Best whey protein alternatives in 2026
People look up a whey alternative when dairy doesn't agree with them, when they don't eat animal products, or when they want more than protein in the scoop. Whey is still the stronger choice if muscle is the only goal. This is the shortlist for everyone else.
Quick comparison
| Option | Best for | Protein | What you give up versus whey |
|---|---|---|---|
| Cantein hemp | A short plant label, no dairy | 22g flavored or 28g unflavored per 35g scoop | Less leucine per gram. Earthy taste. Costs more per 20g of protein than the cheapest hemp. |
| Pea protein isolate | The most protein per gram of plant powder | About 24g in a 30g scoop | A legume. Labels often add sweeteners and gums. Less leucine than whey. |
| Soy protein isolate | A complete plant protein with more leucine than hemp | About 25g and 1.92g leucine per 28g scoop | Still a legume, and a common allergen. |
| Egg white protein | Dairy-free, if you eat eggs | Complete, high in leucine and lysine | Not vegan. Egg allergy. |
| Other hemp powders | More fiber, or a lower price | 13–20g per serving on the brands compared below | Less protein per scoop than Cantein unflavored. Same leucine limit as any hemp. |
The amino acid numbers for pea, soy, and egg white are the same ones used on pea protein alternatives. The hemp brand prices below were checked on each brand's site on October 2, 2026.
Cantein, when hemp is the fit
Cantein is USDA Organic hemp protein from cold-pressed seed. Flavored scoops are 22g of protein in 35g. Unflavored is 28g in the same 35g, one ingredient. A scoop has 2g of fiber and no dairy. Leucine is about 1.44g in a flavored scoop and 1.80g unflavored.
It fits if you want a plant powder that is not a legume, and a label you can read in one line. It is the wrong pick if you need whey's leucine in one scoop, if you want the cheapest hemp, or if you want the hemp grown in Canada. Unflavored was $1.79 per 20g of protein one-time, and $1.61 subscribed, on October 2, 2026. Anthony's was $1.34 on that date. Our hemp is grown in Heilongjiang, China.
Where those claims come from
The scoop sizes are the Cantein label. The leucine gap versus whey is spelled out on hemp protein vs whey: a 2018 study found about 2.7g of leucine in 25g of whey protein, and matching that with Cantein takes about 42g of hemp protein, roughly two flavored scoops. A 2020 review of protein-quality scores put whey above hemp, mostly because hemp is lower in lysine. We don't know of a trial that compared hemp and whey head to head for muscle gain.
Heavy metals: Eurofins tested one sample of the hemp protein in Cantein in September 2025. A 35g scoop of unflavored had 0.22µg of lead and 0.49µg of cadmium. That is one sample, not every lot. The lab page has the certificate details.
Cantein versus whey
| Cantein | Typical whey isolate | |
|---|---|---|
| Source | Hemp seed | Milk |
| Lactose and milk protein | None | Milk protein. Isolate is usually under 1g of lactose. |
| Fiber | 2g per scoop | None |
| Leucine | About 6.5% of the protein | About 11% of the protein |
You gain a dairy-free scoop with a little fiber. You give up leucine density and the larger body of muscle research behind whey. If you stay with hemp and still want the leucine, use a bigger serving, pair the scoop with other protein in the same meal, or spread protein across the day. The 100g without whey guide builds those days.
The other alternatives
Pea protein
Pea isolate is the default plant powder, and it is the right one if you want more protein per gram and you tolerate legumes. About 24g of protein in a 30g scoop, with more lysine than hemp. Give it up if beans bother you, or if the tub is really a blend of sweeteners and gums. The checks are on pea protein alternatives. If pea already works, keep it.
Soy protein isolate
Soy is the plant option closest to whey on protein quality. About 25g of protein and 1.92g of leucine in a 28g scoop, and it is complete on its own. Choose it over hemp if leucine matters and you eat soy. Skip it if soy is an allergen or you are avoiding another legume.
Egg white protein
Egg white is a complete dairy-free protein, high in leucine and lysine, if you eat eggs. It is not a vegan swap. An egg allergy rules it out.
Other hemp powders
Hemp is a category, not one product. On October 2, 2026, Manitoba Harvest Max Protein was 20g of protein and 3g of fiber in 32g, grown in Canada, at $1.49 per 20g of protein, and listed as sold out. Anthony's was 15g of protein and 6g of fiber in 30g, at $1.34 per 20g, with a California Prop 65 warning. Navitas was 13g of protein and 7g of fiber. Nutiva Peak Protein was 15g of protein and 6g of fiber. Cantein unflavored has the most protein per scoop of that set, and the least fiber. The full table is on best hemp protein powder.
No powder
Firm tofu, tempeh, eggs, and fish cover the same job with more cooking. Use them if you would rather not buy another tub.
Questions before you switch
Is hemp a complete protein?
Yes. It has all nine essential amino acids. Lysine is the limiting one, which is why the protein-quality score sits below whey and soy.
Will one scoop replace whey for muscle?
No. Whey has more leucine per gram. Two flavored Cantein scoops get into the leucine range of 25g of whey. Details are on hemp versus whey.
Is it dairy free?
Cantein has no lactose and no milk protein. Whey isolate is low in lactose and still a milk protein.
What does it cost?
Unflavored Cantein was $1.79 per 20g of protein one-time on October 2, 2026, or $1.61 on the subscription price used that day. Anthony's hemp was cheaper. Prices move. Check before you buy.
Does hemp protein contain THC?
Hemp seed foods are not a THC product. When Eurofins tested the hemp protein in Cantein, no THC or CBD was detected in that sample. The THC page has the rest.
Which one to buy
Stay on whey if you tolerate dairy and muscle is the goal. Choose pea if you want the most protein per gram of plant powder and legumes are fine. Choose soy if you want a complete plant protein with more leucine than hemp. Choose egg white if you eat eggs and want to leave dairy.
Choose Cantein if you want organic hemp, a short label, and no dairy, and you can make up the leucine with a larger serving or another protein in the meal. Choose Anthony's or Manitoba Harvest instead if price or Canadian origin matters more than protein per scoop. Choose Navitas or Nutiva if fiber is the point.
I run Cantein, so weigh that accordingly. Scoop numbers are our label. Other hemp prices are from each brand's site on October 2, 2026. Pea, soy, and egg figures are the ones already cited on our pea alternatives page. Not medical advice.