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Adding the best protein powders to your daily routine can help with building lean muscle mass, staying fuller for longer, or simply eating more-balanced meals. These dietary supplements are an easy, convenient way to increase your intake of protein–one of three vital macronutrients we all need in high enough amounts to function optimally. But with the recent explosion of products in the category, finding a quality powder can be a mind-numbing experience full of confusing acronyms, unpronounceable ingredients, and suspicious health claims. To simplify your search, we consulted a panel of doctors and dietitians to learn what makes a great protein powder and the best options worth trying.
Orgain Grass-Fed Whey Protein Powder
Orgain is the go-to brand of protein powder for Melina B. Jampolis, MD, a physician nutrition specialist. She praises the company’s use of high-quality ingredients (you’ll find no artificial flavors, colors, or preservatives) and the fact that it’s widely available (Costco is a major retailer, as is Amazon). This particular product, made with grass-fed whey, offers all nine essential amino acids, and each serving contains 5 grams of branched-chain amino acids (BCAA), which help drive muscle growth when combined with exercise, Dr. Jampolis explains. Plus, it comes in two delicious flavors: creamy chocolate fudge and vanilla bean, ideal for whipping up a protein shake or adding to baked goods.
Protein per serving: 21g / Servings per container: 20 / Protein type: Whey
Clean Simple Eats Simply Vanilla Protein Powder
You won’t find any chalkiness or unpleasant aftertaste here. This powder, which is third-party tested and made with grass-fed whey, “has an amazing, creamy taste,” says Roxana Ehsani, MS, a registered dietitian nutritionist and board-certified sports dietitian. It’s crafted with no artificial sweeteners, flavors, or added sugars, to boot. “I also love that their protein powders are not just for shakes but versatile too. You can mix the protein powder into smoothies, stir it into yogurt, or use it in baking or to make power bites with,” Ehsani says. This is a favorite of Glamour interim deputy editor Lindy Segal, who likes the cake batter flavor and throws it into her smoothies, oats, fancy coffee drinks, and protein bites.
Protein per serving: 20g / Servings per container: 30 / Protein type: Whey
Naked Whey Grass-Fed Whey Protein Powder
There’s literally just one ingredient in this powder–whey protein concentrate–so you’re guaranteed to avoid any artificial flavorings or additives. The product is cold pressed to maintain the integrity of the protein, Taylor Johnson, a registered dietitian nutritionist with Top Nutrition Coaching, says, and it packs a generous 25 grams of protein per serving. Plus, it provides nearly 5 grams of BCAA per serving (including more than 2 grams of leucine)–helpful if your goal is boosting lean muscle mass.
Protein per serving: 25g / Servings per container: 76 / Protein type: Whey
Recommended by Jessica Titchenal, a doctor of clinical nutrition, certified nutrition specialist, and certified nutritionist, this powder provides more than 20 grams of whey isolate protein and is a favorite brand for tons of pro athletes, including tennis player Madison Keys, surfer Coco Ho, and distance runner Jordan Hasay. Compared with compound proteins, isolates contain more protein and less fat, carbs, and lactose, the latter of which can cause GI distress and digestion issues for some, Dr. Titchenal explains. Plus it’s NSF-certified, so you can take it without fear of ingesting banned substances. Customers rave about the taste and the fact it dissolves easily.
Protein per serving: 21g / Servings per container: 30 / Protein type: Whey isolate
Earning the top spot on Glamour’s list of best collagen supplements, this one-ingredient protein is beloved by both derms and celebs (Jennifer Anniston, for one, is a fan). As we mentioned, collagen doesn’t contain all nine essential amino acids, but this product is still a great source of unflavored protein, says certified intuitive eating counselor Sammi Haber Brondo, MS, RD, CDN, explaining that it “blends smoothly and won’t change the taste of what you’re eating.” She recommends mixing it into smoothies or oatmeal.
Protein per serving: 20g / Servings per container: 27 / Protein type: Collagen peptides
Consuming adequate protein is key during pregnancy, as moms-to-be are given higher recommended daily amounts in the second and third trimesters. If you’re expecting, though, you’ll want to be careful about which type of protein powder you pick to ensure safety for your baby. “The simpler the ingredient list, the better,” Dr. Jampolis says, who advises pregnant people to find powders that are third-party tested and made without caffeine and unknown herbs. This product checks all those boxes: It’s NSF-certified, contains no artificial flavors or colors, and is sans caffeine, sugar, soy, grains, and lactose.
Protein per serving: 20g / Servings per container: 20 / Protein type: Whey isolate
Now Sports Organic Pea Protein Powder
Ehsani recommends Now Foods products since they undergo strict testing and quality assurance to ensure safety and that the labels accurately represent what’s actually in the products. This particular powder is Informed-Sport Certified, meaning it doesn’t contain any of the banned substances that competitive athletes are regularly monitored for. It’s made with organic yellow pea protein isolate (there are literally no other ingredients or flavors), so it blends well with a variety of other foods. Plus, pea protein is easy to digest and highly bioavailable, Ehsani says, making it a solid choice for folks following a plant-based diet.
Protein per serving: 15g / Servings per container: 34 / Protein type: Pea
Designs for Health PurePea Protein Powder
When it comes to trusted brands, Designs for Health is tough to beat. The company is “top-notch when it comes to testing and research, and they’re a professional-grade option,” says Dr. Titchenal, who recommends their products for people with food allergies or sensitivities. This pea protein powder is a good option for folks who can’t consume whey or casein products, and it’s made with just four ingredients, minimizing the potential irritants for those of us with sensitive stomachs.
Protein per serving: 20g / Servings per container: 15 / Protein type: Pea
Garden of Life Sport Organic Plant-Based Protein
A favorite of Johnson’s, this mixed plant-based protein powder blends pea protein, navy beans, lentils, garbanzo beans, and more to provide a hearty 30 grams of protein per serving, including 5.5 grams of BCAAs and 2.5 grams of leucine. It also contains glutamine, an amino acid taht can aid post-workout recovery. Plus it is NSF-certified, is sweetened with organic stevia leaf extract, and contains probiotics for gut health.
Protein per serving: 30g / Servings per container: 19 / Protein type: Mixed plant-based
Optimum Nutrition Gold Standard 100% Casein
As a slow-to-release form of protein, casein is a good bet if your goal is to stay fuller for longer between meals. This product, from Optimum Nutrition, delivers that plus a hearty 24 grams of protein per serving, including 3 grams of leucine. It’s “one of the most highly recommended and reviewed protein powders sold online,” Johnson says, who praises the lack of artificial sweeteners and the fact it’s both NSF-certified and third-party batch tested. Bonus: It contains nearly 5g of BCAA and glutamine/glutamic acid per serving.
Protein per serving: 24g / Servings per container: 48 / Protein type: Casein
Made from a protein blend of peas, pumpkin seeds, and chia seeds, this plant-based, vegan protein powder is slightly sweetened with monk fruit, Brondo says. She recommends the chocolate or the smooth vanilla flavor: “They add a subtle taste to food and actually taste good.” You’ll get all nine essential amino acids from this concoction, as well as gut-friendly probiotics and a dose of superfood greens, including kale, spinach, and broccoli.
Protein per serving: 20g / Servings per container: 28 / Protein type: Mixed plant-based
Vega Premium Sport Plant-Based Protein Powder
With 30 grams of protein per serving–derived from plant sources including pea, pumpkin seed, sunflower seed, and alfalfa–this NSF-certified powder delivers solid muscle-building fuel for athletes, including 5 grams of BCAAs per serving. It also contains tart cherry juice, which is good for post-workout recovery, Dr. Jampolis says, and as a bonus provides probiotics. Pick from five different flavors: chocolate, vanilla, mocha, peanut butter, and berry.
Protein per serving: 30g / Servings per container: 20 / Protein type: Mixed plant-based
Protein powders are supplements designed to amp up the share of this macronutrient in your diet, saysphysician nutrition specialist Melina B. Jampolis, MD, host of the “Practically Healthy by Dr. Melina” podcast. They can be plant-based or animal-based (more in a minute on the different types). And they can provide protein on its own, or along with other nutrients such as fat, fiber, sugar, vitamins, and minerals, Dr. Jampolis explains. You can mix protein powders into drinks including smoothies, milkshakes, or even coffee. Or you can sprinkle them into foods to create high-protein meals and snacks–think oatmeal, pancakes, yogurt, baked goods, dips, spreads, and more.
Perhaps the biggest plus of protein powders is convenience: They’re “a quick, easy, and accessible way for people to increase or maintain their protein intake,” says certified nutrition specialist Jessica Titchenal, DCN, MS, CN.
They’re also really versatile and can be incorporated into lots of different foods, “often without changing the taste,” says certified intuitive eating counselor Sammi Haber Brondo, MS, RD. Additionally, protein powders are portable. They have a long shelf life and travel easily (just load up a bag with several servings), making them a simple way to consume protein on the go, says board-certified sports dietitian Roxana Ehsani, MS, RD, LDN.
All of that’s important, since protein is a critical macronutrient that some people may struggle to get enough of, Dr. Titchenal says. The general daily recommended intake of protein is 0.8 to 1.0 grams per kilogram of bodyweight (so, 55 to 68 grams for a 150-pound person), but that can be too low for folks who are active, she says. And for active people, protein powders can come in clutch.
They’re especially great for athletes looking to build and preserve muscle, because protein aids in muscle repair and growth, says Taylor Johnson, RDN, a nutrition counselor with Top Nutrition Coaching. And when combined with resistance training, they can help combat age-associated muscle loss, Dr. Jampolis adds. Moreover, whey-based protein powders in particular may help with diabetes management, as whey can stimulate the release of insulin to stabilize blood sugar levels, according to Dr. Jampolis. They can also play a role in weight-loss goals, since, in the context of smoothies and shakes, they can help you understand exactly how many calories you’re getting, Dr. Jampolis explains.
Keep in mind: Protein needs depend on a lot of factors including age, gender, health status, and activity levels, Dr. Titchenal says. That’s why it can be helpful to get assessed by a qualified nutrition professional who can provide personalized recommendations for your daily intake, she explains.
Also worth noting: Though protein supplement powders simplify the process for meeting protein requirements, they should complement—not replace–whole-food sources such as lean meats, dairy eggs, legumes, nuts, and seeds, Johnson says.
There are a dizzying number of protein supplement powders on the market, which can make it tough to determine which ones are worth your dollars.
Consider the following criteria to help narrow down the choices.
Whey, casein, and egg protein powders, all animal-based products, offer the “highest quality from a biological standpoint,” Dr. Jampolis says. Basically, those types of protein are absorbed and utilized most effectively by the body, she explains. They also have more leucine, an amino that may be especially beneficial for muscle gain, Dr. Jampolis adds. Johnson recommends products that provide 2 to 3 grams of leucine per serving.
Whey in particular has long been considered the gold standard of protein powders, Ehsani says. Made from milk, it’s absorbed quickly by your body, “making it an excellent option for post-workout recovery,” Johnson says. By contrast, Casein protein, though also derived from milk, is a slow-digesting protein, which means it can be a solid pick for people who want a steady release of protein over a long period, perhaps between meals or before bed, Johnson explains. Egg protein powders are made from egg whites and are a solid option for folks who want a complete protein source without consuming dairy products, Johnson says. This type is low in carbohydrates, she adds.
Collagen is another animal-based option. It’s typically made from cow or fish sources, as Glamour previously reported, but it’s not a complete protein, meaning it doesn’t offer all nine essential amino acids that our bodies need to get from foods. Collagen proteins are not your best bet for muscle building, Dr. Jampolis says, but FWIW, some people swear by them for improving skin and hair health.
On the plant-based front, folks following a vegetarian or vegan diet, or those with dairy or egg allergies, might prefer options like soy, pea, rice, or hemp. Soy protein powder, derived from soybeans, “is an excellent option for vegetarians or people who are lactose intolerant,” Johnson says. It’s a complete protein (meaning, it contains those nine essential amino acids), but it’s not absorbed as quickly in the body as whey protein.
Both pea and rice proteins are good choices for people with allergies or sensitivities to dairy or soy, Johnson says. Hemp protein powder, made from hemp seeds, is another good plant-based option, plus a solid source of omega-3 and omega-6 fatty acids, she says.
Other options include pumpkin-seed protein and chia-seed protein. When reaching for a plant-based powder, Dr. Jampolis suggests those that combine proteins from multiple sources–like pea, brown rice, and chia, for example–as that ensures you get a variety of amino acids, she explains.
Johnson recommends powders with at least 20 to 30 grams per serving. Just make sure to scope the nutrition label since some don’t provide many servings per container, or several scoops are needed to make one serving, Dr. Titchenal advises.
The best protein powders are made with “high-quality ingredients and have minimal added artificial colors, flavors and sugar alcohols (like sorbitol, mannitol, and xylitol)” which can cause GI distress for some people, Johnson explains. Aim for 5 grams or less of sugar alcohols per serving, says Brondo. And avoid powders with fillers, additives, and preservatives, Johnson adds.
Instead, opt for products made with natural sweeteners–like stevia, monk fruit, or coconut sugar–Johnson suggests. (Just FYI, though—Dr. Titchenal warns that some people can be sensitive to stevia.)
Protein powders, along with all other dietary supplements, aren’t vetted by the Food and Drug Administration prior to hitting the market, so it’s wise to go with products that are tested by third-party entities to ensure purity, efficacy, safety, and potency.
Products with the Informed Choice label have been tested for safety and are free from any contaminants that may be harmful if ingested, Ehsani says. And those with the CGMP label (current good manufacturing practices) mean the company producing them is following FDA regulations, Dr. Titchenal says. Lastly, the NSF Certified Sport label ensures a product has been tested for substances banned by sporting organizations, which is important if you’re a competitive athlete.
The best protein powders dissolve well, have a palatable texture, and actually taste good (or don’t taste like much at all, if you’re planning to mix them with a bunch of other ingredients). Some plant-based powders can have issues on this front, Dr. Jampolis says, so read customer reviews before purchasing a product, and know you may need to try several different brands to find one that jives with your taste buds.
Whey and casein protein powders tend to be pricier than plant-based alternatives, but as we mentioned, they tend to be high-quality protein sources, Johnson says, so the extra dollars may be worth it to you. “Ultimately, the cost of protein powders can vary significantly depending on factors such as the brand, the size of the container, and the retailer, so it’s always a good idea to compare prices and shop around to find the best deal,” she advises.
Though protein powders offer tons of benefits, “they’re certainly not essential,” Dr. Jampolis says. If you’re able to easily get all the protein you need through whole foods, “that’s fantastic,” Dr. Titchenal says. But it’s not always realistic, she adds.
Generally speaking, if you have a hard time eating enough protein through foods, protein powder can be a helpful supplement, Brondo says. Really anyone can take protein powders, but they may be most helpful for specific people. For example, folks who struggle to consume enough protein in the morning could benefit from them (throwing together a protein shake is a quick, easy option), as could people with certain food allergies and those following specific diets, like veganism or vegetarianism, Ehsani says. Athletes looking to maintain and build muscle may also find them helpful, as could older adults wanting to minimize muscle loss.
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