Does pea protein isolate or soy protein isolate have more protein?
Soy protein isolate, at 90g per 100g versus 80g for pea protein isolate.
Pea protein isolate vs Soy protein isolate: Which Has More Protein?
Soy protein isolate wins on protein: 90g per 100g versus 80g, a gap of 10g. Calories and protein quality change the picture, so here is the full comparison.
Head to head, per 100g
| Food | Protein | Calories |
|---|---|---|
| 🌱 Soy protein isolate | 90g | 390 |
| 🌱 Pea protein isolate | 80g | 380 |
Per 100g.
What the numbers mean
Pea protein isolate delivers 80g of protein for 380 calories per 100g. Soy protein isolate delivers 90g for 390 calories. If you are counting calories as well as protein, pea protein isolate is the leaner choice per 100g.
Protein quality: pea protein isolate is a near-complete protein, soy protein isolate is a complete protein. Complete proteins carry all nine essential amino acids in useful amounts; incomplete ones are still valuable, they just want a complementary source across the day.
Best plant powder — low in methionine, pair with rice. ~24g per scoop. Complete plant protein, dense. ~27g per scoop.
Which should you choose?
- For maximum protein per 100g: soy protein isolate (90g).
- For the fewest calories per 100g: pea protein isolate.
- For everyday practicality, the better choice is the one you will actually eat regularly — the difference between 80g and 90g matters far less than consistency across the week.
- Mixing both across the week covers a wider spread of micronutrients than committing to one.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Which has fewer calories, pea protein isolate or soy protein isolate?
Pea protein isolate — 380 calories per 100g versus 390.
Can I swap one for the other in a recipe?
Usually yes, but adjust the weight so the protein matches. To replace 100g of soy protein isolate you need about 113g of pea protein isolate.
Keep reading
Protein in pea protein isolate80g per 100g in full detail.Protein in soy protein isolate90g per 100g in full detail.Compare any two foodsSearch the full protein database.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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