Pea protein is the most balanced single plant protein: high in protein, rich in lysine, smooth and mild. Brown rice protein is higher in methionine but lower in lysine, so it pairs well with pea. Hemp protein is lower in protein but keeps more of the seed's fibre and fats, with an earthy taste. If you want one powder for everyday use, choose a pure organic pea protein isolate. If you want the most complete amino acid profile from plants alone, a pea and rice blend is the classic pairing.
Once you go plant-based with your protein powder, the next question is which plant. Pea, rice and hemp are the three you'll see most on the shelf, often blended together. They're all good options, but they're not the same, and the differences come down to protein, amino acids, taste and texture.
Here's how they compare, and when it makes sense to combine them.
Pea protein
Pea protein is extracted from dried yellow split peas. As an isolate, it's around 80 to 90% protein, with most of the starch, fibre and fat removed.
Its big strength is lysine, an essential amino acid that many plant proteins are short on. It's lower in methionine, which is easy to balance across the day with grains, nuts and seeds.
In the kitchen, pea isolate is light, creamy and mild. That's why I chose it for Healthy Chef organic pea protein powder: the Natural flavour has one ingredient and over 23g of protein per serve, and it disappears into smoothies, pancakes and even soups.
It's also naturally free from dairy, gluten and soy. Read more in my guide to the benefits of organic pea protein powder.
Brown rice protein
Rice protein is usually made from brown rice, using enzymes to separate the protein from the starch. Concentrated forms are high in protein, similar to pea.
Its amino acid profile is almost the mirror image of pea's. Rice protein is higher in the sulphur amino acids, methionine and cysteine, but lower in lysine. That's exactly why the two are so often blended.
On its own, rice protein tends to taste slightly chalky and can feel gritty, so it's rarely used solo in smoothies. It's free from dairy, soy and gluten.
One thing to watch: rice naturally absorbs more arsenic from the soil than most crops, so rice protein products can carry higher heavy-metal levels. If you buy rice protein, look for a brand that tests every batch for heavy metals and shares the results.
Hemp protein
Hemp protein is made by pressing the oil from hemp seeds and milling what's left. Hemp seed foods have been legal to sell in Australia since 2017, and they contain only trace amounts of THC, so they don't have any psychoactive effect.
Because it's less refined, hemp protein is usually around 30 to 50% protein. The rest is mostly fibre and some of the seed's natural fats, including omega-3 and omega-6 fatty acids. It contains all nine essential amino acids, but like rice, it's lower in lysine.
Hemp has a nutty, earthy flavour and a green tint, and the texture is grittier than pea or rice. It's lovely in savoury dishes, dense smoothies and baking where you want that wholefood taste. If you like hemp, both of my Protein Broths, Golden and Harvest, are made with hemp protein.
Pea and rice protein: why they're blended
Pea is high in lysine and lower in methionine. Rice is high in methionine and lower in lysine. Put them together and each fills the other's gap, giving an amino acid profile that's closer to animal protein than either one alone.
That's why organic pea and brown rice protein blends are so common. They're a great option if plant protein is your main protein source and you want a single scoop to do more of the work.
You don't need a blend to get the same result, though. Your body draws on all the protein you eat across the day, not just one meal. If you have pea protein in your smoothie and wholegrains, nuts or seeds elsewhere in your day, you're already combining proteins the same way a blend does.
What about pea and hemp, or pea and quinoa?
Pea and hemp blends trade some protein density for more fibre and fats, and a heartier, earthier taste. They suit people who want a more wholefood-style shake.
Quinoa protein is less common in powders. Quinoa contains all nine essential amino acids and is often added to pea blends for its wholegrain credentials, but it usually makes up a small part of the mix. Check the ingredient order on the label to see how much is actually in there.
How to choose between them
Start with what you'll use it for.
For everyday smoothies, baking and savoury cooking, a pure organic pea protein isolate is the easiest choice. It has the most protein per serve, the smoothest texture and the mildest taste, and it's one ingredient you can see.
If you're fully plant-based and want the most complete amino acid profile in a single scoop, a pea and rice blend is worth considering. Choose one that's certified organic and heavy-metal tested.
If you want more fibre and a wholefood taste, and don't mind a lower protein count, hemp is a good fit, either on its own or blended with pea.
Whichever you choose, read the whole label: protein per serve, the full ingredient list, added sugar, and whether it's certified organic and tested for heavy metals. My checklist in How to Choose the Best Organic Pea Protein Powder in Australia walks through each one.
Comparing pea with dairy protein instead? See Pea Protein vs Whey: Which Should You Choose? And for the difference between isolate, sprouted and fermented pea protein, read Types of Pea Protein.
Frequently asked questions
Which is better, pea or rice protein? Pea protein is higher in lysine, smoother and milder, which makes it the better single choice for most people. Rice protein is higher in methionine. They work best together, or alongside a varied diet.
Is pea and rice protein a complete protein? Yes. Pea and rice both contain all nine essential amino acids, and combining them balances pea's lower methionine with rice's lower lysine.
Is hemp protein better than pea protein? Not better, just different. Hemp is lower in protein but higher in fibre and natural fats, with an earthy taste. Pea is higher in protein, smoother and milder.
Which plant protein is best for smoothies? Pea protein isolate. It's light, creamy and neutral, so it blends smoothly without a gritty texture.
Do I need to combine plant proteins at every meal? No. Your body uses all the protein you eat across the day. Eating a variety of plant proteins over the day does the same job as a blend.
Is hemp protein legal in Australia? Yes. Hemp seed foods have been permitted in Australia since 2017. They contain only trace amounts of THC and have no psychoactive effect.
