Best Pumpkin Seed Protein Powder 2024: Squash Your Protein Goals with These Picks

‘Tis the season to be on the hunt for the best pumpkin seed protein powder. If you’ve never thought of using pumpkin outside of lattes and pies, now might be a good time to start. Like many other seeds, pumpkin seeds can be a great plant-based protein source and among the best vegan protein powders. 

An important note before we move forward: some of these products don’t explicitly list “pumpkin seeds” as their source of protein and may just list “pumpkin” on the ingredient list. This doesn’t necessarily mean there are no pumpkin seeds present, but it’s common during processing for both the pumpkin fruit and seeds to be made into powder. 

Because the seeds have more amino acids than the flesh of the pumpkin¹, there may not be as many essential amino acids present. However, this is why you’ll see pumpkin protein combined with other sources such as flaxseed, peas, and chia seeds. 

Without further ado, here are our top picks for the best pumpkin seed protein powders in a cauldron of categories. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Pumpkin Seed Protein Powders

• Best Overall Pumpkin Seed Protein: OWYN Plant Protein Powder
• Best Pumpkin Seed Protein for Muscle Gain: True Nutrition PumpkinPlus™ Protein
• Best-Tasting Pumpkin Seed Protein: Truvani Plant-Based Protein
• Best Organic Pumpkin Seed Protein: KOS Organic Plant Protein
• Best Pumpkin Seed Protein for Athletes: Vega Sport Premium Plant-Based Protein Powder
• Best Unflavored Pumpkin Seed Protein: Sprout Organic Pumpkin Seed Protein
• Best Budget Pumpkin Seed Protein: NOW Sports Organic Pumpkin Seed Protein
• Best Clean Pumpkin Seed Protein: Orgain Simple Organic Plant-Based Protein Powder

Best Overall Pumpkin Seed Protein: OWYN Plant Protein Powder

Good for: Individuals who want some extra wellness ingredients with their protein

Best Overall

OWYN Protein Powder

GGR Score: 4.5

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Product Highlights

• Plant-based protein powder with probiotics and superfoods greens blend
• 20 g of protein per serving
• Vegan, allergen-friendly, and NON-GMO
• No sugar alcohols or artificial ingredients
• OWYN notes this supplement supports gut health and everyday wellness

Pros & Cons

Pros

• Allergy-friendly: None of the top 8 allergens
• Every batch third-party tested for the presence of top 8 allergens
• Supplement also contains probiotics and a greens blend
• Subscribe and save 20%

Cons

• 1 serving = 2 scoops
• Mixed reviews on taste, particularly the vanilla
• Mixed reviews on texture, multiple reviewers preferred the premade version

Bottom Line

OWYN plant-based protein powder combines protein, probiotics, and a greens superfood blend into one supplement. OWYN, an acronym for “Only What You Need”, third-party tests every batch of product for the presence of the top 8 allergens to ensure an allergen-free product. Most reviews were positive, but many customers found the product overly sweet.

We crowned this powder the best overall because OWYN Plant Protein Powder has a little bit of everything. It’s got a superfood greens blend for some antioxidants, which you don’t often see in a protein powder. 

In addition to pumpkin protein, it has pea protein and protein from chia seeds while remaining soy-free. The most exciting ingredient, though, is its probiotics. Not just any probiotics but a strain called Bacillus coagulans. The majority of sports dietitians are already aware of this type of bacteria since new research shows that consuming Bacillus coagulans along with protein helps reduce muscle soreness and improve recovery². The study also showed the probiotics group had lower rates of muscle damage and higher peak power. 

Additionally, preliminary evidence from a pilot study on endurance athletes shows long-term protein supplementation can negatively impact the microbiome³ in some individuals. So, some users may benefit from extra probiotics in their protein supplement.

RELATED: Best Probiotic Supplements in 2024, Picked By Dietitians

That’s all well and good, but how does it taste? Erin Chancer, CNC, CPT, and GGR senior editor, tried OWYN Plant Protein Powder for us and was slightly underwhelmed by the flavor at first, but we’ll let her explain. “At first, I thought the flavor was too light for my taste, but that was before I realized I only used one scoop when the serving size is two,” Erin describes.

“There’s some stevia aftertaste there, but overall, it’s one of the better plant protein powders I’ve tried in terms of flavor.” Based on Erin’s feedback, we gave it a rating of 4 out of 5 for taste. We also gave it 5 out of 5 for side effects, as Erin didn’t experience any. 

As far as solubility, OWYN earned a 4.3 out of 5. Erin says, “It mixes pretty well without any clumps, settling, or residue. That said, it does get a little foamy upon mixing, but that goes away.” 

For more details, read our full OWYN Protein Powder Review. 

Best Pumpkin Seed Protein for Muscle Gain: True Nutrition PumpkinPlus™ Protein

Good for: People who get tired of the same flavors and want a variety to cycle through

Best For Muscle Gain

True Nutrition PumpkinPlus™ Protein

GGR Score: 4.6

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Product Highlights

* Soy-free, non-GMO, and vegan-friendly * Third-party tested * 26 g of protein per serving * Several customizable flavor options to choose from

Pros & Cons

Pros

• Affordable at about $1.20 per serving
• Several flavor options to choose from
• Can customize the intensity of the flavors
• Third-party tested

Cons

• Some flavor additions have artificial sweeteners

Bottom Line

True Nutrition PumpkinPlus™ Protein is a dairy-free, gluten-free, non-GMO protein powder that’s suitable for a wide variety of dietary needs. You can choose from several different flavor additions, but many of them contain artificial sweeteners.

True Nutrition PumpkinPlus Protein offers a healthy serving of 25 grams of protein per serving. If you’re wondering what the copyright symbol next to PumpkinPlus is all about, it indicates True Nutrition’s signature blend of pumpkin protein with their top-selling pea protein isolate.

The results of clinical trials have shown that pea protein isolate stimulates muscle protein synthesis similarly⁴ to whey protein. Given this and the high grams of protein for a vegan protein supplement, we thought this would be the best choice for muscle gain. 

We had True Nutrition tested by Kate Meier, NASM-CPT, USAW-L1, CF-L1, GGR senior director of content, who tried the Trueflavor Strawberry Banana Shake and rated the taste a 4.5 out of 5.

“I found that it tasted great regardless of whether I mixed it with water or soy milk or whether I used a blender or a bottle for mixing,” Kate reports. “Though water is doable, I liked the creamy taste/texture of milk better. The strawberry banana comes through without being too sweet despite being sweetened with stevia.”

RELATED: Plant-Based Protein Powder vs Whey

She did have some gripes about the flavor, though. “Though I don’t mind it, there is an artificial strawberry taste where you can tell it’s a flavoring rather than real strawberry.” Additionally, she rated 4.5 out of 5 for solubility. “No mixing problems when I blended it with milk,” Kate says. “With water in a shaker bottle, there aren’t any chunks, but you will get a little grit.”

The website states the supplement is third-party tested, but we didn’t find logos for bodies like Informed-Sport or Choice anywhere. When you check the FAQs on this subject, they curiously request you send them an email if you want to see a lab report. 

Due to this, we had to conclude that True Nutrition’s PumpkinPlus Protein likely isn’t third-party tested in a way we recognize. 

Best-Tasting Pumpkin Seed Protein: Truvani Plant-Based Protein

Good for: Individuals who are willing to pay a little more for minimal ingredients

Best-Tasting

Truvani Organic Plant-Based Protein Powder

GGR Score: 4

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Product Highlights

• Made with 6 organic ingredients
• Rich chocolate flavor
• A USDA-certified organic, vegan, dairy-free, soy-free, and non-GMO product
• 20 grams of protein per serving
• Has 4.4/5 stars on Amazon and 14,000+ reviews
• #4 in Sports Nutrition Pea Protein Powders on Amazon
• Store in a cool and dry place

Pros & Cons

Pros

• No added sugars or stevia
• Does not have a chalky or grainy taste
• Reviewers love the chocolate flavor
• Paleo-friendly
• Organic
• Vegan
• Certified gluten-free

Cons

• Expensive (about $2.50 per serving)
• Made in a facility that processes wheat, tree nuts, shellfish, fish, peanuts, and eggs

Bottom Line

The chocolate flavor is a fan favorite, especially on Amazon, as Truvani’s Chocolate Protein Powder is rated #4 in Sports Nutrition Pea Protein Powders at the time of writing. We’ve found that reviewers love this product for its taste and simple ingredients.

Plant-based protein powder has a reputation for—let’s face it—tasting terrible. However, out of 18,533 global ratings on Amazon, Truvani Plant-Based Protein averages a rating of 4.2 out of 5, with most positive reviews praising its delicious taste. Impressive, considering this protein powder is certified-organic with only six ingredients: Pea protein, alkalized cocoa, vanilla powder, pumpkin seed, monk fruit extract, and protein from chia seeds. No fillers. This, along with our testers’ experience, is why we labeled it the best tasting pumpkin protein on our list. 

RELATED: Best Protein Powder for Smoothies

We recruited our very own Matt Dustin, CES, PN1-NC, and GGR staff writer, to test out Truvani, and he rated it a 4 out of 5 for taste after trying the Vanilla Chai flavor. “I thought it was amazing, and I’m typically not a fan of the flavor and texture of plant-based protein,” Matt reports. “It took me back to when I was a Starbucks barista in college making iced chai lattes. I loved the flavor so much, in fact, I’d drink it any time; expect a strong spice flavor!”

Matt also commented on the protein’s solubility, saying, “It turned out chalky when I mixed it with water, but as I said, that’s common with plant protein powders. It’s a bit better if you use milk, but I had to put some aggression down on that blender ball for it to totally dissolve.” So, we gave a 4 out of 5 for solubility. 

We gave it 5 out of 5 for side effects since Matt didn’t experience anything negative. The biggest downside to Truvani is undoubtedly the price tag. For a one-time purchase, Truvani will run you $60 a bag for 20 servings, which is…quite steep by industry standards. 

The good news is Truvani has an awesome, no-questions-asked, 30-day money-back guarantee, so you can go to the checkout page with a little less anxiety. 

Check out our full Truvani Protein Powder review. 

Best Organic Pumpkin Seed Protein: KOS Organic Plant Protein

Good for: Those who prefer organic products and don’t mind some gut-supporting ingredients

Best Organic

KOS Vegan Protein Powder

GGR Score: 4

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Product Highlights

• Multi-source vegan protein powder 
• USDA-certified organic, soy-free, gluten-free, dairy-free, non-GMO
• Digestive support via DigeSEB to help maximize absorption

Pros & Cons

Pros

• Manufactured in the USA
• Superfood-infused
• 20 g protein per serving
• Chocolate flavor is rich
• Enhanced with digestive support enzymes
• Under $1.50 per serving

Cons

• Customers say it has a gritty/chalky flavor
• Some users reported protein gave them stomach issues
• Reports of strong sweetness and bad aftertaste

Bottom Line

KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder.

Not only is KOS Plant Protein 100% organic pumpkin seed protein powder, it’s made in the USA and offers way more than protein. By the way, KOS contains a blend of pea protein, flax seed, quinoa, pumpkin seed protein, and chia seeds for a powerhouse in plant-based protein and an impressive amino acid profile. 

In addition to that, though, the protein contains a superfood blend made from organic veggies and prebiotic fibers, some added micronutrients, and five different digestive enzymes. There’s some coconut milk used, though, so be wary if you have a tree nut allergy. 

Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, tested KOS for us and had this to say. “I keep coming back to this vegan protein over and over again as it’s the yummiest of all the vegan proteins I’ve ever tried for GGR,” Amanda says, “and that’s quite a statement from me.”

“I didn’t see any side effects, but some bloating could happen,” Amanda adds. And she’s probably right, considering the fibers and enzymes it contains, which people used to standard protein powder might react differently to before they get used to the product. Either way, we rated 5 out of 5 for side effects. 

We rated solubility a 3 out of 5. “The solubility is tolerable, but don’t expect it to dissolve perfectly,” says Amanda. “For best results you should use a thicker liquid like milk if you want it to turn more into a creamy shake consistency.” 

For more, read our full KOS Vegan Protein Review here. 

Best Pumpkin Seed Protein for Athletes: Vega Sport Premium Plant-Based Protein Powder

Good for: Athletes without allergies who may have to submit to drug testing

Best For Athletes

Vega Sport Premium Protein

GGR Score: 4

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Product Highlights

• Multi-source vegan protein powder
• NSF Certified for Sport, vegan, and gluten-free 
• Includes BCAAs, probiotics, and tart cherry

Pros & Cons

Pros

• 30 grams of protein per serving
• Contains all essential amino acids but two that are made by the body
• 5 flavor options
• Supports recovery with tart cherry, probiotics, and turmeric extract

Cons

• Customers share new formula doesn’t blend well
• Pricey at over $2 per serving

Bottom Line

Vega Sport Protein is plant-based, third-party tested, and gluten-free, making it suitable for a wide variety of people. One scoop provides 30 grams of vegan-friendly protein. Our testers report taste and blendability is not comparable to whey protein, but far better than other vegan-friendly options on the market.

When I worked in college athletics in California, Vega Sport was my go-to brand to recommend to the student-athletes who were on a plant-based diet because the mindful blend of protein keeps athletes’ needs in mind by ensuring it contains all of the essential amino acids, and Vega Sport Premium contains tart cherry. 

Sports dietitians have used tart cherry juice for years now due to science suggesting it can drastically reduce muscle soreness⁵ when taken post-workout, especially for athletes who endure back-to-back bouts of exercise. 

Anthony O’Reilly tested Vega for us and went with the Mocha flavor. “Not a bad thing, but it definitely tasted more like a brownie,” Anthony describes. “Great vegan protein powder overall, considering it mixed easily and went well with my iced coffee in the morning.” Given this feedback, we rated Vega Sport a 4 out of 5 for taste and 3.75 out of 5 for solubility. 

RELATED: Types of Protein Powder and How To Find the Right One For You

We did have to give a 4 out of 5 rating for side effects, as there’s a risk for allergen contamination due to the protein being manufactured in a facility that processes peanuts, milk, soy, eggs, tree nuts, and sesame. So, we can’t say for sure that it’s soy-free like most other proteins on our list. Oh well, at least it’s got probiotics!

Best Unflavored Pumpkin Seed Protein: Sprout Organic Pumpkin Seed Protein

Good for: Those who prefer the purest pumpkin protein powder possible and aren’t fussy about taste

Best Unflavored

Sprout Organic Pumpkin Seed Protein

GGR Score: 3.85

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Product Highlights

* 20 g of protein per serving * NON-GMO * Gluten-free * Dairy-free * Soy-free * Whole-30 approved

Pros & Cons

Pros

• Excellent solubility
• Free from gluten, dairy, added sugars, soy, and artificial flavorings
• Suitable for those following the Whole 30 diet
• Certified USDA Organic

Cons

• Underwhelming taste when consumed on its own
• Can be pricey

Bottom Line

Sprout Organic Pumpkin Seed Protein is a great option for those looking for an alternative to pea-based, non-dairy protein powders. It tastes best when blended with non-dairy milk and frozen fruit.

This stuff is as pure as it gets. Non-GMO, no fillers, flavors, additives, or weird gums; there aren’t even sweeteners. The only ingredient in the pumpkin seed version of Sprout—they also have pea and sunflower seed proteins—is cold-pressed pumpkin seed powder. 

This means the powder is also full of healthy fatty acids and is nutrient-rich, providing nearly half of your daily needs of zinc and magnesium in one serving. Sprout also insists this single-ingredient, organic protein powder has a nutty flavor that’s also neutral enough to pair with anything. 

Well, we let Nicole Davis, CPT, PN1-NC, be the judge of that. “Honestly, I didn’t like this the first time I tried it,” Nicole admits. “To make up for it being unflavored, I used it in one of my smoothies with vanilla protein and frozen fruit, but I still got a weird flavor from it.” However, after some tinkering and creativity, the powder sort of worked for Nicole.

RELATED: A Registered Dietitian Breaks Down Pea Protein Benefits

“After playing around some, it became clear that dairy or plant-based milk is the best medium to mix it in for some creaminess, and it’s pretty good when you blend it with fruit,” Nicole continues. “Nice nutty flavor and not too sweet, but definitely works best in smoothies. I wouldn’t drink this on its own.” So, we gave a 3 out of 5 rating for taste since it does take some doctoring. 

Solubility performed better with a 5 out of 5 rating. “Didn’t get any chalkiness or chalky aftertaste, nor did I have problems with solubility,” says Nicole. “It shakes up well, likely due to the very fine texture of the powder.”

Due to the minimalist formulation of the powder, it’s friendly for those who are allergen-conscious, or adhere to special diets like Whole30, low-FODMAP, keto, or paleo. Just don’t expect an indulgently sweet shake like you’re used to with most protein powder brands. 

Best Budget Pumpkin Seed Protein: NOW Sports Organic Pumpkin Seed Protein

Good for: People looking for an affordable low-calorie vegan protein

Best Budget

NOW Sports Organic Pumpkin Seed Protein

GGR Score: 4.15

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Product Highlights

* Certified USDA Organic * No artificial sweeteners or flavorings * Non-GMO * Third-party tested for steroids

Pros & Cons

Pros

• Excellent solubility
• Certified USDA Organic
• Non-GMO
• No artificial flavors or sweeteners
• Free from common allergens

Cons

• Only 10 g of protein per serving
• Can be pricey if you use multiple servings to get more protein

Bottom Line

NOW Sports Organic Pumpkin Seed Protein is an unflavored, plant-based protein powder that won’t alter the taste of anything you mix it with. It also has excellent solubility. However, one serving only has 10 grams of protein.

NOW Sports is a family-owned brand known for offering pretty much every sports nutrition supplement you can imagine at reasonable prices, with their products being made in the USA since 1968.

Though their supplements are normally third-party tested by Informed Sport, their certified organic pumpkin seed protein powder is not. That said, though, organic pumpkin seed protein is the only ingredient you need to be worried about. 

Now Sports Pumpkin Seed Protein is also gluten-free, soy-free, and dairy-free with its single ingredient giving the powder a nutty flavor without any additives. 

RELATED: Pea Protein vs Whey Protein

The one bummer about this powder is that even though it’s by far the most affordable brand on our list, it only has 10 grams of protein per serving. It is important to remember that if you want the 20 grams most people are expecting from a protein powder, the price per serving will double.

That said, the simplicity of this power makes it more versatile for other uses, like in smoothies or protein shakes. So, if you plan to blend it with another type of protein powder or simply give foods like soups or cereals a boost in protein content, it’s an economical plant-based protein option to have on hand. 

Product tester Erin Chancer, CNC, CPT, echoes this saying, “I’ve had unflavored protein in the past that still had a lingering aftertaste or was just unpleasant, but that wasn’t the case here. It also mixes well into batters and shakes without diluting the taste.” She gave it a 5 for taste—because it’s as unflavored as it claims—and a 4.5 for solubility.

Best Clean Pumpkin Seed Protein: Orgain Simple Organic Plant-Based Protein Powder

Good for: Those who want a flavored protein powder without artificial sweeteners

Best Clean

Orgain Simple Plant Protein

GGR Score: 3.9

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Product Highlights

• Plant protein
• Blend of pea, pumpkin seed, almond, and chia
• Clean, simple formula with no artificial ingredients
• 20 g of protein per serving
• USDA organic
• Available in 3 flavors

Pros & Cons

Pros

• 20 g of protein per serving
• No artificial ingredients
• Organic

Cons

• Only 3 flavors available
• Expensive
• 11 g of carbs per serving

Bottom Line

Orgain Simple Plant Protein is a plant-based protein powder with a short ingredient list and no artificial flavors. You'll get 20 grams of protein per serving from pea, pumpkin seed, almond, and chia protein sweetened with 5 grams of coconut sugar per serving. There are 11 grams of carbs per serving, though, and it's quite expensive at about $2.53 per serving.

Though we have a couple of single-ingredient protein powders on our list, we crowned Orgain as the best clean pumpkin seed protein because we believe it has the best combination of flavored options with certified organic ingredients while still being non-GMO and containing no fillers or artificial ingredients. 

However, this means there are no artificial sweeteners or sugar alcohols. So, coconut sugar is used to sweeten the plant-based protein powder. Not much, but it’s something to be aware of. The supplement is also carbohydrate-rich, likely due to it containing so many sources of plant protein, including pea protein, brown rice protein, peanut flour, pumpkin seed protein, and almond protein. 

In other words, if you’re on a low-carb diet, such as keto or paleo, or you’re watching your macros, beware. But having said that, GGR Editor Frieda Johnson, CNC, SET, had this to say of the formula, “I think having so much of the formula made up of nuts and seeds gives it a really pleasant whole-food taste that you don’t usually find in protein powder.” She gave it a 5 for taste and a 4 for solubility.

If you want to know more, you can find our full review of Orgain Simple Plant Protein here.

Other Pumpkin Seed Protein Powders We Researched

• Garden of Life Raw Organic Unflavored Protein Powder: Our testers weren’t a fan of the earthy taste, and we can’t find evidence of it being third-party tested.

How We Picked and Tested the Best Pumpkin Seed Protein Powder

Plant-based diets are growing in popularity, so the number of vegan protein supplements available has risen dramatically. Unfortunately, this also means most of them are a mess. So, we chose the brands on our list using specific criteria that meets our standards. 

Amino Acid Profile

One of the biggest drawbacks of consuming plant protein is that the amino acid profile is often lacking compared to its whey and casein counterparts. Though pumpkin seed protein is technically a complete protein, its levels of tryptophan and methionine¹ are lower than other forms of plant protein like pea or rice. 

So, mindful companies will often add other forms of plant protein like pea, brown rice, or chia seed to help pick up the slack on the amino acid profile. These additional ingredients also allow for the product to be more nutrient-rich, which could mean more health benefits than just improved protein intake. 

RELATED: Are BCAAs Worth It? Insight From a Registered Dietitian

Diet-Friendly

Many people with allergies or lactose intolerance turn to plant-based protein for their protein needs. Luckily, most plant protein supplements containing pumpkin seeds are gluten-free, soy-free, and dairy-free. Some do implement coconut products, so read your labels if you have a tree nut allergy.

Pumpkin seed protein is also generally good for those on a keto or paleo diet. Whey products come from dairy, which has a natural carbohydrate content from lactose. However, seeds have hardly any carbs and are mostly rich in fatty acids, and we’re talking about the good kind that doesn’t raise your cholesterol. This is great news for those doing a low-carb diet. 

Taste

People used to the creamy and delicious flavor and texture of whey are often caught off guard by the very different flavors of most plant-based protein powders. Milk and milk products just tend to mix and taste better. 

So, we wanted to recommend pumpkin seed protein powders that don’t taste terrible, and our testers could see themselves drinking again.

Benefits of Pumpkin Seed Protein Powder

Though there are a lot of gripes about amino acids and bioavailability in conversations about plant-based protein powder, it’s still a good source of protein for those who don’t eat animal products. Here are some pros of using pumpkin seed protein powder.

More Micronutrients Than Whey

Dairy is most well-known for its calcium. However, outside of calcium, milk is famously low in micronutrients⁶. Pumpkin seeds contain 40% to 56%⁷ of your daily value of magnesium, copper, and manganese. They’re also rich in phosphorus, zinc, and iron. 

RELATED: What Is Whey Protein?

If you’re eating a true plant-based diet, you should already be getting plenty of antioxidants and micronutrients. However, if you’re not eating that many fruits and vegetables and want to switch up your protein powder, one made with pumpkin seeds could have more to offer. 

Plant Source of Essential Amino Acids

There aren’t many vegan sources of protein that contain all nine essential amino acids or are considered a “complete protein.” However, pumpkin seeds are an exception⁸. Given that studies have shown consuming all nine essential amino acids is critical for stimulating optimal muscle protein synthesis⁹, having a complete protein to use in your fitness recovery is necessary. 

Though meat, eggs, and whey are the most efficient ways to get in a good source of high-quality, complete protein, products like pumpkin seed protein can be an option for those who don’t include animal products in their daily diet. 

Great for Lactose Intolerance and Food Allergies

The top eight allergens in America are eggs, wheat, fish, shellfish, peanuts, tree nuts, soy, and milk. The problem is that most high-quality protein powders contain soy, egg, or milk products. Luckily, protein powder derived from seeds like pumpkin and chia lacks these common allergens, making it suitable for even the most complicated diets. 

RELATED: Best Lactose-Free Protein Powder

People who are intolerant to lactose may also get tummy issues when they consume whey products, which may lead to them gravitating toward a protein derived from plants. Products like pumpkin seed protein powder can help give them the amino acid content they’re used to without making them feel sick. 

Dosing and Interactions 

For the most part, protein powder derived from most sources is safe to consume as long as it is taken in moderation. If you have a pumpkin or pumpkin seed allergy, don’t use any of the products on this list. 

What is worth noting is some protein powder that contains pea protein—like most of the brands we tried—may cause bloating and cramping. Though our testers didn’t experience negative side effects, each person is different. Furthermore, these side effects often occur due to plant protein not being absorbed as efficiently in the gut¹⁰ as protein from animal products like dairy or eggs. 

Finally, if you are on prescription medications, have a chronic disease, are pregnant, or are breastfeeding, always consult your physician before starting a supplement regimen. 

Third-Party Testing

One problem with plant-based protein powder is it’s much harder to consistently find brands that are third-party tested. Studies evaluating protein powder supplements found that when compared to whey protein, plant protein powders were far more likely to have heavy metal contaminants¹¹, like arsenic, cadmium, mercury, and lead.

In fact, the same study concluded that, as of 2020, 75% of the protein powders tested by the Clean Label Project had some form of heavy metals, with twice the amount of lead being found in plant proteins than whey protein. 

RELATED: Plant-Based Protein Powder Benefits

The reason for this alarming statistic is that plants are grown in soil, which often contains heavy metals that leach into the plant fibers and end up being processed into protein powder. So, if a lab like Informed Choice or NSF for Sports tests that protein and it fails to meet their standards for lack of contaminants, the third parties will not certify the product. 

Though the heavy metals present in these powders are very unlikely to be fatal, it can be difficult for companies to include a number of plants high enough for a decent protein content but low enough for third-party labs to certify the powder as safe. So, if heavy metals are concerning, choose your brands carefully. 

Buying Guide: What to Look for in Pumpkin Seed Protein Powder

If you’re used to the simplicity of whey, foraging for a plant protein powder can seem like an entirely new expedition. Here are some things to focus on during your search. 

Grams of Protein

Eating a diet full of plants is great for getting antioxidants, keeping your cholesterol low and satiety high, and promoting overall wellness. The problem is that those who go full vegan need to be mindful of how much protein they’re getting since plant proteins are not digested as readily or efficiently in the body as animal protein⁹. 

That’s when supplementing with plant-based protein powder may be a good idea, as it can make meeting your protein needs from food alone much less overwhelming. Try choosing a plant protein powder with a higher protein per gram count so you don’t make supplementing overwhelming, too. Smaller volumes of powder also can reduce your exposure to heavy metals. 

RELATED: How Much Protein Do I Need?

Customer Reviews

The flavor and solubility of plant protein powder can vary wildly, and let’s face it, many of them are too expensive to purchase completely blind. So, to minimize the amount of sweating you’ll do on the checkout page, consider looking over the customer reviews. 

It’s smart to read reviews—wink!—on third-party sites as companies often pad their product pages with positive reviews for a more favorable overall rating. Amazon is a great place for raw, honest feedback from verified buyers. 

Check these products out for yourself before buying, and use your best judgment on what the consensus may be for certain brands, especially as it pertains to side effects like bloating and cramping. 

Number of Ingredients

Whether it’s a habit of a dietitian or a California resident, checking ingredient lists is second nature, but for good reason. The more ingredients there are, the higher the odds of stomach upset, allergic reactions, and exposure to additives that offer no nutrition. 

RELATED: Ditch the Fillers With the Best Clean Protein Powder

That said, there’s one thing you should be aware of. The lack of additives might shorten the product’s shelf life because many common ingredients like maltodextrin and lecithin extend the longevity of protein powders, thereby justifying their inclusion.

FAQs About the Best Pumpkin Seed Protein Powder

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

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2. Jäger R, Shields KA, Lowery RP, et al. Probiotic Bacillus coagulans GBI-30, 6086 reduces exercise-induced muscle damage and increases recovery. PeerJ. 2016;4:e2276. Published 2016 Jul 21. doi:10.7717/peerj.2276
3. Moreno-Pérez D, Bressa C, Bailén M, et al. Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. Nutrients. 2018;10(3):337. Published 2018 Mar 10. doi:10.3390/nu10030337
4. Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
5. Vitale KC, Hueglin S, Broad E. Tart Cherry Juice in Athletes: A Literature Review and Commentary. Curr Sports Med Rep. 2017;16(4):230-239. doi:10.1249/JSR.0000000000000385
6. González-Weller D, Paz-Montelongo S, Bethencourt-Barbuzano E, et al. Proteins and Minerals in Whey Protein Supplements. Foods. 2023;12(11):2238. Published 2023 Jun 1. doi:10.3390/foods12112238
7. FoodData Central. Seeds, pumpkin and squash seed kernels, dried. fdc.nal.usda.gov.
8. Dash P, Ghosh G. Amino acid composition, antioxidant and functional properties of protein hydrolysates from Cucurbitaceae seeds. J Food Sci Technol. 2017;54(13):4162-4172. doi:10.1007/s13197-017-2855-6
9. Church DD, Hirsch KR, Park S, et al. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020;12(12):3717. Published 2020 Dec 2. doi:10.3390/nu12123717
10. Schaafsma G. Advantages and limitations of the protein digestibility-corrected amino acid score (PDCAAS) as a method for evaluating protein quality in human diets. Br J Nutr. 2012;108 Suppl 2:S333-S336. doi:10.1017/S0007114512002541
11. Bandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020;7:1255-1262. Published 2020 Aug 21. doi:10.1016/j.toxrep.2020.08.001

Destini Moody, RD, CSSD, LD

Destini Moody, RD, CSSD, LD is a sports dietitian and the head of performance nutrition for the NBA G League Ignite. In addition to working with pro athletes, Destini has ghostwritten four weight loss and wellness cookbooks. She also authors online content covering fitness and nutrition topics.

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