Discovering the best protein powders for weight loss can be a little confusing, especially if you're new to the world of supplements. Really, there are just two things you need to look for in a product: a low-sugar content and whey-based ingredients.
A low-sugar powder will usually have fewer calories, which can help if you’re trying to create a calorie deficit for weight loss. And a whey-based product is your best bet if you want to feel fuller for longer — a trial published in Physiology & Behavior found that it's better than casein or soy when it comes to satiety.
Bear in mind that protein powder isn't a magic ingredient for weight loss. Kacie Vavrek, a registered nutritionist at The Ohio State University Wexner Medical Center, explains: “Protein powder itself does not cause weight loss, but if you use protein powder to meet your protein needs while maintaining a small calorie deficit, then it can help.”
Vavrek also says that protein powder isn’t better or worse than any other lean plant or animal source, but it can be a convenient way for some people to meet their daily protein needs.
With that in mind, we tested a bunch of different low-sugar protein powders to see which ones were best for taste, value and mixing consistency. Here’s what we found.
Kacie is a licensed and registered dietitian and a Board Certified Sport Specialist in Dietetics. She holds a bachelor’s degree in Nutrition and Dietetics and a Master’s degree in Nutrition and Exercise Science. While her background is in medical nutrition therapy and exercise science, she also has experience in education, serving as a classroom instructor for nutrition education programs.
The best protein powders for weight loss
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This is an excellent unflavored protein powder that is both decent value for money and also incredibly adaptable. We loved how easily it mixed into liquid, leaving no lumps or grainy bits, and creating a smooth texture that was neither too gluey nor too thin.
It ticks the boxes for being completely whey-based and having a low-sugar content, too. In our testing, it impressed with its pleasantly neutral, milk-like flavor that vanished when mixed in with even the lightest flavors.
When we tested it with flavor drops it created a lovely shake, and it stirred easily into mashed potatoes to add a welcome shot of protein. However, this is a whey protein blend, with some lactose.
- Read our full Optimum Nutrition Gold Standard 100% Whey Protein review
If you’re after a low carb, high protein supplement that’s clean and tasty, Transparent Labs Whey Protein Isolate is sure to tick your boxes. It contains a 28g of whey protein isolate per scoop, which is easily digestible and provides an ideal ratio of amino acids to increase muscle protein synthesis.
Meanwhile, it contains just one gram of carbohydrates and zero grams of fat or sugar. But the main draw is that Transparent Labs Whey Protein Isolate is sourced from grass-fed, hormone-free American cows.
It’s also free from artificial sweeteners, food dyes, gluten and preservatives, making it one of the cleanest protein powders we’ve tested. The powder is available in eight great flavors. We tried the Cinnamon French Toast flavor and found it moreish without being too sickly.
We didn’t feel sluggish or bloated after drinking it either. In terms of mixability, we found the powder mixed really well with milk or water, with no lumps or chalky aftertaste.
The downside is the price — Transparent Labs is one of the most expensive protein powder for weight loss we’ve tried. Having said this, we can see why it’s slightly pricier because of the quality of the ingredients, so if you’re after a premium powder, this might be the product for you.
Launched in 2010, PhD Diet Whey Protein Powder is one of the original weight loss management shakes, and it’s still going strong — for good reason. This whey-based, low-calorie powder is macro-friendly, great for anyone trying to lose weight on the keto diet, and diabetics too.
We tried the strawberry option. Despite only using water in the mix, the shake was lovely and thick, bordering on smoothie-like. It does contain flaxseed grains (which are full of fiber and useful for satiety) but we couldn’t actually taste or feel these in the drink.
Flavor-wise, it has a lovely berry taste that isn’t too tart, but not overly sweet either. The slow-release protein blend helps curb cravings in between meals. For sensitive tummies, it also digests very well. Plus it's available in 13 flavors, so even if strawberry is not your thing, you won’t get bored.
It contains some added ingredients that are supposed to help boost fat loss, like green tea, CLA, and L-carnitine. The evidence for these ingredients helping with weight loss is fairly mixed; at best, they might provide a modest weight-loss aid. They won't do any harm, though.
This vegan-friendly powder comes from NFL quarterback Tom Brady's TB12 supplement range and offers a sizeable amount of protein per serving. It's a pea protein-based powder, which in our experience, can be a bit variable. Fortunately, that wasn't the case here.
The instructions suggest mixing a 32g scoop with plant-based milk or water, so we used two non-dairy milks (almond milk and barista-style oat milk) and water. We tried water first, but the consistency was a bit too grainy and lacked flavor.
However, the non-dairy milk fared a lot better and blended to create an enjoyable, easy-to-drink protein shake. The oat milk worked best to create a smooth consistency, probably thanks to the oil in the barista blend.
We tried the vanilla flavor (it's also available in chocolate and cookies and cream) and were pleased with the taste. It didn't taste artificial, although, with plant-based stevia instead of sugar, it wasn't as sweet as you'd expect.
The TB12 Plant Based Protein comes in two tub sizes, 1kg and 600g, offering 30 and 18 servings, respectively. And if you want to invest without breaking the bank, you can subscribe and save 10% on the regular price.
Innermost’s The Lean Protein is formulated to “encourage healthy fat loss, reduce cravings and maintain energy levels”. One serving packs in an impressive 29g of whey protein, made from a blend of whey concentrate and isolate, and just 4.5g of carbohydrates.
It also contains 1g of inulin, a type of dietary fiber that can help to keep you fuller for longer and encourages the growth of good gut bacteria linked to lower levels of fat. Because The Lean Protein blend is specifically designed to help you reach your ideal weight, it also contains ingredients to support fat metabolism.
These include acetyl l-carnitine, pomegranate extract, yerba mate and bilberries. It's worth noting that there's limited evidence to prove the effectiveness of these 'fat-burning' ingredients. However, a small trial published in Nutrional & Metabolism suggests inulin can aid weight loss.
The Lean Protein is vegetarian friendly, gluten-free, soy-free and GMO free. The downside is it only comes in two flavors — creamy vanilla or smooth chocolate. We tried the creamy vanilla flavor. It’s slightly bitter, so it won't be to everyone's liking. This being said, we liked that it didn’t taste synthetic.
It also mixes into oatmeal well, although due to the nature of being a whey protein, it can make the consistency a little runny. We’d recommend mixing it into the oatmeal and cooking it for a couple more minutes.
If you're vegan, then you'll want to avoid whey-based products, making The Protein Works Vegan Protein Extreme a great option. Made up of five different sources of protein, it offers a complete amino acid profile.
For a vegan powder, it compares well to whey-based products in terms of protein content, providing 28g per serving. And while the soy-based powder might not be as good as whey for satiety, this option does still have a relatively low sugar content and packs in plenty of vitamins and minerals.
The powder comes in a variety of flavors, from apple cinnamon swirl to classic smooth vanilla. We tested the chocolate silk and found the taste mild, pleasant, and not overpowering. It scores highly with most reviewers too, although anyone who likes sweet and strongly-flavored shakes might find it a touch on the bland side.
We found the consistency thick and a bit claggy. The texture is always the biggest challenge with vegan protein powders, so we had expected it to be less smooth than a whey powder. Because the powder contains flax (to promote satiety) there were also some grainy bits in the mixture.
However, the product is available in three different sizes (14, 28 and 57 servings) which is definitely a draw. It’s also GMO free, palm oil free and gluten-free.
- Read our full The Protein Works Vegan Protein Extreme review
With 25g of protein per each 31g serving and zero sugar, carbs, and fat, Isopure Whey Isolate Protein Powder is a great match for those who want to watch their calorie intake and retain lean muscle.
But that’s not the only plus point to this whey protein powder. It will work wonders for people who want their protein shakes to work as hard as they do. That’s because it’s also packed with Vitamin C, Zinc, Vitamin E, and naturally occurring BCAAs.
All these vitamins can provide immune support and optimum muscle health. According to the manufacturers, the protein blend will help you stay full between meals to help you support your weight management efforts.
The reason that it's not sitting higher up in the guide? It mostly comes down to taste. We found that it was incredibly grainy, even when mixed into oatmeal. We also made the mistake of opting for the strawberry flavor, which is an unnervingly artificial pink color.
Optimum Nutrition hold our top spot for the best protein powder for weight loss, but that powder is a cow's milk-based option. However, this vegan-friendly Optimum Nutrition Gold Standard 100% Plant Based Protein Powder is Vegan Society-approved.
It is a blend of pea and rice protein, with 24g of protein per serving and a complete amino acid profile. It comes with added vitamins too, including B12, which can be a difficult vitamin to find in a vegan diet.
It's an excellent option, but it does only come in two flavors; chocolate and vanilla. We tried the vanilla flavor and were surprised at how fine the powder is for a vegan protein powder. But don’t let this deceive you.
We mixed a scoop with 300ml of water and shook it in a protein shaker for 30 seconds. It was surprisingly thick, and a little gritty. In fact, we found 500ml of water to be a more ideal ratio, so this powder definitely lends itself better to smoothies and bakes instead.
Another thing to note is that the flavor is definitely on the sweeter side, and could be a little sickly for some people when drunk as a liquid. It did, however, mix really well into oatmeal and the flavor is pleasant topped with sliced banana.
How to choose the best protein powder for weight loss
Dietitian Kacie Varvrek says third-party testing is one of the most important things to look out for in a protein powder. “Supplements are not regulated by the US Food and Drug Administration (FDA), so labels can be inaccurate, or supplements can contain ingredients not found on the label."
"Third-party certification is obtained when an independent organization evaluates the supplement and vouches for its quality. You will see a certification stamp on the product if a supplement is third-party tested.”
Vavrek advises looking for a powder that is low in added sugars and artificial flavors. Some of the most popular protein shakes and powders have high levels of sugar or sweeteners mixed in, so it’s worth comparing ingredient labels before you purchase.
You'll generally find that whey protein or whey isolate fit this bill. According to Vavrek, whey protein “contains essential amino acids and is the highest in leucine; an amino acid thought to trigger muscle building.”
In addition, some trials, such as this randomized controlled trial from 2015, have found that adding whey protein to a regular diet could reduce appetite by increasing satiety. But you also need to find the right level of protein for your needs.
The recommended daily allowance (RDA) of protein is 0.36g per pound of body weight, so the average 200lb man needs around 72g of protein daily. The Dietary Guidelines for Americans say that men between the ages of 19 and 59 are already eating too much protein.
On the other hand, if you're training to build muscle, the International Society of Sports Nutrition advises eating up to 1.36g of protein per pound of body weight, to optimize muscle growth. Once you've found the right level, consider the amount of fiber, too.
Fiber added to your protein powder can help you stay full for longer, maximizing your weight loss. If you can’t find an affordable protein powder with added fiber, you can add your own by including a spoonful of flax seeds.
But we wary of so-called ‘weight-loss’ ingredients added to protein powder, says Vavrek. “Additives, such as acetyl l-carnitine, don’t have any proven weight loss benefits. No supplements or additives will increase metabolism or burn fat.”
Finally, Vavrek’s advice is to pick a protein powder with a taste that you actually like. There’s no point gulping something noxious back every morning in a bid to lose weight, as you’re more likely to seek out sweet or high-fat foods to make yourself feel better. A protein powder should always be an aid to weight loss, not a solution.
FAQs
How effective is protein powder for weight loss?
A diet high in protein can help stave off feelings of hunger, which may result in fewer snacks and lower calorie intake at mealtimes. A study in the Journal of Obesity & Metabolic Syndrome found it can also increase metabolism, the rate at which food is turned into energy.
If you’re dieting, getting enough protein will help you sustain muscle mass while you lose weight. Moreover, studies, such as this paper on meal timing and obesity, find that higher energy intake in the morning is associated with lower levels of obesity.
Many people also replace a meal with a protein shake to speed up their weight loss. However, the Mayo Clinic advises against doing this in the long term, as it can mean that you miss out on nutritional benefits that foods contain, such as vitamins, minerals and iron.
Vavrek agrees, “Protein powders generally contain fewer nutrients than whole food protein options; so, while protein powders can help you meet your protein needs, they might not give you as many nutrients as a lean plant or animal protein source."
"Protein powders and shakes can be an easy source of high-quality protein, but it’s preferable to get most of your protein from whole foods. We do not need protein powders for weight loss.”
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