"Walk through any supermarket or pharmacy in the U.S. today, and you’ll find a multitude of protein powders to choose from: whey, plant-based (like pea, rice, soy, hemp), casein, collagen, and egg. Regardless of the type of protein powder, the supplement is not regulated by the Food and Drug Administration, which means protein powders can contain ingredients like added sugars, caffeine, and even high levels of arsenic.
While choosing a protein powder based on what’s viral on Tiktok might be the easier answer to decision fatigue, it’s important to read the nutrition label and consider your own personal fitness and nutrition needs and goals (because every body is different). But with so many options to choose from, it can be confusing and overwhelming to choose the right one for you. So, I turned to the experts to find out what to look for and what to avoid in a protein powder. Here’s what they had to say.
What’s the Difference Between Types of Protein?
Whey
Because whey is considered a complete protein (it contains all nine essential amino acids), it’s an effective option for muscle recovery and building. And like most animal-based protein sources, it’s digested and absorbed faster than plant-based sources. However, since whey protein is an animal-based protein derived from dairy, those with dairy allergies or intolerances may want to avoid it.
There are three types of whey protein: whey concentrate, whey isolate, and whey hydrolysate. According to Daniel Chavez, a registered dietitian at Fay and CSCS, whey concentrate (made by removing excess liquid from whey, filtering out most of the fats and carbohydrates) still contains fat and lactose and is about 70-80 percent protein. Whey isolate is made from additional filtration to remove most of the fat and carbohydrate content, creating a more pure product that’s made up of 90 percent protein. Whey hydrolysate is made from a process called protein hydrolysis to break down proteins into smaller chains of amino acids, which allows for the fastest absorption and can help you retain more protein. It also removes all fats and carbohydrates (including lactose), making it a good option for people who may be lactose-sensitive.
If you are not lactose-sensitive, whey isolate is likely the best option. Research published in Scholars’ Research Journal showed that isolate is the purest form of whey and contains 90 percent or greater protein, compared to the 70–80 percent protein content of concentrate.
Plant-Based
Due to the affordability, versatility, and health and environmental benefits that many plant-based foods offer, plant-based proteins are becoming a popular alternative. They can be made from a variety of sources: soy, pea, rice, hemp, pumpkin seed, or a blend of various plant sources. However, not all plant proteins are created equal. Look for a protein powder that contains all nine essential amino acids (or the amino acids the body does not make on its own and therefore requires from diet) and is therefore considered “a complete protein.” Otherwise, combine proteins to cover all amino acids. Soy, quinoa, chia, and hemp protein powders are typically complete proteins, while pea and rice proteins are not.
The benefits of opting for a plant-based protein powder? Most plant-based proteins are also rich in fiber, vitamins, and minerals, so you’re getting more than just the macronutrient, and they make for a great alternative for those who want to avoid dairy (and pea protein specifically is free from the top nine allergens).
Egg or Casein
Whey isn’t the only protein powder derived from dairy or animal products. Egg white powder and casein are two other popular options. As Chavez explained, egg-based protein powder is a high-quality protein made from dried egg whites and has a complete amino acid profile, meaning it’s a complete protein. Casein is the protein found in milk, so the powder is made by extracting milk’s protein and drying it into a powder. Casein takes longer to digest and absorb, releasing amino acids over a long period, making it less efficient for building and maintaining muscle mass post-workout.
Collagen
Due to its amazing beauty benefits (such as skin and hair health), collagen powder has risen in popularity over the past few years. Collagen is the main structural protein in various connective tissues that the body makes on its own, but as you age, your body naturally makes less collagen. Collagen is essential for bone health, gut health, skin, hair, nails, and more. Collagen powder is sourced from naturally occurring collagen in various animals (for example, bovine collagen is sourced from cow collagen, and marine collagen is sourced from fish).
However, its classification as a “protein powder” has been debated. While it is high in protein (one serving is typically around 20 grams), it lacks the amino acids necessary to be classified as a complete protein source. It does not contain the amino acids essential for building and retaining muscle, for example. In summary, collagen can be an amazing supplement and add to your overall protein intake, but it should not be the main source of protein in a meal.
What Factors Should I Look For in a Protein Powder?
Protein Content
It might seem obvious, but the first thing you should look for in a protein powder is the amount of protein per serving. Chavez shared that you should look for one with at least 20 grams of protein per serving to ensure you’re getting enough protein in your meal. Melissa Boufounos, CHN, a sports nutritionist, explained that if you opt for a plant-based protein, it’s important that it’s a blend of multiple plant sources or combined with a complementary protein source so that you’re getting a complete protein. She suggested checking the amino acid profile of plant-based protein powders and choosing one that provides at least 2.7 grams of leucine and 9 grams total of essential amino acids, which makes up a similar profile to that of an animal protein.
Health Goals and Dietary Preferences
Whether you’re plant-based, trying to build muscle, or using protein powder to fill in nutritional gaps, considering what you want out of your protein powder will help narrow down the endless options. If you’re strength training, whey may be the best option for building muscle. On the other hand, I consumed whey protein powder for years before I realized whey was derived from milk and was contributing to my digestive issues. Whey isolates and hydrolysates are lower in lactose compared to whey protein concentrates, so people with lactose intolerance may be able to tolerate them better. But if you have dairy allergies or sensitivities, are a vegan, or follow a plant-forward diet, plant-based protein powders can be a helpful supplement to reach your dietary goals.
Taste
Protein powders get a bad rap for their sometimes chalky texture and unpleasant taste. But aside from the traditional chocolate and vanilla flavors, many brands have come a long way in offering tasty alternatives, like peanut butter, strawberries and cream, and snickerdoodle. There are a wide variety of protein powders to choose from that have great taste and can check off your other must-haves—it may just take some trial and error. Always check the ingredients list to ensure that any flavored protein powder uses natural sweeteners like monk fruit, cinnamon, vanilla bean powder, or stevia, and avoid added sugars or artificial sweeteners (more on that below). When in doubt, don’t be afraid of an unsweetened powder; registered dietician DJ Blatner suggested adding frozen fruit, nut butter, or a banana to a protein smoothie to help soften the texture and taste of a protein powder or provide flavor.
Price
There are so many factors that contribute to the price of a protein powder. Protein powders that source organic ingredients are usually more expensive, and brands that invest in third-party testing also tend to be higher in price. But perhaps the biggest determinant in the price of protein powder is its protein per serving cost; protein powders with more protein per serving tend to cost more than those with less protein per serving.
While the obvious choice is to get a protein powder with the best type of protein for your body and fitness and nutrition goals at the best price, it will depend on what your top priority is. For example, if you’re looking to save money, concentrates are typically more affordable than protein isolates or hydrolysates, but the trade-off is that they’re not as high in protein. Another more affordable option is bulk protein powders that are unflavored and don’t have any additional ingredients, but they may not mix well into liquids or taste as good as their flavored counterparts.
Third-Party Testing
With the news of arsenic in tampons and lead in plastic water bottles, it might not be surprising to learn that some protein powders have been found to contain contaminants like heavy metals, specifically certain plant-based ones containing rice. Chavez added that certain protein powders have even been found to have contaminants like lead, mercury, arsenic, and cadmium. To make matters worse, the supplement industry (including protein powder) is not monitored by the Food and Drug Administration. Kaily Proctor, MPH, RDN, CSO, recommended purchasing protein from brands that conduct third-party testing to ensure they’re free from contaminants. Some easy ways to check if a protein powder has undergone third-party testing are by looking for a certification stamp or browsing the company’s website. ConsumerLab, USP, and NSF International are all reputable third-party organizations that conduct testing, as well as the Clean Label Project.
What Should I Avoid?
Added Sugars, Artificial Flavors, And Unnecessary Additives
There can be a lot of extra ingredients added to protein powders to improve flavor, texture, and nutrition. I’ve always abided by the rule that if I can’t pronounce more than a few words on the nutrition label, it’s worth taking a second look, and protein powders are no exception. Boufounos said that not all protein powders are created equal, with some including added sugars, artificial flavors and colors, and proprietary blends. She said that while some artificial sweeteners are considered safe for consumption, some people are sensitive to these ingredients, which can cause them to feel bloated, tired, or gassy. Chavez recommended reading the nutrition label and checking for third-party testing so you’re consuming a clean and healthy protein without all the unnecessary additives.
Shop Experts’ Protein Powders Picks
30g of protein per serving. A pea and quinoa blend for complete protein profile.
25g of protein per serving. A combination of pea, rice, amaranth, and quinoa protein for a complete protein profile.
7 flavors available.
30g of protein per serving. A combination of pea, pumpkin seed, alfalfa, and sunflower seed protein.
5 flavors available.
20g of protein per serving. Complete amino acid profile and third-party tested.
20g of protein per serving. A combination of pea, chia seed, and pumpkin seed protein.
8 flavors available.
12g of protein per serving. A combination of organic pea, organic hemp, and organic pumpkin.
20g of protein per serving. A combination of pea, pumpkin seed, and chocho plant protein.
2 flavors available.
Experts Consulted
Melissa Boufounos, CHN
Melissa Boufounos is a certified holistic nutritionist and owner of MB Performance Nutrition, specializing in sports nutrition. Boufounos was recognized as one of Canada’s Top 100 Health Experts by OptiMYz Magazine four years in a row.
Daniel Chavez, RD
After working as a kinesiologist and sports nutritionist, Danial Chavez became a registered dietitian and certified strength and conditioning specialist who now has with over a decade of experience in the health and wellness industry. He has been featured in various publications such as Forbes Health, Generation Iron, and T-Nation.
DJ Blatner, RDN
DJ Blatner is a registered dietitian nutritionist and certified specialist in sports dietetics. She also has a certificate of training in integrative and functional nutrition and is the author of best-selling books such as The Flexitarian Diet and The Superfood Swap. Blatner has been featured on media outlets such as The Today Show and Good Morning America and worked as the head dietitian for the Chicago Cubs for 10 years.
Kailey Proctor, MPH, RDN
Kailey Proctor is a board-certified registered dietitian specializing in oncology nutrition at City of Hope Orange County.