The 7 Best Organic Protein Powders, According to a Dietitian

Are Organic Protein Powders Beneficial?

We recommend trying to meet your daily protein requirements through foods such as chicken, fish, meat, dairy, soy, beans, legumes, nuts, and seeds. The average person needs 0.8 grams of protein per kilogram of body weight (0.36 grams per pound) per day. With a well-balanced diet, most people consume plenty of protein and do not need protein powders. Splitting protein intake among meals and snacks is an easy approach to taking in enough protein. 

That said, protein powder in general may be beneficial for the following people, and, if consuming organic foods is important to you, you may want to specifically choose an organic protein powder:

• Athletes or very active individuals: According to Chrissy Carroll, MPH, RD, LDN, ACSM-cPT, USAT Level I Triathlon Coach, and RRCA Certified Running Coach, protein powders can be useful for active individuals, particularly in the post-workout time frame. “Protein plays a role in muscle repair and recovery, and folks undergoing intense workouts or two-a-day workouts may benefit from eating something with protein (and carbohydrate) after their sweat session,” says Carroll.
• Those with dietary restrictions, such as vegans or vegetarians: “[Protein powders] can absolutely be beneficial for people who struggle to meet protein needs daily through food sources alone,” says Asche. Those on a plant-based diet with limited protein options may find protein powders a quick and convenient way to take in protein. 
• Those trying to lose weight for health reasons: Carroll notes that a higher protein intake may be beneficial for people trying to lose weight. “If an individual is struggling to achieve a higher protein intake through food alone, protein powders can be a good adjunct strategy alongside a balanced diet,” says Carroll. However, those with kidney issues should avoid a very high protein diet and discuss it with a registered dietitian before adding in a protein powder. With that being said, focusing on weight loss might not work long-term, and many of our dietitians recommend focusing on changing health behaviors rather than fixating on the number on the scale.

Who May Not Benefit from Organic Protein Powders

Organic protein powders are not necessary for those who are comfortable using standard protein powder. Protein powders in general are not beneficial for the following people:

• Those who are already meeting or exceeding their protein needs. “Many adults (including casual gym-goers) get enough protein in their diet, and adding extra protein through a powder can be expensive and unnecessary,” says Carroll. “When people start relying on protein shakes for meals instead of whole foods, they may miss out on key nutrients and phytochemicals,” she adds. 
• Young athletes. “While not necessarily bad, I also personally don't recommend them to youth athletes,” says Asche. She encourages younger athletes to get their nutrients through whole food sources rather than relying on supplements.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here. We also consulted with Angie Asche MS, RD, CSSD author of “Fuel Your Body: How to Cook & Eat for Peak Performance,” and Chrissy Carroll, MPH, RD, LDN, ACSM-cPT, USAT Level I Triathlon Coach, and RRCA Certified Running Coach.

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.

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.

What to Look for in an Organic Protein Powder

Third-Party Testing 

Supplements 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. However, it’s important to note:

1. Third-party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
2. Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing. 
3. The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations. 
4. Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
5. Just because a supplement is not tested by one of these three companies does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Many people are concerned about protein powder and heavy metal contamination, but this is only a risk if the heavy metal levels exceed certain levels. In fact, tons of foods have some levels of heavy metals, especially those grown in soil. But there is little risk to human health from the heavy metals found in protein powders since the levels are very low. Therefore, third-party testing isn’t especially important for protein powders.

Form 

Protein powders come in powder form, which can be mixed into a liquid of your choice. The most popular protein sources for organic protein powders include whey, soy, and pea. Many new plant-based protein sources are being produced from nuts, seeds, beans, and legumes. 

Ingredients & Potential Interactions

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.

Some organic protein powders include other ingredients, like vitamins, minerals, probiotics, digestive enzymes, and BCAAs. If you are taking any additional supplements, check with your doctor to make sure you are not consuming a large harmful dose. 

Whey protein may reduce the absorption of certain drugs, like Albenza, Fosamex, and certain antibiotics. If you are taking these medications, check with your doctor before starting a protein powder regimen.

Some people complain of gas or bloating after consuming a protein powder. If you are lactose intolerant or have a milk allergy, avoid whey protein and opt for plant-based protein powders.

Organic Protein Powder Dosage

The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day. However, research indicates that athletes engaging in intense training may benefit from ingesting anywhere from 1.2 to 2.0 grams of protein per kilogram (0.45 to 0.9 grams per pound) of body weight per day to maintain muscle mass.

Although each athlete is different, higher intakes are generally recommended for shorter periods of intense training. A recent review found that most athletes benefit from a protein intake of around 1.6 grams per kilogram (0.72 grams per pound) per day.

It is of the utmost importance to make sure you take in enough calories, particularly carbohydrates, to make up for how much energy you are using. If an athlete burns more calories than they consume, their body will start to break down lean muscle for use as fuel. Over time, this may lead to muscle wasting, injuries, illness, and training issues.

Most protein powders have at least 20 grams of protein per serving. Consider your own protein needs before choosing a protein powder. 

How Much Is Too Much?

There is no set upper limit for protein intake. Some research indicates that healthy adults can consume as much as 2.0 to 3.5 grams of protein per kilogram of body weight without any negative side effects. However, those who consume excessive amounts of protein for a long period of time may experience digestive, renal, and vascular issues.