Plant Protein vs Whey: How to Choose for Your Goals, Diet and Budget
Plant protein or whey? The right answer depends on your goals, your digestion, your diet and your budget, not on which one is trendy. This guide helps you decide, and busts a few myths along the way. We make Green Choice, a dairy-free pea, faba and rice blend with 34.9g of protein per serve, so we're biased, but we'll be fair about where whey wins.
- 34.9g protein per serve
- Dairy and lactose free
- No gums or thickeners
- Australian made, 84%+ Aussie ingredients
- Gluten free
- About $3.50 per serve
We make Green Choice, so this guide isn't independent. Allergen note: contains pea. Made in a facility that also handles milk, soy, gluten and egg. Shipping calculated at checkout. Free shipping on orders over $150.
What customers say
★★★★★ 4.94 average · 913 reviews★★★★★“Great tasting and quality [plant] protein.”
★★★★★“The chocolate is definitely my favourite as I don’t have a sweet tooth. I use the protein powder as a top up or a quick boost when I feel I need to hit my protein goals.”
★★★★★“Loved the taste and thickness of powder as a shake. Will be adding it to my oats in the morning as well!”
★★★★☆“I am not really a fan of protein powder, but the texture was good. The Salted Caramel is ok. The Vanilla I mixed with Milo and it was quite nice. The chocolate sample I had was not to my liking. To be fair, I don’t usually like any of the chocolate protein powders.”
Reviews collected by Judge.me from Green Choice customers. Rating and count cover all products. Individual experiences vary.
Which suits you? A quick decision guide
Find the row closest to your situation. This is general guidance, not a rule.
| If you… | Leaning towards | Why |
|---|---|---|
| Follow a vegan or plant-based diet | Plant protein | Whey comes from milk |
| Are lactose intolerant | Plant protein, or whey isolate | Plant protein has no lactose. Whey isolate has very little. |
| Have a milk allergy | Plant protein, with care | Check cross-contact warnings and speak to your doctor |
| Have a pea or legume allergy | Whey, or another source | Pea and faba are legumes |
| Train hard and want the most leucine per serve | Whey, or a slightly larger plant serve | Whey is naturally higher in leucine |
| Care about the environment | Plant protein | Generally a lower footprint. See our footprint comparison. |
| Want the smoothest, creamiest shake | Whey | Usually smoother, though flavoured plant blends can be creamy too |
| Are watching your budget | Compare price per serve | Plant protein is often cheaper per serve, but check each brand |
Try the plant side
34.9g protein per serve, about $3.50 a serve.
Shop Green Choice plant protein
Every 1kg pouch has 20 serves, which works out to about $3.50 per serve. Not sure which flavour you'll like? Start with the sample pack.
Chocolate
Rich cocoa (8% cocoa powder). 35.3g protein and 2.2g sugar per serve.
$69.99 · 1kg $3.50/serve
Vanilla
Clean and creamy. The most versatile flavour for smoothies, oats, baking and coffee.
$69.99 · 1kg $3.50/serve
Salted Caramel
Sweet caramel with a hint of salt. Great as a dessert-style shake or in iced coffee.
$69.99 · 1kg $3.50/serve
3-Flavour Sample Pack
One serve each of Chocolate, Vanilla and Salted Caramel. Find your favourite first.
$9.99 · 3 serves
Five plant protein vs whey myths, checked
| Myth | The fairer picture |
|---|---|
| "Plant protein is incomplete." | Plant foods contain all nine essential amino acids, but single sources can be low in one or two. Blends like pea, faba and rice fill the gaps. |
| "You can't build muscle on plant protein." | Research suggests plant protein can support muscle when total daily protein is matched and you train. Whey has more leucine. |
| "Whey is always the best." | Whey is excellent for many people, but it isn't suitable for vegans or people avoiding dairy. |
| "Plant protein always tastes chalky." | Taste and texture vary by brand and mixing. Flavoured, blended powders can be smooth. A sample pack is the best test. |
| "Plant protein is more expensive." | Often it's cheaper per serve, but prices vary. Compare per serve and protein per 100g. |
Looking for an even more detailed comparison with pea in particular? See pea protein vs whey. For vegetarians, read is whey protein vegetarian?
Not sure which flavour?
Try all three for $9.99, or go straight to a 1kg pouch.
The environmental side
Whey is a by-product of dairy, and plant proteins generally use less land and water and produce fewer emissions per gram of protein. The exact numbers depend on the product and how it's made, so we link to the detail instead of quoting a single figure here.
- Plant protein vs whey: carbon and water footprint comparison
- Whey protein's environmental impact: the numbers
- Is faba bean a sustainable crop in Australia?
For more on plant protein, see our plant protein guide and vegan protein powder guide.
Ingredients and nutrition
Serving size 50g (2 level scoops). 20 serves per 1kg pouch. Figures are per serve.
| Per 50g serve | Chocolate | Vanilla | Salted Caramel |
|---|---|---|---|
| Energy | 866kJ (207 Cal) | 866kJ (212 Cal) | 866kJ (212 Cal) |
| Protein | 35.3g | 34.9g | 34.9g |
| Total fat | 4.9g | 4.6g | 4.6g |
| Saturated fat | 1.4g | 1.2g | 1.2g |
| Carbohydrates | 4.2g | 6.9g | 6.9g |
| Sugars | 2.2g | 4.8g | 4.8g |
| Sodium | 183mg | 121mg | 121mg |
| Omega-3 (ALA) | 231mg | 231mg | 231mg |
Chocolate ingredients
Plant Protein Blend (Pea, Faba, Rice), Cocoa Powder (8%), Natural Flavouring, Cane Sugar, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides), Salt.
Vanilla ingredients
Plant Protein Blend (Faba, Pea, Rice), Cane Sugar, Natural Flavouring, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides).
Salted Caramel ingredients
Plant Protein Blend (Faba, Pea, Rice), Cane Sugar, Natural Salted Caramel Flavouring, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides).
Allergen information: contains pea. Manufactured in a facility that also processes milk, soy, gluten and egg. Full nutrition panels are on each product page.
Plant protein vs whey FAQs
Is plant protein as good as whey?
For muscle building, research suggests plant protein is comparable to whey when total daily protein is matched. Whey is higher in leucine and usually smoother, while plant protein is dairy free and lactose free.
Which is better, plant protein or whey?
Neither is better for everyone. It depends on your diet, digestion, allergies, training and budget. The decision guide above can help.
Is plant protein better for weight loss than whey?
Neither is a weight loss solution on its own. Both are protein sources, and weight management depends on your overall diet and energy intake.
Is plant protein easier on the stomach than whey?
It can be if you're sensitive to lactose, but some people find legume proteins noticeable at first. Start with a smaller serve. See our stomach issues guide.
Can I mix plant protein and whey?
Some people do. If you avoid dairy or have a milk allergy, stick to plant protein. Speak to your doctor if unsure.
Is your powder whey or plant protein?
It's a dairy-free blend of pea, faba and rice protein with no whey.
Is it gluten free and dairy free?
Yes. It contains pea and is made in a facility that also processes milk, soy, gluten and egg, so speak to your doctor if you have a severe allergy.
How much does shipping cost?
Shipping is calculated at checkout based on your location, and orders over $150 ship free. Orders are usually dispatched via Australia Post within 1–3 business days. See our shipping policy.
Can I try it before buying a full pouch?
Yes. The 3-flavour sample pack costs $9.99 and includes Chocolate, Vanilla and Salted Caramel.
Written by the Green Choice Proteins team, Horsham, Victoria. Nutrition figures are taken from our product labels. This guide is general information, not medical advice.
Test plant protein for yourself
Try all three flavours for $9.99, then choose a 1kg pouch or bundle.
Try the sample packShop 1kg pouches & bundlesFree shipping over $150 · Unopened returns within 30 days (returns policy)
