Hemp protein vs pea protein: which is better?

Which has more protein, hemp or pea?

Pea protein isolate has more. The Faithful to Nature isolate lists 15 g protein per 20 g (75 g per 100 g) and Raw Origins Yellow Pea Protein states 75 g per 100 g. Most hemp protein powders are milled hemp seed with the oil partly removed, so they carry a lot of fibre and often deliver well under 75% protein by weight; check the nutrition table, because we did not find a stand-alone hemp protein priced in our October 2026 research.

Which is the more complete protein?

Neither is complete on its own. Pea is rich in lysine but low in methionine; rice complements it. Hemp has a reasonable amino-acid spread but is generally reported to be low in lysine, and plant seed proteins tend to be less digestible than dairy or soy. On the DIAAS scale (Mathai, Liu & Stein 2017), dairy and soy isolate lead and pea concentrate sits lower, with the pattern similar for other seed and legume proteins. Evidence level for plant protein supporting muscle gain when total protein and dose are adequate: moderate.

What does each cost in South Africa?

Pea protein is among the cheapest proteins on the shelf. Faithful to Nature Pea Protein Isolate (650 g) is R185, or R148 on special, which works out at about R28 per 100 g of powder and roughly R11 per 30 g of protein. Raw Origins Yellow Pea Protein 400 g is R169. Hemp appears in South African products mainly as an ingredient: NPL Plant Protein (R439.99 for 710 g) blends pea isolate, rice concentrate, hemp, chickpea and pumpkin seed protein, at 22 g protein per roughly 43 g scoop.

Which should you buy?

• For muscle or weight management: pea isolate, or a pea-and-rice blend. See the best vegan protein for muscle gain.
• For extra fibre and healthy fats in a smoothie: a spoon of hemp seed or hemp protein on top of your main protein, not instead of it.
• For the cleanest label: both can be bought as a single ingredient with no sweeteners; flavoured blends from USN, Biogen and 32Gi use sucralose, stevia or erythritol.

Compare more blends in the best plant protein in South Africa and pea vs rice vs soy protein.

Is either one safe?

Both are generally safe. Consumer Reports found plant-based powders averaged about nine times the lead of dairy-based ones in 2025, and hemp and pea are not exempt, so choose brands that publish certificates of analysis. If you are drug-tested, remember that no South African plant powder in our research shows a verified third-party certificate.

Products mentioned