Blog

Oct 23, 2024

12 Best Protein Powders of 2024 | SELF

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission. Protein is a key component of nutrition that’s part of every balanced diet. So

All products are independently selected by our editors. If you buy something, we may earn an affiliate commission.

Protein is a key component of nutrition that’s part of every balanced diet. So whether you’re leveling up your strength training or looking for filling snack ideas, getting your daily fix is important—and the best protein powders can help.

“All humans need protein to survive,” Kelly LeVeque, CCN and author of The Body Love series, tells SELF. Angie Asche, MS, RD, CSSD, owner of Eleat Sports Nutrition and author of Fuel Your Body: How to Cook and Eat for Peak Performance, agrees. “The need for protein goes far beyond just muscle-building,” she says. “Protein is a macronutrient and is made of amino acids, which our body uses for basic functions like maintaining the health of our hair, skin, nails, and bones,” she adds.

But, if you’re in the market for a new protein supplement, it’s fair if the first thing that comes to mind is a chalky, barely drinkable shake. But there are actually lots of great options out there, including plant- and animal-based protein blends, mixes with additional ingredients like fruits and veggies, and more flavors than you’d find on Starbucks’s Secret Menu. That’s why we spoke to registered dietitians with sports nutrition expertise to get the inside scoop (heh) on the top protein powder—and how to choose the right one for you and your wellness goals.

We’re recommending the following protein powders based on insights from nutrition experts, our team of experienced testers who have tried over 100 protein powders, and SELF staffers who personally use them. Every product on this list has been rigorously tested (more on that below) so you can feel good about filling your shaker bottle with whatever’s calling to you.

Amazon

Why we picked it: The best protein powders offer a complete protein profile, meaning they include all nine essential amino acids that the body needs for protein synthesis, a process necessary for building (or maintaining) muscle mass. This third-party-tested, whey-based powder (meaning it’s sourced from dairy milk and not vegan-friendly) from Sports Research fits the bill.

What it’s made of: This powder is loaded with 25 grams of protein as well as L-leucine for muscle gain and recovery. It also includes natural sweeteners and binders.

How it tastes: While this powder is a nutritional powerhouse, testers say it will make dessert lovers happy: One reviewer says the vanilla flavor tastes like melted ice cream, while another compares the chocolate version to hot cocoa: “I want to have this with marshmallows over an open fire,” they say. The best part? Our team noted that the powder mixed easily with both milk and water, so this powder makes for a sweet, creamy snack with no chalkiness or grit.

Product specs

Protein type: Animal-based | Key ingredients: Whey protein, casein | Protein per serving: 25 grams | Flavors: Creamy vanilla, dutch chocolate

Amazon

Why we picked it: Ora Organic So Lean & So Clean Superfood protein powder is packed with protein—21 to 23 grams total, depending on the flavor). The powder comes in a flavorless option that’s perfect for sneaking into a your smoothies for an extra boost.

What it’s made of: Ora’s pea and rice powder is chock-full of gut-healthy ingredients like chia seeds and acaí. It also includes digestive enzymes like amylase, which helps break down carbs, and lactase, for those who are dairy intolerant.

Just so you know: This vegan mix comes in multiple flavors: chocolate, vanilla, and vanilla chai, plus an unflavored version. While we recommend the unflavored version for smoothies, one SELF tester (who admits she generally isn’t a fan of flavorless protein powders) didn’t love the taste of it by itself. “It would be better mixed in a fruit smoothie with other things to hide the taste, but I don't recommend it with just milk or water,” she says.

Product specs

Protein type: Plant-based | Key ingredients: Pea protein, rice protein | Protein per serving: 21-23 grams | Flavors: Chocolate, vanilla, vanilla chai, unflavored

Huel

Why we picked it: This vegan powder combines protein from peas, faba beans (also known as fava beans), and hemp in order to give it that complete protein profile that nutrition experts recommend. Packed with 27 vitamins and minerals, it makes a solid meal replacement when you’re on the go or a great post-workout snack to help your muscles recover, Kelly Jones MS, RD, CSSD, a board-certified specialist in sports dietetics and owner of Kelly Jones Nutrition and Student Athlete Nutrition, tells SELF.

What it’s made of: Its slate of nutrients includes all 13 essential vitamins (A, C, D, E, K, and the B vitamins).

How it tastes: Huel comes in three sweet flavors—vanilla, chocolate fudge brownie, and strawberry—that reviewers love.

Product specs

Protein type: Plant-based | Key ingredients: Pea protein, fava bean protein, hemp protein | Protein per serving: 20 grams | Flavors: Vanilla, chocolate fudge brownie, strawberry

Amazon

Why we picked it: Wellah’s Protein Your Whey is made with only four or five simple ingredients (depending on the flavor) that pack 20 grams of protein—and you can get it for less than $30 on Amazon. It comes in four flavors that’ll satisfy your sweet tooth: dark and milk chocolate, vanilla, and coconut.

How it tastes: Our testers tried the vanilla flavor of this powder and thought it had a subtle flavor without being overpowering. It has a light enough taste to make for a creamy sweet snack when mixed with milk.

Just so you know: Like all whey powders, this option from Wellah has a complete profile with all the essential amino acids. But since it’s sourced from cow milk, it’s not a great choice for folks who are sensitive to dairy.

Product specs

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 20 grams | Flavors: Milk chocolate, dark chocolate, vanilla, coconut

Ritual

Why we picked it After our testers tried Ritual’s plant-based protein powder, they totally understood the internet hype for the brand. They say the thick, smooth texture makes it easy to mix together a tasty shake, and they love the easy-to-read ingredient list that tells customers exactly what’s in the powder and how it was sourced.

What it’s made of: Ritual’s Essential Protein Daily Shake is made with pea protein, MCT oil, an antioxidant vitamin E preservative, and all-natural flavors and sweeteners, like salt and stevia. Its ingredients are Clean Label Project certified, meaning it’s free of heavy metals, chemicals, and other harmful additives.

How it tastes: The shake comes in a single flavor (vanilla) that our tester described as “quite earthy.” She also raved about how easily this shake blended with both milk and water— “Its mixability is next level,” she says.

Product specs

Protein type: Plant-based | Key ingredients: Pea protein | Protein per serving: 20 grams | Flavors: Vanilla

Transparent Labs

What it’s made of: Our pick for best vanilla protein powder, Transparent Labs 100% Grass-Fed Whey Protein, is made with 28 grams of protein (which is at the higher end of the 20 to 30 gram daily supplement recommendation), and comes in a wide range of flavors—like blueberry pancakes, mint chocolate chip, and French vanilla. Each flavor of the protein powder has slightly different ingredients, but our favorite, the French vanilla, includes whey protein, natural flavors, stevia, and sodium chloride (a.k.a salt).

How it tastes: Our tester who tried the French vanilla flavor notes that it was “very sweet, easily dissolvable, and smooth.” She recommends mixing the powder with milk instead of water to cut some of the sweetness and make the drink creamier.

Why we picked it: We’re fans of Transparent Labs’ no-BS approach to ingredients and labeling. The brand includes the amounts of all ingredients (including inactive ones) right on the packaging, and has all products tested by a third-party lab to ensure you aren’t mixing harmful extras like lead or arsenic into your smoothie.

Product specs

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 28 grams | Flavors: French vanilla, chocolate, chocolate peanut butter, dark chocolate, strawberry milkshake, cinnamon french toast, mocha, vanilla peanut butter, oatmeal chocolate chip cookie, chocolate chip banana bread, mint chocolate chip, blueberry pancakes

Amazon

Why we picked it: Both LeVeque and nutrition expert Maya Feller, MS, RD, CDN, name whey protein as their overall favorite powder type (for people who eat dairy, at least, given that it’s derived from milk), and athletes looking to build muscle mass will benefit from the complete protein’s performance-increasing, recovery-boosting benefits. This formula from Jacked Factory is made with very few added ingredients (just flavoring, rock salt, and sucralose and stevia for sweetening) and packs 25 grams of protein per serving.

How it tastes: The brand’s flavors would fit right in on a bakery’s menu—Blueberry Muffin, Oatmeal Chocolate Chip, Cinnamon French Toast, to name a few— and our testers say they’re sweet as they sound, particularly when mixed with water. But if you don’t have Buddy the Elf’s palate, know you can still enjoy this powder; reviewers say that stirring the mix with milk helps tone down the cloying taste and makes for a smoother drink texture.

Product specs

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 25 grams | Flavors: Chocolate peanut butter, milk chocolate, cookies & cream, blueberry muffin, cinnamon french toast, unflavored, vanilla oatmeal cookie, vanilla, peanut butter

Amazon

Why we picked it: Protein powders don’t get any more straightforward than a one-ingredient, unflavored product, like the Nutricost Organic Whey Protein powder, which is USDA-certified organic (so, no artificial colors, flavors, or preservatives to see here). It’s made with a blend of whey protein and sunflower lecithin (a stabilizer)—that’s it.

How it tastes: Our testers noticed an “earthy” aftertaste in the unflavored edition— when added to water and milk—so we suggest stirring it into a smoothie or using it for baking. “It did mix well, which I liked,” one tester notes of its smoothie-supplementing abilities. But if you want some pizzazz to wake up your taste buds, you can opt for Nutricost’s chocolate or vanilla flavor, each of which have a few additives on their ingredients list.

Product specs

Protein type: Animal-based | Key ingredients: Whey protein | Protein per serving: 20 grams | Flavors: Chocolate, vanilla, unflavored

Orgain

Orgain

Why we picked it: Jones likes Orgain’s organic plant-based powder for its relative affordability and availability (you can stock up at retailers like Target, Costco, and Amazon) as well as its blend of protein sources.

What it’s made of: It contains peas, brown rice, and chia seeds, which provide a complete amino acid profile. This protein powder is also a good source of iron, which is a major plus in Jones’s book, especially for menstruating athletes who are at greater risk of developing an iron deficiency.

How it tastes: For those concerned about texture, one person who tested the powder for SELF notes that it makes a great smoothie. If she has one caveat, it’s how pronounced its “vanilla-ish” flavor can be: “The flavor is a little strong, so I try to balance it with other ingredients.” And if you need inspo for your blend-ins, we have some ideas.

Product specs

Protein type: Plant-based | Key ingredients: Organic pea protein, organic brown rice protein, organic chia seed | Protein per serving: 21 grams | Flavors: Café latte, chai latte, chocolate coconut, chocolate peanut butter, churro caramel swirl, cookies & cream, creamy chocolate fudge, fruit cereal, horchata, peanut butter, peppermint hot cocoa, pumpkin spice, strawberries and cream, vanilla

Vega Premium

Vega Premium

Amazon

Why we picked it: Asche recommends Vega Sport’s plant-based protein powders to the athletes she works with because they’re “Certified for Sport” by the National Sanitation Foundation (NSF), which is an organization that makes sure products do what they claim. We think just about anyone should consider giving these powders a try too, given their range of tasty flavors, great texture, and nutritional perks.

How it tastes: “[Its] flavor is subtle with a touch of sweetness and thankfully lacks the nasty chalkiness and aftertaste that accompanies some powders,” says one of our testers, who likes the brand’s vanilla flavor best. “I use it in my breakfast smoothie every day—it’s my favorite meal of the day!”

What it’s made of: From a nutritional standpoint, this vegan powder doesn’t just have a high protein content—it also contains a nice amount of calcium (15% of the recommended daily allowance, or RDA), iron (35% of the RDA), and ingredients that can help you recover from your workout, like tart cherry.

Product specs

Protein type: Plant-based | Key ingredients: Pea protein, pumpkin seed protein, organic sunflower seed protein, alfalfa protein | Protein per serving: 30 grams | Flavors: Peanut butter, berry, chocolate, mocha, vanilla

Naked Nutrition

Why we picked it: If you’re looking to boost your gains with the help of a protein powder that packs a big punch with a small ingredient list, let us introduce you to Naked Nutrition Goat Whey Protein Powder.

What it’s made of: The unflavored version of Naked Nutrition’s powder is the only option on this list that’s made from a single ingredient: just whey protein, and 23 grams of it in each serving. The goat milk-based whey contains all nine essential amino acids and is free of harmful chemicals and other harsh additives.

If you go for the chocolate or vanilla flavors, you’ll find two additional components on the list: coconut sugar for sweetening, plus organic cacao or natural vanilla flavoring.

Just so you know: Our testers recommend mixing this powder with milk instead of water for a better taste.”

Product specs

Protein type: Animal-based | Key ingredients: Goat whey protein | Protein per serving: 23 grams | Flavors: Chocolate, vanilla, unflavored

Sunwarrior

Sunwarrior

Why we picked it: Sunwarrior Protein Classic Plus isn’t “Certified for Sport” by the NSF, but Asche still likes it for people who are recreationally active. According to reviewers, it mixes really easily into protein shakes and smoothies, with little to no grit or chalkiness, and tastes great—especially the vanilla version.

What it’s made of: The brand’s Classic Plus line (which comes in a few different flavors) uses a combination of quinoa, brown rice, peas, amaranth, and chia seeds for its protein content, which amounts to a complete profile.

Product specs

Protein type: Plant-based | Key ingredients: Organic fermented brown rice, organic fermented pea protein, organic quinoa, organic chia seed, organic amaranth | Protein per serving: 17 grams | Flavors: Chocolate, vanilla, unflavored

Original photo by the SELF product testing team

XWERKS GROW protein powder comes highly rated by our testers, with one even calling it one of the best they’ve ever tried and another noting that the formula dissolves super easily into a smooth shake.

Jones recommends Orgain’s Sport Powder for anyone working to build muscle, given the product’s high protein content of 30 grams per serving.

Garden of Life is another expert-recommended brand due to its reputable testing practices and third-party certifications. Taste-testers also say it makes some of the best vegan protein powders you can try.

Natalie Rizzo, MS, RD, founder of Greenletes and author of Planted Performance, tells SELF she likes Now Sports because it completes third-party testing on all its products. (Asche and Jones recommend this brand for the same reason.)

Another preferred brand of Asche’s, Ascent makes both whey and plant-based protein powders, so you should be able to find one that fits your preferences. The former features a unique combination of regular whey protein and native whey protein, which is less processed and may contain more of the milk’s protein.

Now that you know the best protein powders to try, let’s get into the benefits they can offer, including fitness wins and lifestyle convenience, all in support of your overall health. Protein is one of the three vital macronutrients (along with fats and carbohydrates) that we need in large amounts.

While all folks need to be mindful to consume enough protein, it’s particularly important if you exercise a lot. That’s because in addition to supporting our immune system, it helps build strength, power, endurance, and muscle mass, Jones says. If you don’t get enough protein every day, your body will have a harder time increasing (and even maintaining) the size of your muscles. Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts.

If you’re not getting enough protein from your plate alone, adding a dietary supplement like a protein powder to your routine could help. You should always consult your primary care provider or a registered dietitian to get a clearer idea of your individual protein needs.

“If you live a busy lifestyle, you don't enjoy time in the kitchen, and you can't find a source of protein that is easy for you, [protein powders] can be amazing alternatives,” LeVeque says. The reality is, you might not always have time to shop for and prepare high-protein snack recipes. That’s where a protein powder can come into play—it’s a convenient way to get more of this crucial macronutrient in your daily diet.

The simplest way to use protein powder is to mix it with your liquid of choice and drink it—but you can get a bit more creative, too. Jones recommends blending it into smoothies, adding it to overnight oats, or even making your own protein bars. Asche adds pancakes and waffles to that list, too, and notes it can also boost already high-protein foods like yogurt. (We don’t see why you couldn’t add it to your favorite sweet treats like milkshakes, either.)

Original photo by the SELF product testing team

When you start shopping for protein powders, you’ll first need to choose what type of formulation you want. One isn’t necessarily better than another, but there are a few key differences to consider.

Many registered dietitians consider whey protein, which is created when enzymes are added to milk (usually from cows), the “gold standard” for protein supplementation, Asche says. That’s partly because it’s a complete protein, which, as we mentioned earlier, means it contains all nine of the essential amino acids that your body needs to function (in case you were wondering, those are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine).

Whey is also generally easy to absorb and digest, provided you don't have a dairy allergy or lactose intolerance, Asche says. (If you’re specifically concerned about lactose, look for powders made with “whey protein isolate” as opposed to “whey protein concentrate,” since, as SELF has previously reported, isolate forms contain next to no lactose.)

Casein protein is similar to whey, since it also comes from curdled milk. But casein is made from the curd itself, rather than the liquid, and is dehydrated and processed into powder.

Egg white protein powder comes from eggs. It’s dairy-free but not vegan, so is a great option for folks who avoid dairy but haven't sworn off all animal products. Heads up, though: Some of our reviewers don’t love the taste or smell. Don’t rule it out for boosting your baking or smoothies, though.

If you’re vegan, dairy-intolerant, or prefer to eat fewer animal-derived foods, you likely want a plant-based protein powder. The most common options include protein derived from peas, beans, brown rice, and soy. Just keep in mind that certain plant protein sources are considered “incomplete,” says Asche, which is why a lot of these types of powders combine multiple protein sources, which can create a complete profile. Pea protein powder is considered a complete protein that contains all nine essential amino acids, so Feller recommends it for vegan diets.

Original photo by the SELF product testing team

After you pick the best type of protein for you, you want to make sure your powder of choice fits your taste and budget. Here’s what to consider:

When we’re sizing up products, we compare price per serving rather than the overall price. Prices on this list range from $.67 to $2.65 per serving, with the average being about $1.65, which we think is a good spot to aim for if you’re looking for a fairly priced protein powder.

Okay here's an obvious one, but you've got to pick a protein powder you actually like. Do you want a desserty flavor to satisfy your sweet tooth, or something fresh and fruity to wake up your palette?

When picking a flavor, you should also consider how you plan to use the powder. For instance, if you’re a smoothie person, consider the taste that works with your favorite blend; and if you’re looking to incorporate the supplement into your baking, unflavored might be the best for you. Be sure to also check ingredient lists for any additional sweeteners or additives that might affect the taste.

Original photo by the SELF product testing team

In addition to our experts’ input and recommendations, here are some key components our testers considered that factored into our picks.

Whether a powder uses an animal-based protein source (like whey) or one made from plants is a personal preference, but we prioritized options with a complete protein profile, meaning they contain all nine of the essential amino acids that your body needs to function.

Third-party certifications like Informed Choice for Sport Certified and National Sanitation Foundation (NSF) Certified for Sport ensure products include the ingredients their labels claim, and at the specified amount—and also that they don’t contain anything unlisted, like unsafe contaminants.

This is another matter of personal preference, but some artificial sweeteners and sugar substitutes can cause digestive issues, so we’ve highlighted where they’re used.

No one wants a gritty, sandy smoothie. So SELF’s testers share how each powder shakes out (wink) to ensure we select powders that blend well.

An enormous tub of protein powder will always take up a ton of room in your pantry; but a resealable pouch can scrunch down as you make your way through the bag, which can be a perk if you’re short on storage space.

Protein is essential for everyone, and powders can be an effective way to make sure you’re getting the right amount each day. The current recommended daily amount is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). Keep in mind, that amount of protein is the average minimum to prevent deficiency—if you're an active person, you may want to shoot for closer to 1.4 to 2 grams per kilogram (or 0.64 to 0.91 grams per pound), Jones says. If you’re not sure how much protein you actually need, it’s best you speak to a nutrition professional.

Most people are in the clear to add a tasty shake (or other protein-powder-enhanced cuisine) to their diet every day since we all need some level of protein in our foods. But just because it's an essential nutrient, doesn’t mean you need to buy a powder to supplement it. Asche tells SELF that “protein powders can be pricey and are not a necessity by any means to meet your daily needs, so for some, it could be an unnecessary expense compared to whole food sources.”

If you do add protein powders to your diet, be sure to chat with your health provider to make sure you’re supplementing safely. LeVeque tells SELF that some medical conditions might make excess protein consumption harmful, “Those with end-stage kidney disease and some other rare diseases may need to avoid excess protein for disease management and should chat with their doctors about the best high-quality protein sources for their needs.” She also adds that children should steer clear of supplements: “I don't recommend regular protein powder use for kids, who have much lower protein needs and don't need to introduce alternative sweeteners early on.”

TL;DR? We get that sometimes you just want fast facts to help you make a quick choice. With that in mind, here are the answers to some of the most frequently asked questions about picking the best protein powders for your dietary needs and lifestyle.

You betcha. Studies show that protein powders can help with muscle gain, workout recovery, and are a source of nutritional minerals. Just be sure to use them as directed, because research also points to a connection between (excessive) protein overconsumption and kidney issues.

Studies show that 20 to 30 grams of protein in the form of protein powder supplementation per day could increase muscle protein synthesis (but this can vary based on your health and activity level). Most protein powders come in serving sizes around that range, so one scoop should be enough. It’s always a good idea to get your health-care provider’s input before changing your supplement intake.

Protein powder is generally safe to use every day. However, Feller mentions that “you have to really look at that ingredient label and read the nutrition facts,” so you’re aware of any additives or ingredients like sugar or artificial sweeteners that you may want to limit in your diet. Again, it’s smart to have a health-care provider rubber-stamp your protein routine.

Most people mix protein powders with milk, water, or into a smoothie, but Feller says there are other ways to consume it. “You can bake with it,” she says, adding she sometimes incorporates it into recipes in place of flour.

The best time to drink a protein shake is actually pretty subjective. Jones says it’s most beneficial when you don’t have bandwidth to whip up a whole food source of protein, whether that’s for breakfast or after your workout. Asche echoes this recommendation, saying you don’t have to overthink it: “It matters more about how much total protein you consume throughout your day as a whole, versus the timing.”

Related Reading: