The 8 Best Protein Powders of 2023, According to a Dietitian

Are Protein Powders Beneficial?

Protein powders can help you meet your protein needs, especially if you have elevated needs or have trouble getting enough from food. But keep in mind that foods naturally high in protein also have other important nutrients including vitamins, minerals, antioxidants, fiber, and, in some cases, healthy fats, so it’s best to prioritize food sources of protein first.

It’s important to understand that more protein isn’t always better, and that consuming excess protein without strength-training exercise doesn’t result in muscle growth.

However, certain groups of people may be more likely to benefit from a protein powder, whether regularly or on occasion.

• Athletes. Most athletes need between 1.2 to 2.0 grams of protein per kilogram of body weight per day (95 to 135 grams of protein for someone weighing 150 pounds, or 68 kilograms). This is 50% to 150% of the needs of the average adult. Protein powders, especially those containing whey protein, have also been shown to promote quicker recovery from exercise.
• Pregnant and breastfeeding people. Protein needs are higher in the later stages of pregnancy and while breastfeeding. New research suggests that breastfeeding people may need up to 1.7 grams of protein per kilogram of body weight, which is double that of a non-breastfeeding person. Protein powders may be helpful in meeting those elevated needs. If you are pregnant or breastfeeding, always consult with a healthcare provider before adding a supplement, and be sure to choose one that is third-party verified by a reputable source, so you know it doesn’t contain any potentially harmful ingredients. 
• People with certain dietary restrictions. If you follow a diet that makes it difficult for you to consume enough protein through food, such as a vegetarian or vegan diet that is not rich in plant protein sources, protein powders may be helpful to meet your needs.

Who May Not Benefit From Protein Powders

Most people do not need to consume protein powders as it’s entirely possible to meet your protein needs through food. Protein-rich foods also offer many other health benefits, including vitamins, minerals, fiber, and antioxidants.

• People who meet their protein needs through diet. Protein beyond your daily requirements does not offer any additional health or fitness benefits. Excess protein on a regular basis may also increase risk for certain health problems including kidney problems, reduced bone density, increased risk of certain cancers, and more. Excess protein may also end up replacing other nutrient-rich foods that support overall health.
• People on a protein-restricted diet. Some health conditions such as kidney disease require following a low-protein diet. In these cases, protein powders may lead to excess consumption and be harmful.
• People taking certain medications. Protein powders are supplements that may interact with some medications. For example, whey protein powder has been shown to reduce the effectiveness of a common medication used to treat Parkinson's disease as well as some antibiotics. Some protein powders also contain additional vitamins, minerals, powdered greens, probiotics, enzymes, and antioxidants that could interact with medications.

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 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.

We also consulted to professionals to get a better insight on the best protein powders. The experts we talked to included:

• Lauren Manaker, MS, RDN, LD, based in Charleston, South Carolina
• Amy Gorin, MS, RDN, based in Stanford, Connecticut
• Allison Knott, MS, RDN, CSSD, CDN, based in New York City, New York

What to Look for in a 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:

• 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.
• 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. 
• The third-party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive, so many companies choose not to get their products tested by one of these three organizations. 
• Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
• Just because a supplement is not tested by one of these three companies, it 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.

Protein powders may contain heavy metals in trace amounts, especially those made from plant-based sources. However, recent studies suggest that the amount found in protein powders is not likely to be harmful when consumed in moderation (including daily consumption).

Heavy metals are found in soil and water, which can contaminate food and supplements, including protein powders, but this is only a concern when consumed in excess. Third-party tested protein powders can help ensure that the product is below FDA thresholds for heavy metal contamination. 

Form

Protein powders are made from a wide variety of sources, including those from plants and animals. Plant-based sources include beans, peas, hemp, soy, nuts, and seeds whereas animal protein powder sources include whey, casein, egg, and collagen. The best source for you will depend on your needs and your dietary preferences. 

With the exception of collagen protein, animal sources are complete proteins, meaning they contain all nine essential amino acids, whereas most plant-based proteins are not (pea protein is the exception here and is a complete protein). Studies among athletes suggest that whey protein may support muscle growth and repair better than other sources like soy and casein.

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.

Additives. Many protein powders contain more than just protein. It’s common for them to include added fiber, caffeine, MCT oil, probiotics, digestive enzymes, herbs, vitamins, minerals, antioxidants, or powdered greens. These ingredients may interact with medications or other supplements, and may come with side effects. If you’re considering a protein powder with additional ingredients, talk with a healthcare provider to make sure it’s safe for you.

Sweeteners. Flavored protein powders are typically sweetened either with sugar or an alternative sweetener such as stevia, monk fruit, sucralose, acesulfame-K, or sugar alcohols. Alternative sweeteners may lead to digestive symptoms in some people, especially those with irritable bowel syndrome (IBS).

Food allergens. Some protein powders contain allergens such as egg, soy, wheat, dairy, peanuts, or tree nuts. If you have a food allergy, carefully review ingredient lists to make sure it’s a safe choice for you.

Performance Enhancers. Protein powders that are marketed towards athletes for muscle building may include ergogenic aids or performance enhancers like creatine, BCAAs, glutamine, DHEA, and more. The research to support these is limited and in some cases they may not be recommended. For more on individual performance enhancers, refer to the NIH Office of Dietary Supplements review of supplements for performance.

In general, simpler may be better. “I prefer protein powders with minimal ingredients. For instance, you can purchase a protein powder that is just made from pea protein. You can find the same for hemp protein powder and egg white protein powder,” says Amy Gorin MS, RDN. 

Protein Powders Dosage

Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and to understand which dosage to take.

The DRI (Daily Recommended Intake) for protein as defined by The Food and Nutrition Board of the Institute of Medicine is 0.8 grams per kilogram of body weight for healthy adults. For reference, that’s 55 grams per day for an adult weighing 150 pounds. However, that number has recently been called into question, as it may not be enough for aging adults to maintain adequate lean muscle mass for optimal health. In addition, active people as well as pregnant and lactating people may need more—between 1.2 to 2 grams per kilogram of body weight.

That said, it’s always best to get your protein from a variety of food sources as they also contain additional nutrients for optimal health. When including protein powders, consider how much protein is in the rest of your diet, and use it to fill in gaps to meet your total needs. It’s best to spread your protein intake throughout your day, and it’s recommended to consume around 0.3 grams per kilogram of body weight per meal, though exact amounts will vary by individual.

How Much Is Too Much?

There is no defined tolerable upper limit (UL) for protein, but it’s not recommended to consume more than the RDA range. Excess protein consumption does not appear to offer any benefits, and significantly overconsuming protein may negatively impact kidney health, even in healthy people.

Consuming too much protein from protein powders may also lead to:

• An imbalance diet that doesn’t contain enough fat and carbohydrates for optimal health. 
• Reduced vitamin and mineral intake of those nutrients commonly found in protein-rich foods.
• Risk of consuming heavy metals beyond the safe amount.