The Best Vegan Protein Powders, According to a Dietitian

Is Vegan Protein Powder Beneficial?

For people who do not get adequate protein from their diet, vegan protein powder may be a helpful supplement to add. On average, Americans do get enough protein from diet alone, but it can be more difficult to get adequate amounts on a vegan and vegetarian diet.

The Academy of Nutrition and Dietetics recommends the average person consume at least 0.8 grams of protein per kilogram of body weight a day—or 10 to 35 percent of their daily energy intake. So, for a 150-pound person, that would be around 55 grams of protein each day.

Some groups of people with increased protein needs who may especially benefit from taking a vegan protein powder include:

• Athletes or other highly active individuals: Athletes typically have higher protein needs to support athletic training and muscle recovery. Depending on the type of exercise, athletes may need anywhere from 1.2 to 2 grams of protein per kilogram of body weight a day.
• Older adults: As we age, we naturally lose muscle mass and strength. Our bodies also tend to have a decreased response to the protein we eat, and we are more prone to illness-related inflammation that will increase protein needs. Research shows that increasing protein intake can help older people maintain lean muscle mass and by doing so, promote better mobility and overall quality of life. Similar to athletes, some older adults may benefit from consuming at least 1 gram of protein per kilogram of body weight, with optimal intakes between 1.2 and 2 grams of protein per kilogram of bodyweight per day, depending on exercise levels.

Who May Not Benefit From Vegan Protein Powder

The following groups may not benefit from taking a vegan protein powder:

• Healthy adults who meet their protein needs through diet: Most people who eat a well-balanced diet that includes a variety of protein sources get enough protein through food. So, for the average person, a protein powder supplement is not necessary and won’t provide noticeable benefits. Getting protein from food has the added benefit of nutrients like fiber, vitamins, and minerals. Plus, protein-rich foods (especially vegan ones) are usually less expensive than protein powders.
• Those on protein-restricted diets: Some people who have certain medical conditions that require a lower-protein diet may need to avoid vegan protein powder supplements. Some of these conditions include chronic kidney disease and inherited metabolic disorders including phenylketonuria, homocystinuria, maple syrup urine disease, and tyrosinemia. If you're on a protein-restricted diet, talk to a healthcare provider before trying a supplement.

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. We prioritize products that are third-party tested and certified by one of three independent, third-party certifiers: USP, NSF, or ConsumerLab.

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 a Vegan 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, 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, 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.

Most protein powders naturally contain heavy metals in trace amounts, and consumers have expressed concern about heavy metal contamination when using these supplements. However, a recent study shows that consuming one to three servings of protein powder per day is unlikely to cause adverse health effects.

Heavy metal contamination is only a concern if the amount ingested is over a certain limit. It’s also helpful to note that trace amounts of heavy metals are naturally found in many foods like whole grains, vegetables, fruits, and legumes. Choosing a vegan protein powder that has been third-party tested helps ensure heavy metals do not exceed the FDA-established levels for contamination.

Form

Vegan protein powders can be made from different plant-based protein food sources, including soy, rice, hemp seeds and other seeds, peas, and other legumes. When purchasing a vegan protein powder, look for one that is a complete protein for optimal results. This means it has all nine essential amino acids and is a higher-quality protein your body can use more efficiently.

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: When purchasing a vegan protein powder, look at the ingredients list and choose one with minimal ingredients. Take note of added sugar, artificial sweeteners, artificial colors, artificial flavorings, or gums, especially if you have intolerances. Some vegan protein powders include functional ingredients, such as herbs, probiotics, or dietary fibers, that may not be supported by adequate research and may not be suitable for some to consume. For example, some herbs may not be recommended for pregnant people and may interact with certain medications.
• Food allergens: If you have a food allergy, check the label of your protein powder to make sure there is no risk of cross-contamination with an allergen during processing.
  

Protein Powder Dosage

The Recommended Dietary Allowance (RDA) for protein for an average adult is 0.8 grams of protein per day per kilogram of bodyweight, and the Food and Nutrition Board recommends a range of 10 to 35 percent of total caloric intake be from protein.

Individual protein needs can vary greatly based on many factors, including age, activity level, height, weight, medical conditions, and more. For example, athletes may need anywhere from 1.2 to 2 grams of protein per kilogram of body weight per day.

The international society of sports nutrition recommends consuming 20 to 40 grams of protein every three to four hours for optimum muscle synthesis. Most people meet their protein needs through food alone, but those with increased needs, or those on restrictive diets (such as vegans), may benefit from adding a protein supplement. 

How Much Is Too Much?

There is no set Tolerable Upper Intake Level (UL) for protein intake, as the risks associated with consuming excess protein, particularly from food, appear to be very low for most healthy adults. However, the Food and Nutrition Board cautions against over supplementation of protein due to limited research on potential adverse effects.

Therefore, it is recommended to follow the RDA for protein (adjusting for individual factors such as health status and physical activity level) and try to obtain your protein from food first, supplementing only as needed. We recommend working with a registered dietitian or other healthcare provider to determine your individual protein needs and guide you on how to adequately meet them based on your dietary preferences.