Choosing the best plant protein powder isn’t just about protein content. Taste, texture, and how it fits your routine matter just as much. With more options than ever available in NZ, understanding the differences between each type can help you pick one you’ll actually enjoy using consistently. Want to learn the basics of what plant protein is and how it's used? Check out our blog The Ultimate Guide to Plant-Based Protein in NZ
In this guide, we break down the most popular plant protein sources, including pea, hemp, soy, and more, so you can confidently choose the right option. If you’re comparing products, explore our full Plant-Based Protein Collection to find high-quality options suited to your goals.
Why Plant Protein Types Matter
Not all plant proteins are equal. They differ in:
- Amino acid balance
- Digestibility
- Taste and texture
- How well they mix
Understanding these differences helps you choose what actually works for you, not just what looks good on paper.
What Is a Complete vs Incomplete Protein?
A complete protein contains all 9 essential amino acids your body needs.
Some plant proteins contain all amino acids but are lower in certain ones, meaning they’re not always in optimal ratios for performance (like muscle growth). This is why you’ll sometimes hear the term “incomplete”, but in reality, most plant proteins are still highly effective.
The key takeaway: You don’t need perfection in one scoop, consistency and total intake matter more.
What Is Protein Bioavailability (And Does It Matter)?
Bioavailability refers to how well your body digests and uses protein. Not all plant proteins are equal in this area.
The most common plant protein, pea protein, offers strong bioavailability and is widely used due to its balance of quality, affordability, and versatility.
What Is a DIAAS Score?
One of the most accurate ways to measure protein quality is the DIAAS (Digestible Indispensable Amino Acid Score).
- It measures how well each essential amino acid is digested and absorbed
- A higher score = better protein quality and usability by the body
- Scores closer to 1.0 indicate a more complete and efficient protein source
In simple terms: DIAAS tells you how much of the protein you consume your body can actually use.
Typical Plant Protein Bioavailability (DIAAS)
| Protein Source | DIAAS Score | What This Means in Practice |
|---|---|---|
| Pea Protein | 0.82 | Highly effective for meeting daily protein needs and supporting muscle recovery |
| Fava Bean | ~0.63* | Solid all-round option that supports general protein intake and blends well with other sources |
| Hemp Protein | ~0.63* | Good for overall nutrition and daily use, especially alongside a balanced diet |
| Peanut Protein | ~0.43* | Better used to complement other protein sources rather than as a primary protein for performance |
| Almond Protein | ~0.40* | Similar to peanut — useful as part of a varied protein intake rather than a standalone option |
| Rice Protein | 0.37 | Easy to incorporate into a routine, but often more effective when paired with other proteins |
*Based on whole food data — protein powders are typically slightly higher
DIAAS values (Guillin et al., 2021; Herreman et al., 2020; Phillips, 2017).
Now lets take a look at how each plant protein performs as a whole, factoring in taste and texture.
Pea Protein: The All-Rounder
Best for: Muscle support, everyday use
Nutrition:
- ~20–25g protein per serve
- Rich in BCAAs (especially leucine)
Is pea protein a complete protein?
Pea protein contains all 9 essential amino acids, making it technically complete, but it’s relatively low in methionine.
Why pea protein works:
Pea protein is still highly effective on its own for muscle growth and recovery, thanks to its strong leucine content, which plays a key role in stimulating muscle protein synthesis.
Taste & Texture:
- Mild, slightly earthy flavour
- Can be slightly gritty
- Blends well in smoothies
Fava Bean Protein: The Emerging Alternative
Best for: Those who prioritise taste and texture, or an allergen-friendly, soy-free/pea-free option.
Nutrition:
- High protein content
- Good overall amino acid profile
Is fava bean protein a complete protein?
Fava bean protein contains all essential amino acids but is slightly lower in methionine.
Why fava bean works:
It provides solid protein quality on its own and is a great alternative for those avoiding common allergens, particularly for those who prefer a smooth, creamy shake.
Taste & Texture:
- More neutral flavour
- Generally much smoother & more ‘milkshake-like’
- Works well in protein blends
Hemp Protein: Natural & Fiber-Rich
Best for: Whole-food nutrition and gut health
Nutrition:
- ~15g protein per serve
- Contains fiber and omega-3 fats
Is hemp protein a complete protein?
Yes, hemp protein contains all essential amino acids, but lower levels of leucine compared to other proteins.
Why hemp protein works:
It’s excellent for general health, satiety, and daily protein intake, especially if performance isn’t your only goal.
Taste & Texture:
- Earthy flavour
- Typically a slightly grittier texture
- Best in smoothies, oats, or baking
Rice Protein: Light & Easy to Digest
Best for: Sensitive digestion and light shakes
Nutrition:
- Moderate protein content
- Comfortable digestion
Is rice protein a complete protein?
Rice protein contains all essential amino acids but is relatively low in lysine.
Why rice protein works:
It’s a solid standalone option, particularly for those prioritising digestion and simplicity.
Taste & Texture:
- Mild flavour
- Light, thinner consistency
Rice protein is typically used in multi-source protein powder blends
Peanut & Almond Protein: Flavor-First Options
Best for: Taste and natural flavour lovers
Nutrition:
- Moderate protein
- Higher in healthy fats
Is nut protein (peanut/almond) complete?
Nut proteins contain all amino acids but are lower in certain essential ones like lysine.
Why nut protein works:
They’re a great protein source, especially when taste and whole-food nutrition are priorities.
Taste & Texture:
- Rich, nutty flavour
- Thicker texture
- Great for smoothies and baking
Soy Protein: A Complete but Less Common Option
Used for: Muscle growth and performance
Nutrition:
- High protein content
- Well-researched for muscle support
Is soy protein a complete protein?
Yes, soy protein has a complete and well-balanced amino acid profile.
Why soy works:
It’s one of the most effective plant proteins available, comparable to whey protein for performance.
Taste & Texture:
- Smooth and creamy
- Slight “beany” taste (varies)
- Mixes very well
Key Insight: Soy protein ticks all the boxes nutritionally, but it’s not as popular as it once was. Allergen concerns and a shift toward soy-free, “cleaner” ingredients like pea have made other options more appealing, even though soy is still a very effective protein source.
Plant Protein Blends: A Balanced Option
Best for: Those who want variety without focusing on a single protein source
Blends combine multiple plant proteins (like pea, rice, and hemp) into one product, offering a more well-rounded nutritional profile.
Why Blends Can Be Beneficial
- More balanced amino acid profile
- Variety of plant sources in one product
- Consistent taste and mixability across servings
- Convenient all-in-one option
Blends can be a great choice if you’re not concerned about specific protein sources and simply want a reliable, fully plant-based option that covers all bases.
That said, single-source proteins are still highly effective, and often preferred by those who want simplicity, specific nutritional profiles, or ingredient transparency.
Explore high-quality options in our Plant-Based Protein Collection or learn more in our guide: The Ultimate Guide to Plant-Based Protein in NZ.
Conclusion: What’s the Best Type of Plant Protein Powder?
The best type of plant protein powder comes down to what works for you — your goals, your preferences, and what you’ll actually use consistently.
Whether you prioritise performance, taste, simplicity, or ingredient choice, there are high-quality plant protein options across the board.
- Prioritise performance and muscle growth? → Pea protein is a strong all-rounder
- Care most about flavour and texture for daily use? → Fava/faba bean or nut-based proteins or blends are worth considering
- Want a complete, well-balanced option? → Plant protein blends can be a great fit
Ultimately, consistency matters more than the source. The right protein is the one that fits seamlessly into your routine. Need help choosing? Check out our blog Top 5 Plant-Based Protein Supplements in NZ
Want to find your perfect fit? Explore our Plant-Based Protein Collection to discover options tailored to your preferences.
