch and fiber, resulting in a highly concentrated protein source.

Pea protein contains all nine essential amino acids, making it a complete protein. However, it is relatively low in the amino acid methionine, which can be balanced by combining it with other foods like brown rice.

Yes, pea protein powder is highly digestible. The manufacturing process removes the fibrous and starchy components of the pea that can cause digestive issues, making the final product easier on the stomach than whole peas.

While peas are a good source of protein, especially dried split peas, relying on them as a sole protein source is not recommended. It's best to consume a varied diet including other plant-based protein sources to ensure a balanced intake of all essential amino acids.

To boost the absorption of iron from pea protein, consume it with vitamin C-rich foods. This can include adding citrus juice to a protein shake or incorporating bell peppers and tomatoes into meals containing peas.