The 6 Best Protein Powders, According to Dietitians and Testers

The Bottom Line: The Best Protein Powder

If it’s a protein boost you need and only a powder will do, we absolutely love the Klean Athlete Klean Isolate (view at Amazon) for its minimal ingredients, neutral but pleasant taste and infallible texture. If you’re in need of a plant-based option, the Ritual Essential Protein Daily Shake 18+ (view at Amazon) is tough to beat.

Choosing a Protein Powder

Type of Protein

The type of protein you choose will depend largely on both desired outcomes and any dietary restrictions you may have. There are fantastic milk-based options available, and for our plant-based friends, plenty of vegan sources, too. Remember, not all plant-based options are a complete source of protein, so keep this in mind when choosing a vegan protein powder. 

Generally speaking, we recommend choosing a type that’s associated with your goals, such as whey protein for muscle growth and recovery, and looking for around 20 g per serving in your supplement. 

Ingredients and Additives

While it’s helpful to be conscious of the ingredients in your protein powder supplement, like the form of protein itself, it’s also important to consider other additives. For example, caffeine is a common additive in sports supplements, but according to Harbstreet “may not be appropriate for certain populations like teens or people who should limit caffeine.” Some supplement additives can also interact with certain medications, so we recommend doing a thorough review of labels and speaking with your doctor before starting a new supplement. 

Third-Party Testing

Our nutrition expert, Cara Harbstreet, says, “Some brands and manufacturers undergo voluntary third-party testing to ensure quality and safety. This should be [but isn’t always] clearly shown on the label for transparency.” Some of the most common certifications that we look to prioritize are Informed Sport, NSF Sport and USP Verified. These organizations assess whether or not a supplement’s contents reflect what’s on the label, as well as look for contaminants and banned substances. 

Cost per Serving

Protein supplements can be an expensive exercise in finding the right fit, but there’s no need to break your budget. A top dollar formula may not serve you better than a formula that’s more basic and priced accordingly. Look at the cost per serving (our recommendations here range from $1.50 to $3 per serving), in addition to considering the overall cost of a tub (our picks vary from $30 to $60). 

Our Protein Powder Tests

We scooped, shook and tasted 26 protein powders to offer you our thoughts on the best available options. Our team of food and nutrition experts tasted each protein mixed simply with water and evaluated it based on its flavor, smell, aftertaste, texture and any leftover sediment. Additionally, we took stock of its value, nutrition composition, ingredients and any available third-party ratings. Each protein powder was scored in the same way, mixed with the same amount of water and subjected to the same testing. Our findings are a combination of expert perspective and subjective research. 

We Also Considered

In a blind tasting, we brought forward 26 different protein powders for tasting and comparison in our lab. We sampled various flavors and nutrient profiles to determine which were worth recommending as the best of the best, and these are a few that didn’t quite make the cut: 

Essential Elements Organic Pea Protein Powder ($38 at Amazon): While this plant-based protein was a past winner for us for its vanilla flavor, during this round of testing it lost rank based on flavor profiles and the chalky taste it leaves behind. 

Garden of Life Organic Creamy Protein with Oat Milk ($34 at Amazon): This protein powder has a dreamy, rich texture but the heavy aftertaste from the blend of sweeteners in the vanilla cookie flavor made it not quite worth the $45 spend. 

Momentous Essential Grass-Fed Whey Protein Isolate ($65 at Amazon): While the texture of this protein was very fine and dissolved easily, we didn’t love the strong, overly sweet flavor, and the price is on the higher end. 

Common Questions

Are protein powders healthy? 

Protein is made up of amino acids that our bodies cannot produce on their own, making it an essential nutrient for health. However, when it comes to consuming protein in supplement form, there are some caveats to consider. Supplements are not regulated in the same way as food or pharmaceuticals, and according to Harbstreet, “While there are high-quality, safe and likely effective protein powders, reliance on protein powders, or using them as a replacement for other protein-rich foods, could lead to insufficient variety in your diet.” If you happen to have decreased kidney function, you may need to avoid protein powders. Be sure to check with your doctor or registered dietitian.

How are protein powders made? 

Methods for producing protein powder vary by the substances being used to derive the protein, but Harbstreet says the process “generally involve[s] processes of drying/dehydrating, isolating and purifying protein sources.” For certain forms of protein, like hydrolyzed peptides, complex protein chains are broken down further making them easier to dissolve in liquid and for your body to digest. 

What is the best type of protein powder to take?

It’s tough to say which protein powder is “best” as nutrition needs vary so widely from person to person. Each provides a unique blend of nutrients and works to certain advantages, but may not work for everyone. 

• Whey: This milk-based protein may appear in concentrate, isolate and hydrolysate forms, all of which are appropriate for consumption and provide similar benefits. For adults, when combined with resistance training, whey protein is one of the best for supporting increases in muscle mass and assisting in post-workout recovery. 
• Casein: Casein is also a milk-based protein but is digested more slowly than whey and other milk proteins. This may help you feel fuller for longer after drinking it—and can help with muscle protein synthesis (aka building muscle).  
• Pea Protein: This protein is an excellent plant-based option and is one of the few vegan, single-source proteins with a complete amino acid profile. 

What’s the best protein powder for weight loss?

When it comes to leveraging protein powder for weight loss, it’s easy to lean on protein powders for convenience and satisfaction, as they can certainly help you feel fuller longer. However, Harbstreet says there’s no ‘best’ protein for weight loss and recommends focusing on getting your protein from whole-food sources whenever possible. 

What are the side effects of protein powders?

Over-consuming protein doesn’t necessarily pose the same risk of harmful side effects that other supplements can. A healthy individual “can consume up to 2 g of protein per kilogram of body weight without adverse effects,” says Harbstreet. However, in the long term, there can be negative effects on the kidneys with overconsumption. People with impaired kidney function should be especially cautious with protein supplements. However, the more pressing concern for the general population is with additives and contaminants that can be present in supplements. These can pose health risks as well as possible eligibility considerations for college and professional athletes. According to Harbstreet, “Proceed with caution and stick to supplements that are certified safe for sport.” 

When should I take protein powder? 

The suggested timing of protein intake really varies depending on your exercise status. For elite athletes, Harbstreet says, “The evidence suggests there’s optimal benefit in consuming specific types of protein post-training or before bed.” Getting some protein into your system within 2 hours after a workout will help with muscle recovery. 

For those of us who aren’t considered high-level athletes, adding it earlier in the day, like during breakfast, can help with satiety throughout the day. The bottom line, Harbstreet says, is that adequate protein throughout the day is more important than “perfect” timing, so focus on that rather than fixating on the clock.

Our Trusted Expertise

Tori Martinet, M.S., RD, is a registered dietitian with a Master of Science in Nutrition and Exercise Physiology from Columbia University Teachers College. Her work has been featured in publications like Food & Wine, The Spruce Eats, Verywell Health, Verywell Fit, Health, Shape and more. She has worked with athletes at both collegiate and elite levels and additionally served as the dietitian overseeing player dining for the U.S. Open Tennis Tournament for five years. For this piece, she consulted with fellow registered dietitian and sports nutrition specialist Cara Harbstreet M.S., RD, LD of Street Smart Nutrition. 

This article was edited by Katie Tuttle, a food editor and contributor to publications such as Food & Wine and The Spruce Eats. A powerlifter since 2016, she regularly uses protein powder to help her meet her daily protein goals. This article was reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.