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The 10 Best Protein Powders, Tested and Reviewed

These dietitian-approved protein powders are great for muscle gain, weight management, and overall health

By Sarah Anzlovar, MS, RD
Updated on August 20, 2024
Medically reviewed
Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
by Barbie Cervoni MS, RD, CDCES, CDN
Fact checked
Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more.
by Autumn Rauchwerk, MS, RDN, E-RYT
Naked Nutrition Chocolate Whey Protein Powder in a scoop next to its container and a blender bottle

Verywell Fit / Jhett Thompson

Protein powders are an excellent choice for supporting muscle recovery or simply boosting your protein intake. While they can be useful for anyone, they're especially helpful for people with higher protein needs, including athletes, bodybuilders, or people following a vegan or vegetarian diet. Plus, they make a delicious addition to smoothies, shakes, or even baking recipes!

Registered dietitian Lauren Manaker, MS, RDN, LD, emphasizes the importance of finding a protein powder that fits your dietary preferences and lifestyle. You should also consider what works best for your body; for example, some people might find that soy—or dairy-based proteins can cause digestive issues such as bloating and, therefore, may want to try a pea protein instead. Finally, remember to check the label for any additional ingredients like sweeteners, adaptogens, probiotics, or caffeine that you might want to include or avoid.

To bring you the best protein powders, our team analyzed the latest research, consulted with registered dietitians, and tested 25 top-rated protein powders. We evaluated each one for quality, third-party testing, nutritional composition, and, of course, taste, texture, and smell. Whether you're looking for the best whey protein, a plant-based alternative, or a protein powder for weight loss, we have the top picks to help you find your perfect match!

Editor's Note

Our team of registered dietitians meticulously reviews and evaluates each supplement we recommend using a comprehensive dietary supplement methodology. Additionally, a registered dietitian from our Expert Review Board ensures every article is scientifically accurate.

It's important to note that protein powders can contain added vitamins, minerals, and enzymes, which may interact with certain medications. For instance, whey protein can reduce the effectiveness of some antibiotics and Parkinson’s disease medications.

Always consult with a healthcare professional before adding any supplement to your routine. This ensures the supplement is suitable for your individual needs and helps determine the correct dosage.

Pros

  • Informed Choice Certified

  • Sourced from grass-fed cows

  • Delicious taste and smooth texture

  • Three ingredients with no artificial sweeteners or flavorings

Cons

  • Does not dissolve completely when mixed with plain water

Key Specs:

Protein source: Whey concentrate | Serving size: 2 scoops (38g) | Protein per serving: 25g | Gluten-free: Yes | Vegan: No | Sweeteners: Coconut sugar

Who's It For

Best for those who want a protein that is sourced from grass-fed cows with minimal ingredients; and especially great for athletes looking for muscle growth and repair.

Why We Recommend It

Naked Whey is a high-quality whey protein product with a simple ingredient list and a reasonable price tag, making it our top pick. It contains whey protein concentrate that is cold-pressed and sourced from grass-fed cows on small dairy farms in California and Idaho. Whether you pick chocolate, vanilla, strawberry, or unflavored, this protein powder does not contain any artificial ingredients, flavors, sweeteners, or colors.

Whey protein has been well studied and is considered to be a superior protein source for athletes due is its bioavailability and amino acid profile. It is a complete protein with high amounts of essential amino acids, particularly branch-chain amino acids, which are important for muscle repair and synthesis.

Naked Whey prides itself on keeping ingredients to a minimum. The chocolate flavor contains only whey protein concentrate, organic coconut sugar, and organic cocoa powder. Our testers loved the rich chocolate taste, subtle sweetness, and smooth texture of this powder, which pairs well with a milk base or blended into a smoothie.

This protein powder is GMO-free, soy-free, and certified gluten-free. A serving of the chocolate flavor provides an impressive 25 grams of protein, 5 grams of sugar, and 6 grams of BCAAs per serving. Naked Whey is Informed-Choice Certified, which means it does not contain banned substances for athletes and has been third-party tested for heavy metals.

Things To Consider

While we found in our testing that this powder doesn't dissolve completely in water alone, leaving behind some powder at the bottom of the glass, it still has a pleasant texture with no graininess.

Expert Opinion

“I take Naked Whey protein powder daily post-workout, and I couldn’t be happier with the taste! It blends perfectly with all kinds of milk for a frothy smoothie, and I love that it’s made with clean ingredients. It’s by far the best protein powder I’ve ever had, and I love that it comes in multiple flavors.” —Isabella Broggini, NASM-CPT, associate editorial director and Verywell Fit product tester

  • Naked Whey Chocolate Protein Powder being shaken in a bottle by a person
    PHOTO: Verywell Fit / Jhett Thompson
  • Person tasting shake made with Naked Whey Chocolate Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
  • Person pouring shake made with Naked Whey Chocolate Protein Powder into a glass
    PHOTO: Verywell Fit / Jhett Thompson
  • Person scooping out Naked Whey Chocolate Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
  • Naked Whey Chocolate Protein Powder in a scoop on a marble table
    PHOTO: Verywell Fit / Jhett Thompson
Pros

  • NSF Certified for Sport

  • Only 2 ingredients with no added sweeteners or flavorings

  • Isolate form has a higher protein concentration and is lower in lactose

Cons

  • Best mixed into flavored beverages, smoothies, or foods like oatmeal

Key Specs:

Protein source: Whey | Serving size: 2 scoops (22.3g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: No | Sweeteners: None

Who's It For

Best for those who are seeking a protein powder to add to more than just shakes (such as baked goods and energy bites) and for people who want a lower carbohydrate and fat option. Also, a good option if you want a whey protein but are sensitive to lactose.

Why We Recommend It

KLEAN Athlete’s KLEAN Isolate (unflavored) came out on top in our testing as the best unflavored and versatile protein powder. Its simple ingredient list—just whey protein isolate and sunflower lecithin—means that you’re just getting the protein you need without added sugars, artificial sweeteners, added fibers, or other ingredients that you may want to avoid.

Whey protein isolate is a highly concentrated form of whey, with about 90% protein and fewer carbohydrates and fats. Isolates have a lower lactose content, making them a good option for lactose-sensitive people.

Because it’s unflavored, it can be easily added to a variety of foods to boost your protein intake, including oatmeal, pancakes, baked items, smoothies, energy bites, and more.

KLEAN Isolate is NSF certified for sport, a third-party organization that ensures that the product contains what the label says and doesn't contain harmful contaminants or substances banned by sport.

Things To Consider

Since this is unflavored, our testers didn't love it on its own mixed with just water, so you'll want to mix it into a shake or baked good. It also comes in chocolate and vanilla, but these flavors do contain stevia and monk fruit extract, which some people may not like. 

Pros

  • USDA Organic

  • Vegan-friendly, complete plant-based protein

  • Good source of vitamins and minerals

  • No aftertaste

Cons

  • Contains a digestive enzyme blend that may not be suitable for all

  • Not third-party tested

Key Specs:

Protein Source: Pea, flax, quinoa, pumpkin and chia seeds | Serving Size: 2 scoops (39 grams) | Protein per serving: 20 grams | Gluten-free: Yes | Vegan: Yes | Sweeteners: stevia, coconut sugar, monk fruit

Who's It For

Best option if you're looking for a protein that also contains a blend of fruits and vegetables, vitamins and minerals and even digestive enzymes.

Why We Recommend It

Kos Organic Plant Protein Chocolate is a great option if you are looking for a plant-based, organic protein powder. Plant-based powders often have a grainy texture, but we found this powder mixes well into both smoothies and plain water, with a smooth texture and no grittiness or unpleasant aftertaste. It has a mild chocolate flavor and subtle sweetness that tastes like chocolate milk. Add it to water in a shaker bottle for a simple protein shake, or try it blended with your milk of choice and a frozen banana for a dessert-like, nutrient-dense smoothie.

This pick is made with Peruvian cacao, Himalayan salt, organic coconut milk, a dash of stevia and monk fruit, as well as five plant-based protein sources, including pea, flax seed, quinoa, pumpkin seeds, and chia seeds, with 20 grams of protein per serving, including all essential amino acids. It contains a fruit and veggie blend with apple, carrot, orange, cranberry, mushroom, and tomato, providing an antioxidant and nutrient boost. It also has 6 grams of fat from coconut milk and seeds and 3 grams of fiber.

In addition, the powder contains a vitamin and mineral blend that contributes to an impressive nutrient profile: 30% Daily Value (DV) of iron, 45% DV of vitamin B12, and 20% DV of zinc.

This product is USDA Organic, non-GMO, and free of gluten, soy, artificial sweeteners, and colors.

Things To Consider

  • If you are taking a multivitamin or other supplements, make sure you are not exceeding the Tolerable Upper Intake Level (UL) of any nutrient, as this product contains added vitamins and minerals.
  • This also contains a digestive enzyme blend that may be beneficial for some but lacks scientific backing to prove health benefits for regular use.
  • The fiber from this protein comes from inulin, which can cause digestive issues in some people, such as bloating.

Expert Opinion

"This is by far my favorite protein powder, especially the chocolate peanut butter flavor. It blends super smoothly, doesn't have that typical grassy vegan protein powder flavor, and I never feel bloated like with so many other options." —Shushy Rita Setrakian, MS, RD, writer and Verywell Fit product tester

  • KOS Vegan Superfood Protein Powder bottle next to a scoop and shaker
    PHOTO: Verywell Fit / Jhett Thompson
  • A close-up of KOS Vegan Superfood Protein Powder inside of a scoop
    PHOTO: Verywell Fit / Jhett Thompson
  • Person pouring shake made with KOS Vegan Superfood Protein Powder into a glass
    PHOTO: Verywell Fit / Jhett Thompson
  • A close-up of KOS Vegan Superfood Protein Powder inside the original container
    PHOTO: Verywell Fit / Jhett Thompson
  • Person scooping out the KOS Vegan Superfood Protein Powder from bottle
    PHOTO: Verywell Fit / Jhett Thompson
Pros

  • NSF certified for Sport and Informed Sport certified

  • Contains mix of protein and carbs for post-workout recovery

  • Sourced from grass-fed cows

Cons

  • Contains a proprietary enzyme blend that lacks scientific backing for regular use

Key Specs:

Protein source: Whey | Serving size: 2 scoops (40g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: No | Sweeteners: Stevia

Who's It For

Best for athletes and active individuals engaging in high-intensity and long-duration exercise who not only want protein for muscle growth and synthesis, but also looking for a higher carbohydrate option to help replenish muscle glycogen stores after intense exercise.

Why We Recommend It

Momentous Recovery Protein is a good whey-based option for athletes or active individuals looking to support muscle repair and growth and replenish glucose stores post-training. Registered dietitian Allison Knott, MS, RDN, CSSD, CDN, explains that consuming whey protein after resistance exercise has been shown to be more beneficial for building and repairing muscle than other protein sources such as casein and soy. She adds that it can result in increased lean muscle mass and improved strength. Additionally, this protein is NSF Certified for Sport and Informed-Sport certified, two third-party certifications that ensure purity and safety for use in sport.

Momentous Recovery also provides 10 grams of carbohydrates, which can contribute to the carbohydrate intake needed to replenish muscle glycogen stores post-exercise. However, depending on the intensity and duration of your workout, you will likely need more carbohydrates than this to recover post-exercise. We recommend blending this powder into a smoothie with berries and a banana or stirring it into oatmeal for a carbohydrate boost. It also offers some sodium, which may help replenish what’s lost through sweat.

This option comes in both chocolate and vanilla flavors, which are sweetened with stevia.

Things To Consider

Take note, this product contains a digestive enzyme blend, ProHydrolase said to enhance amino acid absorption and usage. However, only one very small study in recent years has explored this theory, with no benefit found. That said, there weren’t any side effects, so while it may not be helpful, it’s also likely not problematic.

Pros

  • Informed Choice Certified

  • Dissolves quickly and completely in water with a smooth texture

  • Slower absorbing protein that may help promote overnight muscle recovery

  • Contains 45% Daily Value of calcium

Cons

  • Contains artificial sweeteners and flavorings

Key Specs:

Protein Source: Casein | Serving Size: 2 scoops (36 grams) | Protein per serving: 25 grams | Gluten-free: Not certified | Vegan: No | Sweetener: sucralose, acesulfame potassium

Who's It For

Best option if you are drinking your protein powder closer to bedtime. Also good for people who need a good calcium source for bone health.

Why We Recommend It

If you're looking for a delicious-tasting casein powder, try Dymatize’s Elite Casein Protein Powder. Casein is another dairy-based protein source containing all nine essential amino acids and more calcium than whey protein. It is digested and absorbed more slowly than whey, potentially helping to promote muscle recovery overnight if consumed after exercise and 30 minutes before sleep.

We appreciate that it is Informed Choice Certified, so it is a good choice for athletes. Each two-scoop serving contains 130 calories, 25 grams of protein, 2 grams of fat, 3 grams of carbohydrates with no added sugar and 45% of the Daily Value of calcium.

This product has a smooth texture, and we found in our testing it dissolves quickly and completely in water with no gritty texture. The vanilla flavor is mild and pleasant, with no aftertaste, and it pairs well with just plain water, a milk base, or mixed into a smoothie. It also comes in other flavors, including chocolate, cinnamon bun, and cookies and cream.

Things To Consider

Of note, it does contain artificial sweeteners, including sucralose and acesulfame potassium, as well as gums and other additives, which some may not prefer to consume; these ingredients can also cause bloating in some people.

  • Person holding a shaker while Dymatize Elite Casein Chocolate Protein Powder container is placed aside
    PHOTO: Verywell Fit / Jhett Thompson
  • Person pouring shake made with Dymatize Elite Casein Chocolate Protein Powder into a glass
    PHOTO: Verywell Fit / Jhett Thompson
  • Close up of Dymatize Elite Casein Chocolate Protein Powder in a scooper
    PHOTO: Verywell Fit / Jhett Thompson
  • Person sipping shake made with Dymatize Elite Casein Chocolate Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
  • Person holding a jar of Dymatize Elite Casein Chocolate Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
Pros

  • Only two ingredients

  • USDA organic, Non-GMO, and vegan

  • Contains fiber and omega-3’s

Cons

  • Lower in essential amino acids, including BCAAs

Key Specs:

Protein source: Hemp | Serving size: 4 tablespoons (32g) | Protein per serving: 20g | Gluten-free: Not certified | Vegan: Yes | Sweeteners: none

Who's It For

Best for someone who needs a plant-based protein powder high in omega-3s, and isn't exercising like an athlete. Also a good option for someone who gets a variety of other protein sources that can help meet essential amino acid needs.

Why We Recommend It

We love Manitoba Harvest Hemp Yeah! Max Protein for its simple ingredient list—just hemp seeds and oregano extract. In addition to 20 grams of plant-based protein, the ground hemp seeds contribute omega-3 fatty acids, fiber, iron, potassium, magnesium, zinc, copper, and some B vitamins. Studies show that omega-3 consumption can help to promote heart health, especially by lowering triglyceride levels.

Since this pick is unflavored and unsweetened, this protein powder can be added to a variety of different foods and drinks to increase your protein consumption without the aftertaste that some powders have. Hemp Yeah! Max Protein is USDA Organic, non-GMO Project verified, and certified Kosher. Manitoba Harvest is also a Certified B-Corp. Take note that some testers found the texture to be slightly grainy and gritty, with a unique, nutty-like flavor. It is best mixed with banana and other fruit and milk of choice.

Things To Consider

The one drawback to this product is that is is lower in essential amino acids, including BCAAs, so it may not be the best choice for athletes focused on muscle repair and growth. However, as long as you’re consuming other sources of protein in your diet—whether from plants or animals— you can meet all of your amino acid and protein needs.

Pros

  • USDA Organic

  • Third-party tested

  • Contains three simple ingredients

  • Sourced from grass-fed cows

Cons

  • Slightly grainy texture and aftertaste when mixed with plain water

Key Specs:

Protein source: Whey protein concentrate | Serving size: 1 scoop (26.7g) | Protein per serving: 20g | Gluten-free: Yes | Vegan: No | Sweeteners: Organic monk fruit powder

Who's It For

Best for those who are going to mix their protein into a smoothie with other flavor enhancing ingredients. Also a good choice for those who want a whey protein sourced from grass-fed and humanely treated cows.

Why We Recommend It

If you are looking for a whey protein that is certified USDA organic, we recommend Natural Force Organic Whey Protein. The vanilla bean flavor contains just three simple organic ingredients: grass-fed whey protein concentrate, vanilla flavor, and monk fruit powder. This powder is also available in unflavored and chocolate.

Natural Force's whey is sourced from grass-fed cows from family-owned farms in California, and the company prides itself on sourcing from only humanely treated cows. In addition to being USDA-Organic, this protein powder is also Non-GMO Project Certified, gluten-free, and soy-free. Natural Force states every batch of protein powder is third-party tested for ingredient amounts and heavy metals and that it is free of microbial contamination. Certificate of Analysis for each batch of protein powder is listed on their website.

Each scoop serving provides 110 calories, 20 grams of protein, and less than 1 gram of sugar.

Things To Consider

We recommend mixing this into smoothies to get the best taste and texture. Our testers noted that when mixed with just plain water, this powder does not fully dissolve, leaving a grainy texture and some clumps. It also has a slight aftertaste.

Pros

  • Third-party tested

  • Vegan, USDA Certified Organic, and non-GMO

  • Only ingredient is pea protein

  • Informed Sport Certified

Cons

  • Lower protein than other powders on our list

Key Specs:

Protein source: Pea | Serving size: 2 scoops (20g) | Protein per serving: 15g | Gluten-free: Not certified | Vegan: Yes | Sweeteners: None

Who's It For

Best for those who want a single-ingredient protein, and may be mixing this product in with other protein sources, as it is on the lower end of our list for amount of protein per serving.

Why We Recommend It

Now Sports Organic Pea Protein contains just one ingredient—organic yellow pea protein isolate. It’s free from all major allergens and is certified vegan, non-GMO, and USDA Certified Organic. It’s third-party tested and Informed Sport Certified, which means it doesn’t contain 250 banned substances by sport.

Two scoops provide 15 grams of plant-based protein powder, which contains all nine essential amino acids. It also contains 5 milligrams of iron (about 30% of your daily needs), which may be helpful for people who don’t get enough from their diet. Because it contains only one ingredient, pea protein, it is best used, either added to your favorite smoothie or mixed into pancakes or oatmeal for a post-workout meal.

Things To Consider

While this powder's protein content is still enough for a post-workout snack, it is a little lower than other powders. If you use this as a post-workout meal, you will want to add other protein sources or increase the serving size.

Expert Opinion

"I love that Now Sports' Organic Pea Protein Powder is organic, vegan, and only contains one ingredient. It tastes okay (not amazing, not off-putting), and the flavor is easily hidden in smoothies. Plus, it dissolves well without clumping, which is something I look for in a good protein powder." —Gabby Applebury, MA, LMFT, associate editor and Verywell Fit product tester

Pros

  • Informed Sport Certified

  • Dissolves well in water with a smooth texture

  • Comes in single-serve packets convenient for travel and on-the-go

Cons

  • Slightly powdery aftertaste

Key Specs:

Protein Source: Whey protein isolate, whey protein concentrate | Serving Size: 1 scoop (35 grams) | Protein per serving: 25 grams | Gluten-Free: Yes | Vegan: No | Sweetener: stevia

Who's It For

Best for those who want a protein that tastes good mixed in just water, and also one that comes in single-serve packets to take on-the-go.

Why We Recommend It

While there are several flavored protein powders on our list, Ascent Native Fuel Whey in the chocolate peanut butter flavor tops our list. This delicious protein powder contains both whey protein concentrate and whey protein isolate. In our testing, we found the rich taste of the chocolate peanut butter tastes great on its own, mixed with a water or milk base or blended into a smoothie with complimentary flavors like frozen banana and milk. It also dissolves well, leaving no clumps and giving it a smooth texture.

One scoop contains 25 grams of protein with 2.7 grams of leucine to support muscle recovery. It is sweetened with stevia and contains natural flavorings, cocoa powder, sea salt, and lecithin, an emulsifier for a smoother texture. Ascent Native Fuel Whey is free from artificial ingredients and comes in various flavors, including chocolate, chocolate peanut butter, lemon sorbet, vanilla bean, and unflavored.

This whey protein comes in single-serve packets, so you can test the powder out before committing to a larger bag or use them for on-the-go and travel. We also like that it's Informed-Sport Certified, a certification program that verifies that sports supplements are free from banned substances. It's gluten-free, but it does contain milk and peanuts.

Things To Consider

This protein does have a slightly powdery aftertaste. If you aren't a huge fan of stevia, this may not be the best pick for you.

  • Ascent Native Fuel Whey Protein Powder displayed on a desk along with a shaker
    PHOTO: Verywell Fit / Jhett Thompson
  • Person pouring shake made with Ascent Native Fuel Whey Protein Powder into a glass
    PHOTO: Verywell Fit / Jhett Thompson
  • Person opening packing of Ascent Native Fuel Whey Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
  • Person holding a pack of Ascent Native Fuel Whey Protein Powder
    PHOTO: Verywell Fit / Jhett Thompson
  • Ascent Native Fuel Whey Protein Powder in a scoop
    PHOTO: Verywell Fit / Jhett Thompson
Pros

  • Informed Choice Certified

  • Contains choline

  • Transparent sourcing with traceable ingredients

Cons

  • Lower in essential amino acids, including BCAAs

Key Specs:

Protein source: Pea | Serving size: 1 scoop (30g) | Protein per serving: 20g | Gluten-free: Yes | Vegan: Yes | Sweeteners: Reb-M (fermented sugarcane) and monk fruit extract

Who's It For

Best for those who may want to improve cognitive function.

Why We Recommend It

Rituals Essential Protein Daily Shake 18+ is a favorite among flavored protein enthusiasts. It not only contributes 20 grams of plant-based protein per scoop but also contains 150 milligrams of choline, a nutrient most people don't consume enough of, especially those who don’t regularly eat eggs. Choline can help improve cognitive function and reduce cardiovascular disease risk.

Essential Protein Daily Shake 18+ contains 290 milligrams of sodium per scoop, which may help replenish electrolytes lost during exercise. It also contains some iron and calcium. It is flavored with natural vanilla bean extract and sweetened with monk fruit and Reb-M (fermented sugarcane), with no added sugar. The protein source is pea protein, which is a complete protein, but it is lower in some essential amino acids, including BCAAs, than dairy protein sources like whey and casein.

Ritual prioritizes quality and transparency of ingredients through its Made Traceable™ program, providing sourcing information on each ingredient it includes in the powder. It’s also Informed Sport Certified and tested for over 250 banned substances, heavy metals, microbes, and other potential contaminants.

Things To Consider

While the sweetener blend in this product doesn't contain any calories, it may contribute to bloating in some people.

Expert Opinion

"I love Ritual’s Essential Protein Daily Shake because it tastes amazing, has clean ingredients, and is third-party tested. But what I love most is the brand’s transparency. They list exactly where each ingredient is sourced, supplied, and manufactured—down to the specific locations. Plus, they explain why each ingredient is included and its specific benefits. An incredible example of seller-to-customer transparency!" —Michelle Parente, CYT, editor and Verywell Fit product tester

Where We Stand

Naked Whey in the chocolate flavor came out on top as our favorite protein powder because of its simple ingredient list and versatility for use in multiple recipes (smoothies, added to yogurt, oatmeal, etc.). It also scored high points with our testers, including athletes. Our favorite plant-based option is Kos Organic Plant Protein because of its smooth texture, great taste, impressive nutritional profile, and added fruit and vegetable blend.

Are Protein Powders Beneficial?

Protein powders can help you meet your protein needs, especially if your lifestyle/diet requires additional protein or if you have trouble getting enough from food. But keep in mind that foods naturally high in protein also have other important nutrients, including vitamins, minerals, antioxidants, fiber, and, in some cases, healthy fats, so it’s best to prioritize food sources of protein first.

It’s important to understand that more protein isn’t always better and that consuming excess protein without strength-training exercise doesn’t result in muscle growth.

However, certain groups of people may be more likely to benefit from a protein powder, whether regularly or on occasion.

  • Athletes. Most athletes need between 1.2 to 2.0 grams of protein per kilogram of body weight per day (95 to 135 grams of protein for someone weighing 150 pounds or 68 kilograms). This is 50% to 150% of the needs of the average adult. Protein powders, especially those containing whey protein, have also been shown to promote quicker recovery from exercise.
  • Pregnant and breastfeeding people. Protein needs are higher in the later stages of pregnancy and while breastfeeding. New research suggests that breastfeeding people may need up to 1.7 grams of protein per kilogram of body weight, which is double that of a non-breastfeeding person. Protein powders may be helpful in meeting those elevated needs. If you are pregnant or breastfeeding, always consult with a healthcare provider before adding a supplement, and be sure to choose one that is third-party verified by a reputable source so you know it doesn’t contain any potentially harmful ingredients. 
  • People with certain dietary restrictions. If you follow a diet that makes it difficult for you to consume enough protein through food, such as a vegetarian or vegan diet that is not rich in plant protein sources, protein powders may be helpful to meet your needs.

Who May Not Benefit From Protein Powders

Most people do not need to consume protein powders as it’s entirely possible to meet your protein needs through food. Protein-rich foods also offer many other health benefits, including vitamins, minerals, fiber, and antioxidants.

  • People who meet their protein needs through diet. Protein beyond your daily requirements does not offer any additional health or fitness benefits. Excess protein regularly may also increase the risk for certain health problems, including kidney problems, reduced bone density, and more. Excess protein may also replace other nutrient-rich foods that support overall health.
  • People on a protein-restricted diet. Some health conditions, such as kidney disease, require following a low-protein diet. In these cases, protein powders may lead to excess consumption and be harmful.
  • People taking certain medications. Protein powders are supplements that may interact with some medications. For example, whey protein powder has been shown to reduce the effectiveness of a common medication used to treat Parkinson's disease and some antibiotics. Some protein powders also contain additional vitamins, minerals, powdered greens, probiotics, enzymes, and antioxidants that could interact with medications.
A person pouring a drink made with Ascent Native Fuel Whey Protein Powder into a glass

Verywell Fit / Jhett Thompson

How We Select and Test Supplements

Our team works hard to be transparent about why we recommend certain supplements. We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest-quality products. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend. You can read more about our dietary supplement methodology here. 

In addition to our research, we tested 25 of the top protein powders in the Verywell Testing Lab, preparing and serving them as directed by the manufacturer. When testing, we evaluated each product for the following six critical criteria:

  • Nutrition: Our nutrition editors analyzed each product based on the quality of ingredients, amount of protein and type, and other nutrients added. We also considered third-party testing and associated certifications.
  • Flavor: We tasted each product, noting how accurate it was to the flavor advertised on the packaging and whether the flavor corresponded to the color of the drink. We also took notes on whether the flavor was good or bad, how strong each flavor was, and whether we felt it was overly sweet or salty.
  • Texture: We reviewed each product's texture, noting whether it was thin and smooth, clumpy, grainy, separated, or otherwise unpleasant. We also reviewed its dissolubility, noting how long it took to dissolve in water or milk (and whether it dissolved completely), how much stirring was required, and whether any product was left at the bottom of the glass. We also tested some products in different scenarios, like when mixing into oats or pancake/waffle mixes.
  • Aftertaste: We tested to see if any of the products left an aftertaste in the mouth after drinking them and noted if it was unpleasant, how long it lingered, and whether we had to eat or drink something afterward to mask the aftertaste.
  • Smell: Upon opening the product, we noted how it smelled, including if there was a salty, sweet, or chemical aspect. We also made note of any pleasant or unpleasant aromas. We reviewed if the smell was consistent with the flavor listed on the packaging and if it impacted the taste when we drank it.
  • Value: We assessed the value, analyzing the cost in the context of the quality of the product, use and taste experience, and amount of servings per container.

We tested the products by mixing a serving of each powder into cold water in a shaker bottle, noting how long it took to dissolve (and if it dissolved completely), and then tasted the product, evaluating flavor, texture, and smell. We then combined these ratings with a nutrition and third-party testing score from our in-house registered dietitians and nutrition editors to get an overall rating for each pick.

Naked Nutrition Chocolate Whey Protein Powder being shaken in a bottle by a person

Verywell Fit / Jhett Thompson

We Also Tested

In addition to the mentioned protein powders, we also tested other top protein powders in the Verywell Testing Lab. Here are a few others that stood out:

Thorne Whey Protein Isolate: Thorne's Whey Protein Isolate is NSF Certified for Sport and contains natural flavorings and stevia for sweetness. Although the chocolate flavor ranked lower in taste than on our list, it dissolves completely in water and has a smooth, slightly thick texture.

Gnarly Grass-Fed Whey Protein: NSF Certified for Sport and sourced from antibiotic-free, non-rBGH grass-fed cow's milk, this is a quality whey protein powder option. We love that it is a finely ground powder that dissolves well in liquids and has a smooth and creamy texture. However, it does contain prebiotics, probiotics, and digestive enzymes that lack scientific backing for regular use.

Optimum Nutrition Gold Standard Whey: This protein powder is a whey blend of isolate, concentrate and hydrolyzed whey protein. We like that it is Informed Choice Certified and budget-friendly, with great flavor and no grainy texture or aftertaste. However, the consistency when mixed with water is very thin, and it also contains artificial flavorings and sweeteners.

Ladder Protein Powder: This whey protein isolate powder is NSF Certified for Sport and contains antioxidants from tart cherry, making it a good post-workout choice. However, we found that it has a pretty strong, artificially sweet aftertaste.

What to Look for in a Protein Powder

When looking for a protein powder, we recommend looking for the following criteria:

Third-party testing: Protein powders that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. If you are an athlete, look for a product that is NSF or Informed Sport Certified.

Protein powders can contain heavy metals in trace amounts; however, recent studies show that the amount of heavy metals found in protein powders is unlikely to cause adverse effects when consumed in moderation (up to three servings per day).

Form: Protein powders are made from various sources, including plants and animals. Plant-based sources include beans, peas, hemp, soy, nuts, and seeds, whereas animal protein powder sources include whey, casein, egg, and collagen. The best source for you will depend on your needs and your dietary preferences. 

With the exception of collagen protein, animal sources are complete proteins, meaning they contain all nine essential amino acids, whereas most plant-based proteins are not (pea protein is the exception here and is a complete protein). Studies among athletes suggest that whey protein may support muscle growth and repair better than other sources like soy and casein.

Ingredients & Potential Interactions

​​It is essential to carefully read a supplement's ingredient list and nutrition facts panel to determine which ingredients are included and how much of each ingredient is included relative to its recommended daily value. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

In general, simpler may be better when you're looking to purchase a protein powder. Registered dietitian Amy Gorin, MS, RDN, prefers protein powders with minimal ingredients. She explains that, for instance, you can purchase a protein powder made from pea protein. You can also find the same for hemp protein powder and egg white protein powder. Other ingredients to be aware of include:

Additives. Many protein powders contain more than just protein. They commonly include added fiber, caffeine, MCT oil, probiotics, digestive enzymes, herbs, vitamins, minerals, antioxidants, or powdered greens. These ingredients may interact with medications or other supplements and have side effects. If you’re considering a protein powder with additional ingredients, talk with a healthcare provider to make sure it’s safe for you.

Sweeteners. Flavored protein powders are typically sweetened either with sugar or an alternative sweetener such as stevia, monk fruit, sucralose, acesulfame-K, or sugar alcohols. Alternative sweeteners may cause digestive symptoms in some people, especially those with irritable bowel syndrome (IBS).

Food allergens. Some protein powders contain allergens like egg, soy, wheat, dairy, peanuts, or tree nuts. If you have a food allergy, carefully review the ingredient list to ensure it’s safe.

Performance Enhancers. Protein powders marketed to athletes for muscle building may include ergogenic aids or performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. The research to support these is limited; in some cases, they may not be recommended. For more on individual performance enhancers, refer to the NIH Office of Dietary Supplements review of supplements for performance.

Protein Powders Dosage

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

The DRI (Daily Recommended Intake) for protein, as defined by The Food and Nutrition Board of the Institute of Medicine, is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams daily for an adult weighing 150 pounds. However, that number has recently been called into question, as it may not be enough for aging adults to maintain adequate lean muscle mass for optimal health. In addition, active people and pregnant and lactating people may need more—between 1.2 to 2 grams per kilogram of body weight.

That said, it’s always best to get your protein from various food sources, as they also contain additional nutrients for optimal health. When including protein powders, consider how much protein is in the rest of your diet and use it to fill in gaps to meet your total needs. It’s best to spread your protein intake throughout your day, and it’s recommended to consume around 0.3 grams per kilogram of body weight per meal, though exact amounts will vary by individual.

How Much Is Too Much?

There is no defined tolerable upper limit (UL) for protein, but it’s not recommended to consume more than the RDA range. Excess protein consumption does not appear to offer any benefits, and significantly overconsuming protein may negatively impact kidney health, even in healthy people.

Consuming too much protein from protein powders may also lead to:

  • An imbalanced diet that doesn’t contain enough fat and carbohydrates for optimal health. 
  • Reduced vitamin and mineral intake of those nutrients commonly found in protein-rich foods.
  • Risk of consuming heavy metals beyond the safe amount.

Our Experts

  • Lauren Manaker, MS, RDN, LD: an award-winning registered dietitian who has been in practice for over 20 years.
  • Amy Gorin, MS, RDN: a nationally recognized registered dietitian nutritionist in the New York City area. Amy has written over 1,000 health and nutrition articles and, as an RDN, has been interviewed more than 1,000 times for print, online, and broadcast media.
  • Allison Knott, MS, RDN, CSSD, CDN: a registered dietitian nutritionist and board-certified specialist in sports dietetics. She is the founder of Anew Well Nutrition, a virtual nutrition consulting practice focusing on fitness and performance nutrition.
  • Anne Cook Carroll, MS, RD, CDN: a Registered Dietitian who works with patients to meet their health goals, including athletes looking to improve their performance.
  • Shushy Rita Setrakian, MS, RDN: a registered dietitian specializing in sports and gut health nutrition. She is also passionate about converting nutrition science into meaningful dietary recommendations.

Frequently Asked Questions

What does protein powder do?

Protein powder is a convenient way to add protein to your diet whether through adding it to milk or water or adding it to other foods you’re consuming. It may help people with elevated protein needs or who don’t get enough protein from food meet their total protein needs.

What's the best type of protein powder?

The best one is the one that fits your dietary needs and preferences. For example, if you follow a plant-based diet, you’ll want to choose a vegan protein powder such as pea, hemp, soy, or one from beans or seeds. It’s also important to consider any food allergies.

Another thing to consider is the presence of all nine essential amino acids, which make a protein a complete protein. Whey and pea are two common types of protein powder that are complete proteins. If you’re eating a well-balanced diet with a variety of protein sources, whether from plants or animals, this is not likely a concern as you will get all of the amino acids you need from your diet. However, if you rely heavily on protein powder for your protein intake, this may be a consideration.

Lastly, whey protein has long been considered the best source of protein for athletes. However, emerging research suggests that pea protein may offer the same benefits. More research is needed in this area.

When during the day should I use protein powder?

According to Manaker, the best time of the day to use protein powder is when you will most likely use it. It’s also ideal to use protein powder when you’re not consuming other protein sources, such as if your breakfast or snack is relatively low protein. This ensures you don’t consume excess amounts and reap the benefits of the protein powder. 

If muscle growth is your goal, choosing specific times of day may be beneficial. Manaker says that taking protein up to 2 hours after a workout is ideal for people using protein powder to support muscle growth. She adds that some data suggest that protein before bed can also help support muscle growth.

Why Trust VeryWell Fit

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps women ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers.

Supplements
23 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

  1. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14(20). doi:10.1186/s12970-017-0177-8

  2. NSF Sport. About us.

  3. Kanter M. High-quality carbohydrates and physical performance: expert panel report. Nutrition Today. 53(1):35–39. doi:10.1097/NT.0000000000000238

  4. Townsend JR, Morimune JE, Jones MD, Beuning CN, et al. The effect of ProHydrolase® on the amino acid and intramuscular anabolic signaling response to resistance exercise in trained males. Sports (Basel, Switzerland). 8(2):13. doi:10.3390/sports8020013

  5. Office of dietary supplements - omega-3 fatty acids.

    https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

  6. Informed Sport. Informed sport supplement certification process.

  7. National Institute of Health- choline.

    https://ods.od.nih.gov/factsheets/Choline-Consumer/

  8. Zhu K, Kerr DA, Meng X, Devine A, Solah V, Binns CW, Prince RL. Two-year whey protein supplementation did not enhance muscle mass and physical function in well-nourished healthy older postmenopausal women. The Journal of Nutrition, 145(11), 2520–2526. doi:10.3945/jn.115.218297

  9. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. Journal of Sports Sciences, 29 Suppl 1, S29–S38. doi:10.1080/02640414.2011.619204

  10. Rasmussen B, Ennis M, Pencharz P, Ball R, et al. Protein requirements of healthy lactating women are higher than the current recommendations. Current Developments in Nutrition, 4(2): 653. doi:10.1093/cdn/nzaa049_046

  11. Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets: a review. Nutrients. 11(11):2661. doi:10.3390/nu11112661.

  12. Delimaris I. Adverse effects associated with protein intake above the recommended dietary allowance for adults. International Scholarly Research Notices. 2013. doi:10.5402/2013/126929

  13. NIH NIDDK. Nutrition for advanced chronic kidney disease in adults.

  14. NIH Medline Plus. Whey protein.

  15. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology Reports. 2020;7:1255-1262.

  16. Spencer M, Gupta A, Dam LV, Shannon C, Menees S, Chey WD. Artificial sweeteners: a systematic review and primer for gastroenterologists. Journal of Neurogastroenterology and Motility. 22(2):168–180. doi:10.5056/jnm15206

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  20. Thomas DT, Erdman KA, Burke LM. Position of the academy of nutrition and dietetics, dietitians of canada, and the american college of sports medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics. 2016;116(3):501-528.

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sarah anzlovar

By Sarah Anzlovar, MS, RD
Sarah Anzolar, MS, RD is a private practice dietitian who works as a freelance writer, recipe developer, food photographer, and brand consultant.

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