What to Buy The 11 Best Protein Powders of 2024, Researched and Tested We tested 25 different powders, and these came out on top By Sarah Anzlovar MS, RD 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. health's editorial guidelines Updated on November 27, 2023 Medically reviewed by Melissa Nieves, LND Medically reviewed by Melissa Nieves, LND Melissa Nieves, LND, RD, is a registered dietitian with Practical Nutrition, LLC. She also works as a bilingual telehealth dietitian for Vida Health Program. learn more Fact checked by Richard Scherr Fact checked by Richard Scherr Rich Scherr is an updates strategist and fact checker for Dotdash Meredith brands, including Health and Verywell. He is a seasoned financial and technology journalist who served as editor-in-chief of the Potomac Tech Wire for nearly two decades, and is a regular contributor to the sports pages of The Baltimore Sun. He has also been a news editor for America Online and has contributed to the Associated Press and The Washington Post. health's fact checking process In This Article Expand Jump to a Section Our top picks Reviews More Protein Powders to Consider Where We Stand Should I Take Protein Powder? Our Supplement Testing Process Our Experts Ingredients: What to Pay Attention To How Much Protein Powder Should I Take? Your Questions, Answered Who We Are We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Health / Jhett Thompson The best protein powders can help you achieve a balanced diet and may be especially helpful for active people—or for anyone who has trouble getting enough protein through food alone. They’re a convenient way to consume protein post-workout, when on the go, or if you just need to boost an otherwise low-protein meal or snack. With hundreds of options to choose from, picking a protein powder can feel overwhelming, but there are a few simple steps to finding the right one. First, you should decide if you prefer an animal-based or plant-based source of protein. The main types of animal-based protein powders are casein, whey, and collagen. Whey is a great, affordable, multi-purpose starter option, and, in general, animal-based sources of protein are digested and absorbed faster than plant-based sources like pea, rice, soy, and hemp. However, the latter options are especially great for vegetarians, vegans, and people who are lactose-sensitive. From there, you want to look for any added ingredients (especially if you have food allergies or other health conditions) and whether or not the protein powder is third-party tested. Finally, because you’re consuming it, you also want something that tastes good. This is where we can help. There’s no one perfect protein powder for everyone, so the right choice should align with your dietary preferences, fitness and health goals, and budget, says Michelle Caslin, RD, CSSD, LDN. With this in mind, we tested 25 different protein and collagen powders in our New York City-based lab, testing for taste, texture, aftertaste, and smell. Our dietitians also evaluated their ingredients, additives, third-party testing, and value to give you our top-recommended protein powders. A Note About Supplements Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Our team of registered dietitians reviews supplements according to our rigorous dietary supplement methodology. We also had a registered dietitian review this page for its scientific accuracy. Take note, protein (including plant-based, whey, and casein among others) may decrease the effectiveness of Levodopa, a medication used to treat Parkinson’s disease, and whey protein may decrease the effectiveness of certain antibiotics as well. We recommend consulting with your healthcare provider before adding any new supplements to your daily regimen. Our Top Picks Best Overall: Naked Whey Chocolate Protein Powder at Amazon ($95) Jump to Review Best Value: Optimum Nutrition Gold Standard Whey at Amazon ($84) Jump to Review Best Vegan: KOS Organic Protein Powder at Amazon ($42) Jump to Review Best for Women: Thorne Chocolate Whey Protein Isolate at Amazon ($60) Jump to Review Best Collagen: Momentous Collagen Peptides at Amazon ($52) Jump to Review Best Casein: Dymatize Vanilla Protein Powder at Amazon ($42) Jump to Review Best Organic: Ora Vanilla Chai Organic Plant-Based Superfood Protein at Amazon ($40) Jump to Review Best for Athletes: Gnarly Grass-Fed Whey Vanilla Protein Supplement at Walmart ($63) Jump to Review Best Tasting Collagen: Vital Proteins Lemon Collagen Peptides at Amazon ($23) Jump to Review Best for Smoothies: Shaklee Collagen-9 at Shaklee.com (See Price) Jump to Review Best Overall Naked Whey Chocolate Protein Powder Amazon View On Amazon $95 View On Walmart $39 View On Nakednutrition.com Our Ratings Flavor 5/5 Texture 5/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 5/5 Why We Like It We love that Naked Nutrition’s Chocolate Whey Protein Powder only has three ingredients, including grass-fed whey, raw cacao, and coconut sugar. Surprisingly, each serving contains only three grams of added sugar from the coconut sugar and provides just enough sweetness with a delicious taste. When mixed with water, we found that this protein looks and tastes similar to chocolate milk; one tester even noted that it’s reminiscent of a popular store-bought hot chocolate mix with a pleasant chocolatey flavor and no aftertaste. We noticed there was still a bit of powder at the bottom of the shaker after blending; however, it was pleasant to drink and not sandy or gritty. We think it would make a fantastic addition to a smoothie or even in homemade energy balls. With 25 grams of whey protein per serving, this product can be a great way to boost your protein intake without any unnecessary extras. We love it for a post-workout recovery shake, and athletes can rest assured that it contains the ingredient amounts on the label and doesn’t contain any banned substances for competitions since it’s Informed Choice Certified. It’s Worth Noting This powder wasn’t completely smooth when mixed in a shaker, so this might be best incorporated into a blended smoothie. Also, while this protein powder is certified gluten-free, it isn’t appropriate for people with milk and tree nut allergies (it contains whey and coconut sugar). Whey protein may reduce the efficacy of certain medications, so always consult with your healthcare provider before adding supplements to your regimen. Product Details: Protein Type: WheyNumber of Servings: 60Serving Size: 2 scoops (38 grams)Protein per Serving: 25gCalories: 160Added Sugar: 3gSugar substitute: NoneThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Best Value Optimum Nutrition Gold Standard Whey Amazon View On Amazon $84 View On Vitamin Shoppe View On Vitacost Why We Like It If value is your top priority, Optimum Nutrition Gold Standard 100% Whey Protein is a good option; for around a dollar per serving, it’s much more budget-friendly than other products on the market. We really enjoyed the flavor of this chocolatey powder when simply blended with water, and while it blended smoothly, it was a bit thinner in consistency. If you prefer a slightly thicker shake, you may want to reduce the amount of water you use or blend this powder with milk or into a smoothie. Our testers appreciated the light, natural flavor and that the powder was smooth and fully dissolved without any clumping or graininess. It contains two artificial sweeteners, which can sometimes leave an aftertaste, so we were pleasantly surprised that there was no lingering flavor. However, if you are sensitive to artificial sweeteners or just prefer to avoid them, this may not be the best choice for you. In addition to being third-party tested for any harmful contaminants, Optimum Nutrition Whey Protein powders (all flavors) are Informed Choice certified. It’s Worth Noting The texture of this powder is a bit thin when blended with water, so you may want to mix it into a smoothie for a thicker consistency. It also contains two artificial sweeteners (acesulfame potassium and sucralose), which some people choose to avoid. If you are taking certain medications, whey protein may reduce their effectiveness, always consult with your healthcare provider before adding supplements to your regimen. Product Details: Protein Type: WheyNumber of Servings: 141Serving Size: 1 scoop (30 grams)Protein per Serving: 24gCalories: 120Added Sugar: 0gSugar Substitutes: Acesulfame potassium, SucraloseThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Best Vegan KOS Organic Protein Powder Amazon View On Amazon $42 View On Target $23 View On Walmart $35 Our Ratings Flavor 4/5 Texture 4.5/5 Nutrition 4.5/5 Third-Party Testing 2.5/5 Aftertaste 5/5 Why We Like It If you are looking for an organic, plant-based protein powder, KOS Organic Plant Protein is the pick for you. It contains 20 grams of protein per serving, which comes from pea protein, and it also has flaxseed, quinoa, coconut milk, and a fruit and vegetable blend for additional nutrients. It is a great source of iron, providing 30% of Daily Value (DV), and is also high in Vitamin E, B12, selenium, and more. Of note, it does contain digestive enzymes, which are unnecessary but likely safe, for most healthy people. If you have digestive concerns, we recommend consulting with a healthcare provider prior to using this or any product with digestive enzymes. The addition of 330 mg of sodium, an electrolyte, can help replenish any lost sodium from sweaty workouts, although if you are watching your sodium intake, this may not be the best choice for you. This protein powder blends well in water, and as one of our testers noted, it has a pleasant chocolate milk-like consistency and flavor with no aftertaste or grittiness. We like that the flavor is on the milder side, and for a richer, chocolate flavor, we recommend blending this into a smoothie with additional cocoa powder. It’s Worth Noting It contains monk fruit extract, which may be off-putting to some, and it is not third-party tested. It also contains digestive enzymes, which are not necessary for most consumers. Product Details: Protein Type: Pea, flax seed, quinoa, pumpkin seed protein, chia seedNumber of Servings: 28Serving Size: 2 scoops (39 grams)Protein per Serving: 20gCalories: 160Added Sugar: 2gSugar Substitutes: Monk fruitThird-Party Tested: No Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Best for Women Thorne Chocolate Whey Protein Isolate Amazon View On Amazon $60 View On Walmart $62 View On Thorne.com Our Ratings Flavor 3.9/5 Texture 4.5/5 Nutrition 4/5 Third-Party Testing 5/5 Aftertaste 3/5 Why We Like It Thorne is a trusted, high-quality supplement brand, and their protein powder is no exception. It’s NSF Certified for Sport—one of the most thorough third-party testing organizations—making it a good option for athletes looking to refuel and boost recovery after a workout. It dissolves easily in water, although it has a thicker and creamier texture than some of our other picks, making it a great choice for a denser smoothie or smoothie bowl. Our editors and tester noted that the chocolate flavor was light, so for a richer taste, consider enhancing it with cacao powder. Thorne’s protein powder has a low sugar content, containing one gram of added sugar per serving. It is sweetened with stevia and evaporated cane juice. Some people find stevia to have an unpleasant aftertaste, but our testers didn’t mind it here. It’s Worth Noting It contains stevia, which can be off-putting to some. Also, the chocolate flavor is more subtle than other picks. Whey protein may reduce the effectiveness of certain medications, including antibiotics, we recommend consulting with your healthcare provider before adding it to your daily regimen. Product Details: Protein Type: WheyNumber of Servings: 30Serving Size: 1 scoops (30 grams)Protein per Serving: 21gCalories: 100Added Sugar: 1gSugar Substitues: SteviaThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Best Collagen Momentous Collagen Peptides Amazon View On Amazon $52 View On Livemomentous.com Our Ratings Flavor 4.7/5 Texture 4/5 Nutrition 5/5 Third-Party Testing 5/5 Aftertaste 4/5 Why We Like It We love Momentous Collagen Peptides for those looking for a collagen protein powder. It’s unflavored and unsweetened, so it can be added to any food or drink without altering the taste. Be aware if you’re on the go and want more flavor, it doesn’t mix as smoothly with cold water. However, this is a common characteristic of collagen powders, so it’s not specific to this product. We found that mixing it with coffee or tea didn’t leave any aftertaste or residue. This powder is also gluten-free and is both NSF Certified for Sport and Informed-Sport Certified. It’s important to note that collagen peptides are not a complete protein, meaning they do not contain all nine essential amino acids, and this powder contains less protein than others on our list at 15 grams per serving. If you are looking for a post-workout recovery drink, this might not be the best option unless you are pairing it with another protein source. That said, with only 60 calories, it can still be a great way to boost your protein intake if you’re struggling to get enough. It is also beneficial for other reasons: Momentous Collagen Peptides are made from Fortigel, a specific type of collagen that has been shown to improve joint pain in young, healthy, active people. It’s Worth Noting It’s lower in protein than other protein powders. Also, as with most collagen powders, it doesn’t mix well in cold water and may be more suitable for mixing into coffee or tea or blending into a smoothie. Product Details: Protein Type: CollagenNumber of Servings: 30Serving Size: 1 scoop (16.9 grams)Protein per Serving: 15gCalories: 60Added Sugar: 0gSugar Substitutes: NoneThird-Party Tested: Yes Best Casein Dymatize Vanilla Protein Powder Amazon View On Amazon $42 View On Walmart $70 View On Dymatize.com Why We Like It For a moderately-priced casein powder that offers both excellent taste and easy blending, we recommend Dymatize Elite Casein Vanilla. Casein is a protein found in milk-based products, but it’s relatively low in lactose, making it suitable for those with mild lactose intolerance. What sets this protein powder apart is it dissolves quickly and completely in cold water, making it an ideal post-workout option on the go. One of our testers reported they found the flavor to be mild and pleasant when mixed with water with no aftertaste. We found the texture to be smooth with no grittiness, and it dissolved quickly without any clumps or sediment left in the glass. It would likely blend well into oatmeal or energy bites too. Beyond its protein content of 25 grams per serving, this powder also contains 45 percent of your daily calcium needs. It’s also a good choice for those looking for a sugar-free option. It’s Worth Noting It contains artificial sweeteners, including acesulfame potassium and sucralose (marketed as Splenda), which some may choose to avoid. Product Details: Protein Type: CaseinNumber of Servings: 27Serving Size: 2 scoops (33 grams)Protein per Serving: 25gCalories: 120Added Sugar: 0gSugar Substitutes: Acesulfame Potassium, SucraloseThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jessica Juliao Best Organic Ora Vanilla Chai Organic Plant-Based Superfood Protein Amazon View On Amazon $40 View On Ora.organic $40 View On IHerb Our Ratings Flavor 4.5/5 Texture 4/5 Nutrition 4.5/5 Third-Party Testing 5/5 Aftertaste 4/5 Why We Like It If going organic is a priority for you, Ora Organic So Lean and Clean Vanilla Chai is a great option. Beyond its organic certification, this protein powder is also soy-free, gluten-free, dairy-free, and non-GMO. It is plant-based: A mix of peas and rice provides 25 grams of protein per serving. It also contains a blend of other plants, including fruits, vegetables, gluten-free grains, and coconut milk, which offer additional vitamins and minerals. Notably, it provides 33% Daily Value of iron, a mineral important in helping to carry oxygen throughout your body. If you are a vanilla chai enthusiast, you will love the taste of this powder, even when mixed just with water. It is sweetened with both stevia and monk fruit, although we didn’t find it to be overly sweet. Our tester appreciated that the powder dissolves well in water, with no clumps, resulting in a smooth texture—however, we noticed that the mixture separates if it’s not consumed quickly. It’s Worth Noting This powder contains digestive enzymes, which aren’t necessary for most people, as well as acerola, an antioxidant that may interact with certain medications. We recommend consulting with your healthcare provider prior to incorporating it into your diet. It’s a bit pricier than some of our other picks. Product Details: Protein Type: Pea and riceNumber of Servings: 20Serving Size: 2 scoops (33 grams)Protein per Serving: 25gCalories: 120Added Sugar: 0gSugar Substitutes: Stevia, Monk FruitThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jessica Juliao Health / Jhett Thompson Health / Jessica Juliao Best for Athletes Gnarly Grass-Fed Whey Vanilla Protein Supplement Amazon View On Walmart $63 View On Gognarly.com Our Ratings Flavor 5/5 Texture 5/5 Nutrition 4/5 Third-Party Testing 5/5 Aftertaste 4.5/5 Why We Like It If you’re an athlete, choosing a product that is third-party tested for harmful contaminants and banned substances is essential, which is one of the top reasons we recommend Gnarly Whey Vanilla. It is both NSF Contents Certified and NSF Certified for Sport, which ensures you are getting a solid product suitable for competitive athletes. We also love that it’s so easy to consume, and our testers reported it blended easily into water with absolutely no residue left behind. The vanilla flavor tastes authentic without skewing too sweet, and we did not detect any lingering aftertaste. We found that mixing it with just water gave it a smooth texture similar to flavored milk but with three times the protein. Whey protein is considered the best protein powder option for supporting exercise recovery, which is another reason this powder tops our athletes category. Like many flavored protein powders, it’s sweetened with stevia, and while we didn’t experience any significant aftertaste from either the flavor or the sweetener, some might prefer a product without stevia. It’s Worth Noting This product contains pre and probiotics, which may interact with some medications and affect certain medical conditions. It also contains stevia, which some people may choose to avoid, and MCT oil, which may not be needed by everyone. Whey may reduce the effectiveness of certain medications; consult with your healthcare provider before adding it to your diet. MCT Oil and Exercise Note that this protein powder contains MCT oil, which the company says is helpful for athletic performance. Some studies show MCTs increase ketone synthesis for energy, which may be helpful for exercise, but more studies are needed. Product Details: Protein Type: WheyNumber of Servings: 20Serving Size: 2 scoops (45 grams)Protein per Serving: 25gCalories: 160Added Sugar: 0gSugar Substitutes: SteviaThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health/Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Best Tasting Collagen Vital Proteins Lemon Collagen Peptides Amazon View On Amazon $23 View On Target $20 View On Walmart $20 Our Ratings Flavor 5/5 Texture 5/5 Nutrition 4.5/5 Third-Party Testing 5/5 Aftertaste 4.5/5 Why We Like It We love the flavor and versatility of Vital Protein’s Lemon Collagen Peptides. Unlike some other collagen powders, this one blends easily in both hot and cold beverages, and our tester found the texture to be smooth and enjoyable. When mixed with cold water, it’s reminiscent of a refreshing lemonade while offering hot tea a bright, lemony flavor. With 18 grams of protein from collagen, it’s a helpful way to boost your protein intake and may even support hair, nail, and joint health. While it contains less protein than some powders on this list, it is still a relatively high amount, especially for collagen powders. The collagen comes from grass-fed, pasture-raised cows, and the powder is made without gluten or dairy. It is NSF Contents Certified and doesn’t contain any added sugar, but it is sweetened with stevia. It’s Worth Noting This collagen powder doesn’t have as much protein as some of the others on our list, and it is one of the pricier picks. It also contains stevia, which some people are not a fan of. Product Details: Protein Type: CollagenNumber of Servings: 14Serving Size: 4 Tbsp (22g)Protein per Serving: 18gCalories: 80Added Sugar: 0gSugar Substitutes: SteviaThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Joy Kim Best for Smoothies Shaklee Collagen-9 Shaklee View On Shaklee.com Our Ratings Flavor 4.9/5 Texture 4.2/5 Nutrition 5/5 Third-Party Testing 4/5 Aftertaste 5/5 Why We Like It If you’re a smoothie fan looking to boost your overall protein, we recommend trying Shaklee Collagen-9. While you can blend almost any protein powder into a smoothie, we prefer flavorless options so it can mix with any type of flavor you like. We’ve found that some powders labeled as flavorless will impart a slight flavor or texture; that’s why we love this one—it is truly flavorless whether it’s blended with water, coffee, or in a smoothie. Take note that the texture is slightly grainy when blended with cold water. Beyond that, it provides 10 grams of protein, and while many collagen powders don’t provide all essential amino acids, this collagen is paired with pea protein, making it a complete protein. It is gluten-free, dairy-free, nut-free, and soy-free, and also contains 100 percent of your daily vitamin C and biotin needs, which may support collagen production and hair, skin, and nail health. Shaklee is also a carbon-neutral organization and internally tests all of their products for harmful contaminants. It’s Worth Noting Although this product is a complete protein, it is lower in protein than many of the other choices on our list. It is also not third-party tested. Product Details: Protein Type: Collagen, peaNumber of Servings: 40Serving Size: 2 scoops or 1 stick (11.6g)Protein per Serving: 10gCalories: 45Added Sugar: 0gSugar Substitutes: NoneThird-Party Tested: No Best Whey Protein Ascent Native Fuel Whey, Chocolate Amazon View On Amazon $40 View On Target $45 View On Walmart $49 Our Ratings Flavor 5/5 Texture 5/5 Nutrition 4.5/5 Third-Party Testing 5/5 Aftertaste 3.8/5 Why We Like It We love the peanut butter cup-like flavor of Ascent’s Native Fuel Whey Protein Powder as well as the smooth texture when blended with water. One of our testers reported this powder easy to drink, with a pleasant, natural taste and no clumpiness. While it’s delicious on its own, it would also be great blended with a frozen banana and milk for a combination of protein and carbs to fully support workout recovery and refueling. We also like that it has a relatively simple ingredient list containing protein, flavoring, stevia, soy lecithin (which helps protect the flavor), and salt. As an added bonus, it’s Informed Sport certified and tested for banned substances. It’s Worth Noting We did find that this powder leaves a bit of an aftertaste and has a powdery feeling that lingered for about 15 to 20 minutes. The peanut butter taste and smell are strong as well, so you have to love the taste of peanut butter. Also, the packaging is difficult to reseal, which may affect freshness. You may opt to store this protein powder in an air-tight container or using a resealable bag. This product contains whey protein, which may reduce the effectiveness of certain medications. Product Details: Protein Type: WheyNumber of Servings: 27Serving Size: 1 rounded scoop (33g)Protein per Serving: 25gCalories: 120Added Sugar: 0gSugar Substitutes: SteviaThird-Party Tested: Yes Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson Health / Jhett Thompson More Protein Powders to Consider After evaluating 25 protein and collagen powders, only 11 earned a spot on our final list. We also tried and considered these widely used protein powders below, and while they didn’t make the cut, they may be a suitable choice for some people. Transparent Labs Grass Fed Whey Protein: We like this powder for its simple ingredient list and that it contains no artificial sweeteners, colors, or flavors. It is also Informed Choice certified, ensuring that it doesn’t contain any banned or unsafe substances. It was weaker tasting than we had hoped for, and it left a slight aftertaste. It’s also pricier than some other choices on our list. Ladder Whey Protein Chocolate: We appreciate how seamlessly this powder mixes with water, the smooth texture, and that it contains 26 grams of protein per serving. It is also third-party tested, but it is sweetened with stevia and has a strong, artificial aftertaste, similar to diet soda. Dymatize Iso 100 Whey Protein Powder Chocolate Peanut Butter: This protein powder contains a relatively short ingredient list, which we like, and blends well into water, but it contains some top allergens, including peanuts, milk, and soy for those with allergies. It also contains the artificial sweetener sucralose, which some may choose to steer clear of. Where We Stand For someone looking for an animal-based protein powder, we love Naked Nutrition Chocolate Whey Protein Powder, while people who prefer plant-based protein should look to KOS Organic Plant Protein. There are always new protein powders coming out, so we’re continually testing new items, and we’ll add to this list as we do. Should I Take Protein Powder? Protein powder may be helpful if you have higher protein needs or have difficulty consuming enough protein from food. Protein powders don’t offer the same health benefits as many protein-rich foods and should be considered a supplement. This is because high-protein foods also contain essential vitamins, minerals, antioxidants, and, in some cases, fiber and healthy fats that you may not be able to get from a powder. Take note, if you consume adequate protein in your diet, more protein isn’t necessarily better, and consuming excess protein doesn’t directly translate to muscle growth, especially without adequate strength training. That said, the following groups of people might benefit from a protein supplement. You're an athlete: Athletes need anywhere between 50 to 150 percent more protein than the average healthy adult, and protein is essential for exercise recovery. Protein powders can be helpful to meet these elevated needs, especially if you have difficulty eating immediately after a workout when the protein recovery benefits are at their peak. Whey protein has been shown to be the most effective for workout recovery. You follow a vegan diet. While it’s entirely possible to meet your protein needs on a vegan diet, it can take some additional planning, especially if you are very active or have higher protein needs. You’re pregnant and/or breastfeeding. Protein needs are higher during the second half of pregnancy, and emerging research suggests that protein needs while breastfeeding may be as high as that of some athletes (up to 1.7g/kg body weight). That said, protein powders are supplements, and it’s especially important to evaluate safety during this season of life, so always look for an option that is third-party tested by a reputable organization, so you know it doesn’t contain any potentially harmful contaminants. We also recommend consulting with your healthcare provider. If you are following a protein-restricted diet, you may want to avoid using protein powders. Additionally, as stated in the introduction, protein (including plant-based, whey, and casein, among others) may decrease the effectiveness of Levodopa, a medication used to treat Parkinson’s disease, and whey protein may also decrease the effectiveness of certain antibiotics as well. If you’re taking either of these medications, you may need to avoid protein powders or consume them separately from your medication. As with any supplement, it is always best to consult with your healthcare provider before adding it to your daily regimen. Our Supplement Testing Process Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. 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. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.com. It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend and gives more details on what we specifically look for in supplements. We tested 25 protein powders in our lab to find the options with the best-tasting options. To do so, we researched the top brands on the market, looking for animal- and plant-based options across a variety of price points. Our staff dietitians eliminated options with questionable ingredients. Once in the lab, we tried each protein powder in water and evaluated on how they performed on the following attributes. Flavor: We judged each product on how good it tasted overall: Was it overly sweet, bitter, or artificial tasting? We also rated each powder on whether it provided an enjoyable taste, if there were any unexpected flavors, or if it was off-putting.Texture: We noted if the powder was smooth and finely milled and easy to drink or if it was clumpy, grainy, or unpleasant. We also took into account mixability and how long you have to shake the protein powder with liquid before it dissolved enough to be drinkable.Aftertaste: We took into account if there was an aftertaste after consuming the protein powder and how long it lasted. We noted if there was a smell upon opening the protein powder and if it was consistent with the flavor listed on the packaging. Also, because taste and smell are linked, we considered if the smell of the powder impacted taste when consumed.Value: We looked at a range of price points that could accommodate a variety of budgets. We asked our testers to evaluate the appropriateness of the price point for each product they tested.Nutrition: Our staff registered dietitians reviewed the ingredients and assessed the nutritional profile of each product. Third-Party Testing: As we mentioned above, we prioritize products that have been successfully third-party tested for: heavy metals, banned substances, and other harmful ingredients, purity, potency, and labeling accuracy. Our Experts Michelle Caslin, RD, CSSD, LDN, Sports Dietitian and the owner of Fuel2Live Nutrition, LLC a Boston-based virtual sports nutrition practice that specializes in optimizing sports performance for elite and recreational athletes Amber Trejo, MS, RDN, CDN, CPT, registered dietitian, personal trainer, and founder of Naked Wellness Rita Shushy Setrakian, MS, RD, registered dietitian, writer and founder of Shushy Setrakian Nutrition and Fitness Amy Fischer, MS, RD, CDN, is a registered dietitian and covers a wide range of health and wellness-related content, including nutrition, fitness, and supplements Holly Klamer, MS, RDN, a dietitian with a background in sports nutrition and teaching nutrition Ingredients: What to Pay Attention To It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. 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. The source of protein may be important for some people to consider when choosing a protein powder. For example, whey protein is considered a superior protein powder for athletes looking to support recovery. However, plant-based options can still be helpful, so if you’re following a vegan diet, you may choose a powder made from soy, hemp, or pea protein. Most protein powders contain other ingredients as well that you’ll want to consider, including: Sweeteners. Nearly all flavored protein powders contain a sweetener, which is usually a low-calorie sweetener, such as aspartame, sugar alcohols, acesulfame potassium, monk fruit extract, or stevia. While all of these are generally recognized as safe (GRAS) by the FDA, each one offers a slightly different flavor and aftertaste. Artificial sweeteners, particularly sugar alcohols, may lead to digestive issues for some people, and emerging research suggests that stevia may alter the gut microbiome. Additives. Many protein powders contain other ingredients such as caffeine, probiotics, added fiber, including prebiotics, digestive enzymes, adaptogenic herbs, greens, vitamins, minerals, antioxidants, and more. All of these ingredients can interact with medications and may not be safe for some people. Performance enhancers. Protein powders marketed for muscle building may also include performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. The research supporting many of these performance enhancers is limited, and in some cases, may be unsafe for you. How Much Protein Powder Should I Take? The recommended dietary allowance for protein for healthy adults is 0.8 grams per kilogram (g/kg) of body weight; however, emerging research suggests that between 1.0 to 1.6g/kg may be needed for optimal health, especially for active people. This means a 150-pound person would need between 68 to 109 grams of protein per day. Athletes and highly active people need more protein. The International Society for Sports Nutrition recommends that those looking to build muscle need between 1.4 to 2.0g/kg (95 to 136g for a 150-pound person), and up to 3g/kg (204g for a 150-pound person) may be helpful for those doing high levels of resistance training. Protein consumption should be spread throughout the day for the most benefits. It’s recommended that you consume around 0.4 to 0.55g/kg per meal for muscle building, though the average healthy person not looking to build muscle may need less. That said, it’s important to get protein from a variety of food sources, and powders should only be used as a supplement to food in your diet. Food-based protein sources also come along with other essential nutrients that support optimal health. Consider how much protein you’re already getting in your diet, and then use protein powders as a way to fill any gaps. Your Questions, Answered Are protein powders actually good for you? No one food or supplement is good for you in excess, so it’s important to consider your whole diet and what protein powder may be replacing. If you’re solely relying on protein powder and avoiding other protein-rich foods, you may miss out on key nutrients in your diet that support optimal health. However, when used as a supplement to support or fill in the gaps of an otherwise well-balanced diet, protein powder can be a good option to help you meet your protein needs or support workout recovery. Some protein powders contain additional ingredients that may or may not be safe or good for you, depending on your individual health. To determine if a particular protein powder is good for you, we recommend evaluating your current diet, your personal health, and the other ingredients present in the powder you’re considering. What’s the most absorbable form of protein? Protein powders are made from both plant and animal protein sources. There are three main types of animal-based protein powders—whey and casein, which come from milk protein, and collagen, which may be from bovine (cow), poultry (chicken), porcine (pig), or marine (fish). Of note, collagen powders are considered protein powders, though not all protein powders are collagen. Plant-based protein powders are usually made up of soy protein, hemp (from hemp seeds), or pea protein, though there are some that are made from a blend of beans and seeds as well. “Animal-based protein powders such as whey protein and casein protein powder are more absorbable than their plant-based counterparts,” says Amber Trejo, MS, RDN, CDN, CPT. While plant-based protein powders can still contribute protein to your diet, and both soy and pea protein are considered to be quality protein sources, both whey and casein are absorbed more quickly and efficiently. Caslin notes that whey is the most quickly absorbed “a digestion rate around 10g per hour meaning one scoop of whey can be digested in about 2 hours.” That’s why whey is particularly helpful for athletes looking to speed up recovery. What helps protein powder absorption? Protein powders are highly absorbable, though the rate will depend on the type of protein, with whey and casein being slightly more absorbable than soy and pea protein, explains Trejo. She also recommends choosing a protein powder that contains all nine essential amino acids. This is where collagen powders fall short in comparison to other protein powders, with only eight of the nine essential amino acids. Trejo also recommends spreading your protein consumption throughout the day rather than consuming excessive amounts at once. One study suggests the ideal amount for muscle building is around 0.4 to 0.55g/kg of body weight per meal. That means that a 150-pound person can absorb between 27 to 37 grams of protein in one meal (or snack), and anything more than that may not actually be used to support muscle synthesis. What protein powder won’t hurt my stomach? The simpler the ingredient list, the less likely a protein powder will bother your stomach. If you have a sensitive stomach or have had trouble digesting protein powders, you may want to avoid powders that contain the following ingredients: Probiotics and prebioticsDigestive enzymesSugar alcoholsArtificial sweeteners like aspartame or acesulfame-K While no one type of protein is more likely to upset your stomach, some people may find that whey protein is the best option because it’s highly digestible and absorbable. However, if you are lactose intolerant, you may actually want to avoid whey and casein protein powders. While most of the lactose is removed in processing, there is a small amount that remains in both products, and people who are highly sensitive may experience digestive upset. Who We Are Sarah Anzlovar, MS, RDN, LDN is a registered dietitian, certified intuitive eating counselor, and experienced writer whose work has been featured in Verywell, EatingWell, Healthline, and more. She helps busy moms learn to eat to feel their best and is always looking for the best, most convenient options to support her clients’ lifestyles. She also works with many endurance athletes to support fueling and recovery, including distance runners and triathletes. She thoroughly combed the research around protein powders to make the best recommendations to fit various needs. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 9 Sources Health.com 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. National Library of Medicine: MedlinePlus. Whey protein. Zdzieblik D, Brame J, Oesser S, Gollhofer A, König D. The influence of specific bioactive collagen peptides on knee joint discomfort in young physically active adults: a randomized controlled trial. 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