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Oct 18, 2024

The Best Protein Shakes and Protein Powders, Taste-Tested and Dietitian-Approved

We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation. We tasted more than 50 products to find the best-tasting protein shakes and

We independently evaluate all of our recommendations. If you click on links we provide, we may receive compensation.

We tasted more than 50 products to find the best-tasting protein shakes and powders, so you don’t have to!

In This Article

Americans are a little obsessed with protein these days—nearly two-thirds of us are trying to consume more of it, and nearly a quarter of adults think they're protein deficient. But according to data from the Centers for Disease Control and Prevention, most Americans are eating more than enough. The average adult consumes 80 grams per day, which is roughly 30 grams over the recommended daily goal..

That said, protein needs can vary from person to person. Protein is an essential macronutrient that we all need for a healthy body. It plays a role in many body functions, like supporting bone health, balancing blood sugars and helping with muscle growth, to name a few.

And sometimes more is better. "If you're looking to build muscle, help with healing after a surgery or an illness, or work on healthy weight loss or weight maintenance, eating more protein can help," says Victoria Seaver, M.S., RD, EatingWell's associate editorial director. "And while you can certainly get enough from whole foods, protein shakes and powders can help supplement your intake." That's where this list comes in handy.

To narrow the field, our panel of experts, including registered dietitians and food editors, blind-taste-tested more than 50 dairy- and plant-based protein shakes and powders that met our nutrition requirements (more on that below). We tried each shake or powder as the package instructed and made notes about the taste, texture, appearance and aroma. Read on for our full list of the best-tasting protein shakes and powders.

Seaver recommends choosing a protein powder or shake without added sugars, which allows you to add exactly how much sweetness you like. You can also skip an added sweetener altogether and lean on the natural sweetness of a fruit-sweetened smoothie.

"Skip brands that use sugar alcohols, like xylitol, which can negatively impact your GI system when you eat too much," Seaver suggests. "Many products in the market use some type of artificial sweetener, like monk fruit or stevia, over added sugar to meet consumers' demand for zero-calorie sweeteners," notes Seaver, so you'll see some of these sugar substitutes in the picks below. "And because these powders and shakes are meant to complement a meal, rather than be a meal replacement, I'd recommend looking for brands with at most 250 calories and 360 milligrams sodium per serving. These numbers match what EatingWell aims for with our side dish recipes," says Seaver. "And lastly, look for brands with at least 15 g of protein per serving, which is plenty, especially if you're pairing your powder or shake with a meal."

What we like: Tastes more like an iced coffee than a protein shake.

What to know: These shakes only come in cans, making these less convenient for toting to the gym.

Slate’s Core protein shakes easily won us over with their smooth, velvety texture and taste that was more reminiscent of an iced coffee than a protein supplement. With most flavors around 100 calories and zero added sugar, we still got 20 g of protein in each can. The flavors in Slate’s Core Variety Pack are also free of lactose and ultra-pasteurized, making them shelf-stable (though the company recommends chilling these before drinking to optimize their flavor).

During testing, we noted how smooth and creamy these shakes were. When poured into a glass, there was no sediment, and after drinking, there was no hint of the aftertaste you find with so many protein shakes. Our only (admittedly minor) quibble: These shakes only come in a can, which is handy for recycling but less convenient on the go. Still, drinking this tasty shake in one sitting is not much of a sacrifice.

Available Size: 11 fluid ounces | Allergen Information: Milk, lactose-free | Diet type: Keto

Nutrition info for Slate Core French Vanilla Protein Shake, per one shake serving (11 fl. oz.)100 calories, 0 g total fat, 15 mg cholesterol, 280 mg sodium, 2 g carbohydrates, 1 g fiber, 1 g sugar (0 g added sugars), 20 g protein

Nutrition info for Slate Classic Chocolate Protein Shake, per one shake serving (11 fl. oz.)110 calories, 1 g total fat, 15 mg cholesterol, 220 mg sodium, 15 g carbohydrates, 1 g fiber, 1 g sugar (0 g added sugars), 20 g protein

Nutrition info for Slate Dark Chocolate Protein Shake, per one shake serving (11 fl. oz.)100 calories, 1 g total fat, 15 mg cholesterol, 160 mg sodium, 15 g carbohydrates, 2 g fiber, 1 g sugar (0 g added sugars), 20 g protein

What we like: The taste and texture of this protein shake won us over, hands down.

What to know: It's a bit pricey compared to others.

Fairlife's Core Power dairy-based protein shakes give you a high dose of protein (26 g) with just 5 g of sugar. The company uses natural ingredients, such as monk fruit juice and stevia leaf extract, to add sweetness. The milk is ultra-filtered, so the lactose-intolerant can enjoy this premixed drink.

We especially appreciated this shake’s texture, which was the closest to actual chocolate milk we found during our testing. In fact, it even smelled like chocolate milk, which, combined with how filling this shake was, made it a strong contender. This probably made the hint of artificial chocolate flavor stand out more, but Fairlife remains an excellent choice for those wanting to increase their protein intake.

Available size: 14 fluid ounces | Allergen information: Milk, lactose-free | Diet type: Kosher

Nutrition info for Fairlife Core Power Chocolate, per one shake serving (14 fl. oz.)170 calories, 4.5 g total fat, 20 mg cholesterol, 260 mg sodium, 8 g carbohydrates, 1 g fiber, 5 g sugar (0 g added sugars), 26 g protein

What we like: This hearty shake provides protein at the lowest cost per serving of the protein shakes we tested.

What to know: Some may find the thickness of this shake off-putting.

The Boost protein shake is a wallet-friendly option at around $1.50 per serving. It provides 20 g of protein and 3 g of fiber per serving, added vitamins C and D and iron for extra nutrition. The shakes are thick in texture and have a distinct protein taste compared to others. Although the chocolate flavor is not as strong as some, it provides a decent amount of protein on a budget.

Available Size: 237 ml | Allergen Information: Milk, soy | Diet type: Gluten-free

Nutrition info for Boost High Protein with Fiber Complete Nutritional Drink, per one shake serving (237 ml)250 calories, 6 g total fat, 10 mg cholesterol, 220 mg sodium, 31 g carbohydrates, 3 g fiber, 10 g sugar (10 g added sugars), 20 g protein

What we like: This vegan protein shake is balanced and filling enough to make a decent replacement for a light meal.

What to know: Some of us noticed a subtle aftertaste after drinking.

Soylent’s protein shake takes its 30 g of protein from plant-based sources and includes added vitamins and minerals that give it a well-balanced nutritional profile. Plus, this shake has zero sugars and is gluten-free, making it a good option for those with gluten sensitivities or who are just watching their sugar intake.

This shake had one of the best vanilla flavors we tasted; Soylent keeps it subtle, which can be tricky when dealing with a flavor that tends to take over the way vanilla does. The texture is smooth and slightly thicker than soy milk, akin to a milkshake. While there was a faint aftertaste, which we attributed to the artificial sweeteners, it did not linger or otherwise inhibit our overall enjoyment of the drink.

Available Size: 330 ml | Allergen Information: Soy | Diet type: Vegan, vegetarian, gluten-free

Nutrition info for Soylent Vanilla High Protein Shake, per one shake (330 ml)250 calories, 12 g total fat, 0 mg cholesterol, 290 mg sodium, 12 g carbohydrates, 3 g fiber, 0 g sugar (0 g added sugars), 30 g protein

What we like: This shake packs a punch with 32 g of satiating protein.

What to know: Some found the flavor overly sweet.

Muscle Milk’s Pro Advanced shakes pack a lot of protein into one bottle—32 g, to be exact. And at just 170 calories, that’s not too shabby. It gets its protein from a combination of whey and casein, with the added benefit of just 1 g of sugar and 5 g of fiber.

We liked the texture of this one, though the flavor was on the sweet side for some. Despite its protein content, the chocolate didn’t taste overly artificial. We did detect a sweet aftertaste, but it dissipated quickly and didn’t detract from our enjoyment of this protein powerhouse.

Available Size: 330 ml | Allergen Information: Milk | Diet type: Gluten-free, kosher

Nutrition info for Muscle Milk Pro Advanced Nutrition Protein Shake per one shake serving (330 ml)170 calories, 2 g total fat, 15 mg cholesterol, 180 mg sodium, 8 g carbohydrates, 5 g fiber, 1 g sugar (0 g added sugars), 32 g protein

What we like: This shake is vegan and is free of common allergens like soy, nuts and gluten.

What to know: This shake's sodium content is slightly higher than the others we tested.

Vegan protein shake alternatives can be difficult to come by, but Ripple fills this gap nicely. Each shake contains 20 g of protein per bottle. The ingredients are free of soy, nuts and gluten, and the flavor is enhanced with cocoa powder. We wished the added sugar content of this shake was a bit lower, but we really enjoyed the flavor of it (and again, vegan shakes aren't all that common), so we made an exception to our added sugar limit. This shake smelled like chocolate, and the texture was creamy and thick, lacking any chalkiness. The sweetness wasn’t overwhelming and was nicely offset by the cocoa powder. In fact, this felt downright indulgent to drink, proving that vegan alternatives can be just as tasty as their dairy counterparts.

Available Size: 12 fl. oz. | Allergen Information: Free of common allergens | Diet type: Vegan, vegetarian, gluten-free

Nutrition info for Ripple Vegan Protein Shake per one shake serving (12 fl. oz.)200 calories, 8 g total fat, 0 mg cholesterol, 380 mg sodium, 13 g carbohydrates, 2 g fiber, 9 g sugar (9 g added sugars), 20 g protein

What we like: The ingredient list is clean, and the flavor is incredibly tasty.

What to know: The price point per serving is on the higher side.

Klean Isolate's standout flavor and texture is why this protein powder from Klean Athlete is our favorite. It only has two ingredients—whey protein isolate and sunflower lecithin. It's low in carbs and high in protein thanks to the milk it's derived from. Klean Isolate tasted slightly sweet yet had no hints of an off-putting aftertaste. And its super-fine powder dissolved seamlessly into liquids.This protein powder runs a bit on the pricier side—at about $3 per serving.

Available size: 15.73 ounces | Allergen information: Whey | Diet type: Low-carb

Nutrition info for Klean Athlete Klean Isolate, per 1-scoop serving (29g): 100 calories, 1 g total fat, 120 mg sodium, 6 g carbohydrates, <1 g sugar (0 g added sugars, 2 g sugar alcohol), 20 g protein

What we like: The vanilla taste is subtle and one serving delivers five additional grams of protein (compared to Klean Athlete Klean Isolate).

What to know: It's on the higher side when it comes to added sugars.

Promix Vanilla Protein Powder is our runner-up thanks to its deliciously light, vanilla-flavored protein. At 5 g per serving, it's a little higher in sugar than the other options we taste-tested, but it won't you make cringe if you're sensitive to low- or zero-calorie sweeteners like stevia. The grass-fed whey protein also contains a small amount of omega-3 fats. During testing, shaking this mix did create a fair amount of foam—a minor criticism. Also, we like that Promix is third-party tested.

Available size: 2.5 lbs., 5 lbs. | Allergen information: Whey | Diet type: Vegetarian

Nutrition info for Promix Vanilla Protein Powder, per 2-scoop serving (34g): 135 calories, 1.5 g total fat, 45 mg cholesterol, 120 mg sodium, 7 g carbohydrates, 0 g fiber, 5 g sugar (4 g added sugars), 25 g protein

If you're looking for a ready-made protein shake, the Slate Core Variety pack (view at Amazon) is a delicious choice in a variety of café-worthy flavors. Or, if you prefer to add a scoop of protein powder to your beverage of choice, Klean Athlete Klean Isolate (view at Amazon) is a great source of dairy-based protein.

EatingWell / Jhett Thompson

To narrow the field, we researched and read the labels of more than 50 protein powder and protein shake products and selected the ones that fit the following nutrition requirements:

During testing, we focused our research primarily on chocolate- and vanilla-flavored products, as those were the two most consistent offerings across brands and thus could be compared against each other more easily.

For the taste test, a blind tasting was set up with five testers. Each tester tried the protein shake as is, and each protein powder was mixed with water according to the instructions on the label before being consumed. We drank from unlabeled paper cups and took notes regarding the taste, texture, appearance and aroma of each product.

EatingWell/Jhett Thompson

Here are a few we considered that didn't make the cut, in vanilla and chocolate flavors:

Ancient Nutrition Plant Protein Powder: Vanilla and ChocolateThis no-added-sugar protein powder didn't pass muster visually. We also found the flavors were a little bland.

Alani Nu Protein Shake: ChocolateAlthough the texture of this protein shake was on point (smooth and slightly thick), the chocolate flavor was a little dull and had a strong artificial taste to it.

Biosteel Protein Powder: Vanilla and ChocolateThis powder offers a decent dose of protein per scoop (21 or more grams per scoop), but we didn't feel the vanilla or chocolate flavors were prominent enough. And the sugar substitute (stevia) was too strong.

GNC Total Lean Shake Burn Protein Powder: Vanilla Creme and Chocolate FudgeTasters liked the Chocolate Fudge version much more than the Vanilla Cream. We thought the Chocolate Fudge flavor had a nice, rich color and a mild, pleasant chocolaty flavor.

Jarrow Formulas Protein Powder: French Vanilla and ChocolateThese protein powders win nutrition points for being the lowest in sodium. But neither flavor blended or dissolved as we expected.

Live Conscience Protein Powder: Vanilla Dream and Cosmic CacaoThis plant protein blend (Pea, Rice, Sacha Inchi & Pumpkin Seed protein powders) clocks in at 15 g of protein per scoop. Unfortunately, we couldn't get past the chalky, powdery taste.

Orgain Clean Protein Shake: Creamy Chocolate FudgeWe like that the protein source is grass-fed milk protein and the chocolate flavor comes through as advertised, but there were hints of something artificial-tasting and an unpleasant aftertaste that lingered.

OWYN Pro Elite Vegan Plant-Based High-Protein Shake: VanillaThis shake won some points with us for having 32 grams of protein, gut-healthy prebiotics and a nice creamy texture, but the smell and taste were too artificial for our liking and the flavor lingered in our mouths for far too long.

EatingWell / Joy Kim

Protein shakes can help with weight loss, but it all depends on their protein and calorie content. Aim for a protein shake with at least 20 g of protein if you're using it as a meal replacement; and if you're using it as a snack, make sure your shake has at least 15 g of protein, recommend Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, aka The Nutrition Twins.

"The key is to choose protein shakes that are lower in calories than a typical meal or snack so that you can create a calorie deficit." Even better: Choose a protein shake with added fiber, which will help keep you feeling satisfied and stabilize blood sugar levels. "Blood sugar dips lead to energy crashes that trigger sugar cravings and subsequent overeating," the Nutrition Twins say.

And if you're making your own protein shake for weight loss at home, be mindful of the ingredients you add—even if they're nutritious (think: nut butter, seeds and avocado). "The calories can accumulate quickly and easily exceed the amount you’d typically eat in an entire meal—and this can lead to weight gain, rather than weight loss," the Nutrition Twins say.

Yes, you can add creatine to your protein shakes, whether blending one at home or scooping some creatine into a ready-to-drink shake. "Creatine can help to build lean muscle tissue and improve recovery after exercise," the Nutrition Twins say. "Also, research shows that since vegetarians get less creatine in their diets [because creatine is naturally found in animal products like meat, fish and poultry], they may see some greater benefits from supplementing with creatine."

But note that creatine can be a little clumpy, and the colder the shake, the harder it'll be for the creatine to dissolve. Try drinking your shake at room temperature to help the creatine dissolve better.

If your protein shake is past the Best By date (which indicates the last date recommended for the use for quality, not safety, reasons), throw it out to be safe.

On the other hand, protein powders are typically safe to consume after their expiration date because they contain very little moisture, so they're less likely to harbor bacteria, the Nutrition Twins say. Most protein powders have additives like maltodextrin, lecithin and salt so they can last longer, typically for about two years. Pea and rice protein powders tend to have a longer shelf life than dairy protein powders like whey and casein, the Nutrition Twins say.

Still, protein powder's quality can degrade over time—especially if it's not stored in a cool, dry place. "Storing it in light, heat or humidity can speed up oxidation processes and cause the ingredients to go bad more quickly. If your protein powder smells, tastes or looks off, don't eat it," the Nutrition Twins say.

You can drink a protein shake any time of the day. More recent research suggests that your total protein intake in a day matters more than when you consume it. However, timing your protein shake break to your goals can help you fuel up, especially depending on when your last meal was. For example, if you haven't eaten yet, drinking a protein shake before a workout can help prevent a grumbling stomach from derailing your performance and can help prevent some muscle breakdown, the Nutrition Twins say. Meanwhile, drinking a protein shake after a workout can help to rebuild and repair muscles while helping you feel replenished if you're wiped out. "Although controversial, as eating before bed is sometimes said to interrupt sleep, some research shows that having a shake with casein protein before bed can stimulate muscle growth and help with exercise recovery," the Nutrition Twins add.

People with diabetes can benefit from drinking protein shakes, especially if they choose quality shakes over sugary snacks and meals. "Getting adequate protein in a shake will help to provide satiety and stabilize blood sugar to help prevent the spikes that ultimately cause health problems for people with diabetes," the Nutrition Twins say. "Like those looking to lose weight, people with diabetes should also ensure the shakes aren't too high in calories and have a decent amount of protein (ideally at least 20 g of protein for a meal, and at least 15 g for a snack) to stabilize blood sugar." It's even more important for people with diabetes to limit processed carbohydrates, including added sugars, that cause blood sugar spikes.

Alex Loh is the associate food editor at EatingWell. She is passionate about food and cooking and has over two years of experience with the brand. She has written over 15 product guides and tested hundreds of products, including nonalcoholic spirits, chef's knives and salsas. For this piece, she consulted with a registered dietitian and associate editorial director at EatingWell, Victoria Seaver, M.S., RD, for her insights about nutrition.

This article was updated by Katie Tuttle, a food editor and contributor to publications such as Food & Wine and The Spruce Eats. Katie has been lifting weights for over six years, and frequently incorporates protein powder to help her meet her protein goals. She has also tested protein shaker bottles to find the optimal mixer for her protein powder.

April Benshosan, M.S. researched and updated our common questions section. The update was then edited and reviewed by Brierley Horton, M.S., RD, senior commerce editor, who has 15 years of experience reporting, writing and editing nutrition and health content.

U.S. Centers for Disease Control and Prevention. Faststats. Dietary Intake for Adults 20 and Older.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.

Kaviani M, Shaw K, Chilibeck PD. Benefits of creatine supplementation for vegetarians compared to omnivorous athletes: a systematic review. Int J Environ Res Public Health. 2020;17(9):3041. doi: 10.3390/ijerph17093041

U.S. Anti-Doping Agency. When to Consume Protein for Maximum Muscle Growth.