We Asked Dietitians to Share the Best Protein Powders for Weight Loss, and Here Are Their Recommendations

If you’re trying to lose weight, prioritizing protein consumption is a great strategy, regardless of your diet or eating plan. “Protein helps promote muscle recovery, regulate blood sugar levels, and keep hunger levels in check,” says Miami-based dietitian Jennifer Nicole Bianchini, RDN. Foods rich in protein include meats, fish, beans, nuts and seeds, milk, yogurt, and cheese.

However, adding more protein into your diet from food alone can be challenging, particularly if you’re busy or trying to keep your calorie intake low to support weight loss. That’s where protein powders come into play. These products offer an easy and convenient way to consume an extra 20 to 30 grams (g) of protein daily, and most of them contain less than 150 calories per serving.

Nine other registered dietitians and I share our favorite protein powders for weight loss. We also highlight what to look for in these products to promote healthy and sustainable weight loss. Here are eight of the best protein powders for weight loss, according to experts.

• Best whey protein isolate: Momentous Grass-Fed Whey Protein Isolate
• Best plant-based protein powder: Orgain Organic Plant-Based Protein Powder
• Best low-calorie: ICONIC Protein Powder
• Best clear protein powder: Protein2o Powder Packs
• Best for athletes: Klean Athlete Klean Isolate
• Best high-protein: OWYN Pro Elite High Protein Powder
• Best organic: Simply Tera’s Organic Whey Protein
• Best with fiber: Perelel Triple-Support Protein

We tested so many protein powders that naturally there were some we loved that didn’t quite make the list. Here are a few more that we think are great and we’re sure you’ll love.

Legion Whey+ Protein Isolate Powder With 110 calories and 22 g of grass-fed whey protein isolate, this is another great option for those looking to lose weight while upping their protein consumption. It’s third-party tested, and tester and health writer El Wilson says it was one of the best protein powders they’ve tasted and that it’s especially good for keeping you full and satisfied throughout the day.

NOW Sports Whey Protein Isolate This is a great budget option and is an easy-to-digest whey protein isolate with a simple ingredient list. There are no artificial colors, sweeteners, or flavors, and each serving offers 25 g of protein. It’s Informed Sport certified, and it also includes the nine essential amino acids and branched-chain amino acids, which are great if you’re hitting the gym.

Naked Nutrition Unflavored Pea Protein Powder We love that there’s only one ingredient in Naked Nutrition Unflavored Pea Protein Powder (it’s just yellow pea protein). This product is third party-tested for heavy metals and is NSF Certified for Sport to ensure safety and purity. This unflavored powder is great for smoothies, yogurt, baked goods, and other foods.

There are hundreds of protein powders on the market, and finding one that’s high in quality and suitable for weight loss can be challenging. For that reason, we interviewed these registered dietitians about their favorite protein powders for weight loss:

• Bess Berger, RDN
• Jennifer Nicole Bianchini, RDN, IFNCP
• Umo Callins, RDN, CSSD
• Amy Davis, RDN
• Kathryn Durston, RDN
• Ashley Harpst, RD
• Angela Konegni, RD, CSR
• Melissa Mitri, RDN
• Anna Smith, RDN, LDN

We also interviewed Bianchini about the most important things to look for when shopping for a protein powder, along with how to use protein powder most effectively for sustainable fat loss.

I’m a registered dietitian, too, and I’ve tried several protein powders. I included some protein powders I’ve used and recommended on this list.

In addition, I aimed to include animal and plant-based options at several different price points. I also featured protein powders that were particularly well-suited for weight loss — some are lower in calories than most protein powders, some higher in protein, and some feature added fiber to support satiety.

Here are the most important things to look for when buying protein powder for weight loss:

• Calorie Content Reducing calories is an important part of most effective weight loss programs. While you don’t want to reduce your calories drastically, a modest reduction can promote gradual fat loss without damaging your metabolism.

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  Most protein powders clock in at 90 to 150 calories per serving. If your daily calorie goal is on the lower side — for instance, if you’re short in stature or not very active — you may want to stick with options closer to 90 to 110 calories.
• Protein Content Most protein powders contain 20 to 25 g of protein per serving. The lower-calorie options generally contain 20 g, but this amount can still make a satisfying post-workout snack or meal replacement.
• Other Ingredients Some other ingredients may give a protein powder a small advantage for weight loss. Added fiber can work alongside protein to help you feel more full, and creatine can help with muscle maintenance or growth.

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• Protein Type Whey protein concentrate is generally the most affordable, but it’s also made with dairy, so it’s unsuitable for vegans or people with a milk allergy or lactose intolerance. Whey protein isolate is a purer choice that’s usually safe for people with lactose intolerance. “Bone broth protein powders are a good choice, too, for non-vegetarians,” says Bianchini. Many plant-based options are made from pea, soy, or brown-rice protein or a blend of proteins.
• Third-Party Testing or Certifications Many protein powders aren’t third-party tested, but you can still choose to stick with higher-quality options. You can look for certifications like NSF Certified for Sport, Informed Sport, or USDA Organic if you have specific dietary preferences or needs.
• Flavors Most protein powders are available in vanilla and chocolate, but if you think these may get old, you should choose one with a broader range of flavors. I like unflavored protein powder blended into milk because it’s not as sickly sweet as some flavored proteins, and the milk helps mask the taste of the powder.

High-protein diets can help support weight loss in a few different ways:

• Increased Satiety Improved satiety (or feelings of fullness) is a major benefit of increasing your protein intake. Feeling fuller on fewer calories can make it easier to stick to your weight loss plan.

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• Muscle Maintenance Your body uses protein to create new tissue, including muscle. Eating enough protein can help prevent muscle loss while losing weight. If your goal is fat loss, you’ll burn more fat if you can maintain your existing muscle mass or increase it.

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• Increasing Metabolic Rate Your metabolic rate, which is the amount of calories you burn, is connected closely to your muscle mass. Maintaining your muscle mass with adequate protein intake will also maintain your metabolic rate. You can also increase your metabolic rate by pairing protein intake with strength training. This can make it even easier to lose weight.

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• Blood Sugar Control Protein with every meal and snack can also help prevent blood sugar swings. Keeping your blood sugar levels steady throughout the day can help prevent food cravings and excessive hunger.

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“Drinking a protein shake after a workout or as a breakfast are two of the best ways to consume protein shakes,” says Bianchini. “A post-workout shake can promote muscle recovery, regulate blood sugar levels, and keep hunger levels in check. Or you can combine protein powder with berries, flax, and hemp seeds for a balanced breakfast that’s rich in protein, fiber, and antioxidants.”

Here’s our guide to protein needs to determine the right amount of protein you need to help you meet your health goals.

Protein powders can contain protein from several different sources. Broadly, protein powders can be divided into animal-based and plant-based.

Most animal-based protein powders come from dairy, including milk protein, whey protein, and casein protein. However, you can also purchase eggshell, bone broth, or collagen proteins, which are more suitable for people with a dairy allergy or lactose intolerance.

There are also several different types of plant-based proteins used in protein powders. These are suitable for vegans and vegetarians, but many people who aren’t vegetarians prefer plant-based powders too. The most common ones include pea, soy, brown rice, pumpkinseed, and hempseed protein. Many plant-based powders contain a combination of two or more of these proteins.

Protein shakes can have minor side effects like gas or bloating, especially in people who are sensitive to the protein source used in a product.

Bianchini explains that people who are sensitive to dairy products should avoid whey and casein protein powders. She recommends plant-based or bone broth proteins for these people.

“Some powders and shakes contain additional ingredients like sugar alcohols or gums,” she adds, “These may lead to bloating, abdominal discomfort, or other digestive concerns.”