We tested the 10 best protein powders — and grilled experts for tips on health and safety

If you’re exploring the protein powder aisle for the first time, the hundreds of tubs and formulas lining grocery shelves can definitely be overwhelming.

Aside from being a quick and easy way to up your protein intake, some of the best protein powders can make a world of difference to your health.

“We all need to consume adequate protein,” Julie Garden-Robinson, PhD, RD, LRD, professor and food and nutrition specialist at North Dakota State University, told the New York Post. “Adequate protein helps us fight infection, provides energy, helps wounds heal and helps maintain or build our muscle mass.”

That said, it’s important to talk to your doctor to discuss protein powder options as well — aside from reading our expert-explained tips and suggestions. Prioritizing third-party testing and safety protocols is essential when selecting any supplement, especially with powders.

According to a 2025 Consumer Reports study, several popular protein powders and shakes contained concerning levels of lead.

The findings indicated that products like Optimum Nutrition Serious Whey Protein and Orgain Organic Plant-Based Protein Powder contained lead levels that should limit consumption to occasional use. The study suggested that Garden of Life’s Sport Organic Plant-Based Protein should be restricted to just once per week to minimize heavy metal exposure.

Additionally, for those already meeting their daily protein requirements through whole foods, supplementation with a protein powder may be unnecessary.

“If you are already consuming enough dietary protein, supplementing with additional protein powder is likely frivolous,” said Sidney Abou Sawan, PhD, MSc, CSCS, a postdoctoral fellow at McMaster University. “The amount of protein suggested to maximize muscle growth when lifting weights is about 1.6 g/kg/d.”

To kickstart your goals, we researched, fact-checked labels and asked experts to explain everything worth knowing about protein powders. Whether you want to build some muscle mass or counteract a nutrient deficiency, we pulled the best, lab-approved and highly-rated picks to choose from.

Ahead, find the scoop to all your burning questions about protein powders, as answered by a team of experts.

How do I check if a protein powder is “clean” or “safe”?

It’s important to note that protein powder isn’t regulated by the FDA, though third-party companies often test the viability of certain protein powders to determine the accuracy of the labels.

Some of these firms include Labdoor and Clean Label Project, both of which we referenced for this article.

What are the benefits of taking protein powder?

“Dietary protein is made up of amino acids which are ‘building blocks’ that are needed to support the maintenance of body proteins,” Dr. Abou Sawan said. “Protein powder is an easy way to consume protein — put a scoop in a shaker cup, add your choice of dilutant, shake and consume. However, not all dietary protein is made ‘equal.’”

What’s more, certain demographics may require additional protein. When talking with Dr. Garden-Robinson, she explained “some people need more protein, including those who may be recovering from surgery, illness, have serious burns or those who are not able to meet their needs due to loss of appetite.”

Often, older adults do not consume enough protein, she explained, and they could face loss of muscle mass as a result. So, in these cases, “supplemental protein as food or protein added to foods could be valuable.”

This whey protein powder received an “A” score on Labdoor, it’s keto-friendly, low-carb, and low-calorie, which is especially fitting for those who are watching their macros or trying to lose weight. Reviewers say this protein powder doesn’t just taste good, but smells good too.

Customer Review: “I’m totally hooked. It’s amazing!” one shopper shared. “And free of hormones and from grass-fed cows. Clean ingredients. No dangerous Sucralose! They found a loyal customer for life. As soon as you open it, you get a whiff of deliciousness. Smells and tastes like a treat. I can’t say enough about this protein!!”

Protein Serving: 21.5 grams | Calories: 89 | Flavors: Vanilla, Cappucino, Mocha, Pumpkin Spice, Strawberry Cheesecake

If you’ve ever seen a clip from Ballerina Farm on social media, you know their farm-fresh recipes come straight from the source, and the protein powder is no exception. This TikTok-viral supplement is a favorite of our Social Media Manager, as well as thousands of users who swear by the decadent, sweet flavor. With a unique blend of 100% grass-fed whey, collagen peptides, hemp protein and calf-first bovine colostrum, it’s safe to save a spot for Ballerina Farm’s Protein Powder on this list.

New York Post Review: “I love any sort of immunity and gut health hack, and when I heard the Ballerina Farm protein had colostrum, I was so intrigued. The texture is almost akin to a smoothie when pairing it with whole milk; it’s honestly so delicious. The flavor variety is top-notch, and new blends come out frequently. I didn’t initially think the hype would align for me, but for how intentionally the ingredients are so intentionally made for this to be a new favorite protein of mine.”

Protein Serving: 24 grams | Calories: 120 | Flavors: Chocolate, Vanilla, Salted Carmel, Strawberry Banana, Cafe Mocha, more

Though this specific formulation hasn’t been tested by Labdoor quite yet, the brand holds an “A” rank and is a No. 1 bestseller on Amazon. Plus, it does the job of upping your intake. For those looking for a high-rated blend, consider Optimum.

Customer Review: “Optimum Nutrition is a brand I trust, and knowing that I’m getting a blend of whey protein isolates, concentrates, and peptides adds to the confidence in my choice,” one shopper wrote. “It’s convenient to store and fits well into my daily routine. Plus, the packaging is sturdy and resealable, keeping the powder fresh and free from clumps. While it might be a bit pricier than some other options, the taste and quality are worth the investment.”

Protein Serving: 24 grams | Calories: 120 | Flavors: Double Rich Chocolate, Vanilla Ice Cream

If you’re looking for a refreshing protein boost that doesn’t weigh you down, try Bloom. This unique, ultra-filtered formula offers 20 grams of protein from collagen peptides and whey protein isolate — a finer form of protein that can be easier for some people to digest. The powder dissolves right into water, and is currently offered in two juicy fruit-filled flavors. Plus, users can enjoy the added benefits of the collagen for stronger hair, skin and nails.

New York Post Review: “Sweet. Juicy. Fragrant. Lean. Refreshing. Bloom’s Clear Protein truly tastes like a sweet treat; it’s hard to beleive that it’s loaded with 20 grams of protein. Unlike heavier whey protein powders, this formula has been ultra-filtered to remove the extra fats and lactose. As someone with a sensitive stomach, I can tell the difference. It’s smooth, easy-to-digest, and I love that you’re getting the added beauty benefits from collagen. I just wish Bloom would come out with a few more flavors.”

Protein Serving: 20 grams | Calories: 90 | Flavors: Raspberry Lemon, Strawberry Watermelon

Protein is crucial for muscle growth and recovery, making it important to refuel with the right protein powder after a workout session. Our team tested Factor’s Whey Protein and wasn’t disappointed by its taste or nutrition facts. The powder has 25 grams of protein per serving, while only having 120 calories. It also has nine essential amino acids for muscle recovery and gains.

New York Post Review: “I was actually impressed when I read the nutrition details on this protein powder. It’s not easy to find a protein powder with this much protein. I typically avoid whey because it doesn’t agree with my stomach, but Factor’s protein has been designed for improved digestion, and I was able to enjoy pack after pack without issue. It blends well and doesn’t have a weird ‘protein powder’ taste. The vanilla flavor has been my favorite, but the chocolate is tasty too. On days that I’ve been super busy, I’ve used two packs in a single shake, and it’s really kept me going. In terms of recovery, I’ve noticed some improvement in my body composition, so I’d recommend it to anyone serious about fueling properly after a workout. I absolutely love the travel-style packets. They make it easy to get my protein in when I’m in a rush, which is more often than I care to admit.”

Protein Serving: 25 grams | Calories: 120 | Flavors: Vanilla, Chocolate

As a plant-based protein free of dairy, soy, and stevia, this chocolate-flavored protein contains all essential amino acids, too, so you can restore your muscles post-workout. Not to mention, this brand boasts a clean ingredient profile while being an impressive source of iron.

New York Post Review: One of my all-time favorite protein powders, Aloha is truly as tasty as they come. I try to avoid artificial sweeteners, and since this one is stevia-free I gave it a shot. The coconut sugar makes a huge difference. It’s sweet, without being overpowering and also happens to be stocked with the ingredients that I was looking for (like pumpkin seed protein, hemp seed protein, and MCT oil from coconut). I don’t have any complaints about this powder, except that I can never seem to stock up on enough of it.

Protein Serving: 18 grams | Calories: 130 | Flavors: Chocolate, Vanilla

As far as whey protein powders, BioTrust’s Grass-fed formula is hard to beat. Each serving is only 140 calories and still provides 24 grams of protein — plus zero grams of added sugar. This is a great equation for kickstarting your metabolism and building muscle while managing weight. It’s also completely junk-free, meaning there’s no soy, hormones, or antibiotics involved. For someone looking for a pure recipe that packs in the protein, we suggest you try BioTrust.

New York Post Review: “For a lower-carb option, BioTrust delivers. It’s hard to find something with 24 grams of protein and prebiotic fiber for just 7 carbs per serving. The vanilla cream flavor doesn’t have any added sugars or artificial sweeteners, yet it still tastes refreshing and pretty light. You might want to add honey or some fruit to sweeten it up. While there was a touch of clumping during mixing, the texture itself was pretty smooth.”

Protein Serving: 24 grams | Calories: 140 | Flavors: Chocolate, Vanilla, Salted Carmel, Strawberry Banana, Cafe Mocha, more

Enjoy 25 grams of protein per serving, with this non-GMO, vegan, gluten-free recipe. You may be wondering what’s left in Vega, given that it’s such a clean option. That would be pea-protein, which aids in digestion, keeps you fuller longer, and adds some fiber and iron to your diet, per Healthline.

New York Post Review: “It’s hard to believe there is zero sugar in Vega’s Original Protein Powder. Their pea-based formula still delivers ample protein and fuels me up for a pre-workout. I think that 25 grams of protein is the sweet spot for me, and I’ve never experienced any negative side effects while taking this formula. I will say that it is a bit less filling than other protein powders, so I wouldn’t count on replacing a meal with it.”

Protein Serving: 25 grams | Calories: 180 | Flavors: Vanilla, Creamy Chocolate, Raspberry Blackberry, Chocolate

Some may think that it’s difficult to support muscle growth on a plant-based diet. However, as Dr. Abou Sawan shared, it’s more about getting the nine essential amino acids, which are the building blocks to muscle growth.

Ka’Chava has 25 grams of protein per two-scoop serving, all coming from a blend of pea protein, brown rice, sacha inchi, quinoa, and amaranth. This plant-based protein combination not only gives the necessary amino acids for muscle gains but also provides lots of nutrition! The vegan-friendly protein powder has filling fiber, a host of B vitamins, veggies, and adaptogens like organic maca root and cordyceps mushroom mycelia. If that wasn’t enough, it also has pre and probiotics to aid gut health. Best of all, it’s delicious and has more than 67,000 reviews.

New York Post Review: “I’ve tried a lot of protein shakes in my life — many with that seriously unpleasant artificial aftertaste. Ka’Chava is something else. These nutritional shakes have the consistency and flavor of a super-rich milkshake, and the variety of flavors from chocolate to chai and matcha ensures you never get bored. While it’s an expensive shake, this drink has such a wide range of functional superfoods that it makes up for it in my book.”

Protein Serving: 25 grams | Calories: 240 | Flavors: Strawberry, Chocolate, Vanilla, Matcha, more

While this may not be your traditional protein powder, Bulletproof Gut Health Collagen Protein still provides an array of nutrients that have been shown to help build stronger bones, joints, hair, skin, and nails, according to Healthline. Collagen peptides are found in commonly eaten proteins, but Bulletproof’s recipe condenses them into a powder so you can ensure you’re getting an ample supply.

New York Post Review: “It didn’t take me long to discover collagen powder — it seems to be the new gym-influencer-approved health hack. I use it in my coffee every morning, and can hardly tell it’s there (it dissolves like a dream). In addition to some of the physical benefits that collagen brings, I’ve noticed my focus, mood, and energy levels improve over time. I highly recommend using this in addition to a protein powder, if not letting it stand alone.”

Protein Serving: 10 grams (collagen) | Calories: 60 | Flavors: Vanilla, Chocolate, Unflavored

Best Protein Powder Overall: Optimum Nutrition Gold Standard 100% Casein Protein Powder

With a Grade A ranking on Labdoor, Optimum Nutrition’s Casein Protein Powder is, as Dr. Abou Sawan notes, “just as effective” as consuming whey protein. Plus, it contains 24 grams of protein and branched-chain amino acids (BCAA), which may contain leucine. Some reviewers have shared that the Casein works wonders on their digestive system.

Customer Review: “I wanted the Casein because I mostly take it at night before bed. This stuff tastes fine, and gets the job done like regular protein powder. In the past an unfortunate side effect of protein powders is that, they usually leave me gasy/bloated. I’ve heard if protein powder affects your bowels it’s because the protein isn’t absorbing properly. With this Casein powder, I don’t notice any of the bowel side effects,” one person shared.

Protein Serving: 24 grams | Calories: 120 | Flavors: Chocolate Supreme, Chocolate Peanut Butter, Creamy Vanilla, Cookies and Cream

Best Protein Powders FAQ

The Post consulted Julie Garden-Robinson, PHD, RD, LRD, a professor and food and nutrition specialist at North Dakota State University, whose background is in food science and nutrition. We also spoke with Sidney Abou Sawan, PhD, MSc, CSCS, a protein researcher who completed his PhD and MSc at the University of Toronto within the Department of Exercise Sciences and specialized in skeletal muscle protein metabolism.

What are the best protein powder ingredients to look for on a label?

Dr. Garden-Robinson outlines a cheat sheet of what to look for on a protein powder nutrition label:

• An ingredient statement that is simple (or “clean” as some say): This means the label doesn’t include a lot of artificial colors, flavors or added sweeteners. Even natural sugars such as honey count as “sugars” on the nutrition label, although honey has some trace minerals.

• Calories per serving (or scoop): Check out whether the product has saturated fat or trans fat, which you want to limit or minimize in your diet. Remember that adding extra calories to your diet from any source could promote weight gain. Many protein powders have up to 25 grams of protein per serving, which is about 100 calories. An extra 100 calories per day could result in a 10-pound weight gain in a year.

• Allergies or intolerances you have to particular foods: People with wheat allergies, for example, should avoid wheat-based ingredients, while those with dairy allergies or intolerances should avoid milk-based protein products (casein or whey).

What’s the best protein powder to build muscle?

“The leucine content of protein is something to consider,” Dr. Abou Sawan said. “You can do this by seeing if the amino acid composition of your protein of interest is available.”

He notes around 2 grams of leucine per serving is thought to be sufficient to activate muscle protein synthesis. “Alternatively, consuming a protein blend (i.e. whey, casein, soy) has been shown to be as effective as consuming whey alone on stimulating muscle protein synthesis provided the leucine content is equivalent (i.e. about 15% greater consumption of the protein blend),” Dr. Abou Sawan said.

Is whey protein powder “better” for you?

“Whey protein is considered the ‘gold standard’ to maintain body proteins (muscle, skin,
bone),” Dr. Abou Sawan said. “When isolated from milk, whey protein contains all nine essential amino acids (which, as mentioned, are the ‘building blocks’ that are needed to support the maintenance of body proteins).”

Whey protein is also rapidly digested and absorbed allowing more amino acid ‘building blocks’ to be incorporated and synthesized into new muscle, she adds.

For all things whey protein-related, Dr. Abou Sawan has critical expertise on the subject, especially after publishing his 2017 double-blind crossover study on how whey protein supplementation enhances whole-body protein metabolism and performance recovery after resistance exercise.

What ingredients should I look for in a vegan protein powder?

From wheat to rice to pea to pumpkin protein, many plant-based protein powders are available.

Interestingly, Dr. Garden-Robinson recommends reading the nutrition label and the ingredient statement. “Remember that vegetable-based protein powders may not provide the full complement of essential amino acids unless they are blends of complementary proteins,” she adds.

According to Dr. Garden-Robinson, look for a blend of plant-based ingredients listed on the label. Some plant protein sources are naturally higher in micronutrients such as vitamins and minerals.

What’s the best protein powder to lose weight?

“Look for the amount of protein in the portion (or scoop) described on the nutrition facts label,” Dr. Garden-Robinson recommends. “Eating protein, in general, can help you feel full.” Be sure the product has no or low added sugar, too, she adds.

Remember that protein has calories and when consumed in excess of your needs, you could actually gain weight, per Dr. Garden-Robinson.

“Intuitively, if you are consuming a high-protein diet, you will be consuming
more leucine, all of which will provide ample amounts of essential amino acids to retain lean body mass,” Dr. Abou Sawan adds.

What should I look for in a protein powder if I’m diabetic?

“With a medical condition such as diabetes, consult with your healthcare provider before
changing your diet,” Dr. Garden-Robinson said. “Remember that some protein powders are sweetened, so the sugar or other sweetener could raise your blood sugar. Others are high in fats that are not heart-healthy.”

Dr. Abou Sawan assures that protein powders “are generally very low in carbohydrates and would minimize rises in blood glucose.” Though, be sure to speak with your doctor before protein supplementation if you’re diabetic.

How often should protein powder be consumed?

“Protein powders are a ‘supplement’ and not a ‘food,’ so there isn’t a specific nutritional
recommendation to consume the protein powders,” Dr. Garden-Robinson explains. “If you can’t meet your nutrition needs due to some underlying conditions, protein powders
could help meet the goals.”

When selecting a protein supplement, she recommends referring to the Recommended Daily Amount (RDA) on the label and following those recommendations. “Consuming extra calories through protein can promote weight gain,” she adds.

Does how much protein powder consumed depend on body weight?

“The usual recommendation is 0.8 grams per kilogram body weight (one kilogram is 2.2
pounds.),” Dr. Garden-Robinson said. “According to some nutrition experts, people over age 50 often need close to double the RDA (1.5 grams per kilogram body weight) to avoid muscle loss.”

But, there isn’t a hard science to this. “If you want to lose or gain weight, you would adjust your calorie intake accordingly. That’s where working with a professional is especially valuable.”

Should protein powder be consumed before or after working out?

“A common edict in the exercise field is to consume protein immediately after an exercise bout to facilitate muscular repair and remodeling, in hopes to enhance post-exercise strength-and hypertrophy-gains,” Dr. Abou Sawan said. “However, this edict is not supported by scientific evidence as consuming protein in and around the post-exercise period has not been shown to appreciably increase muscle mass.”

So, he classified this as “good news” because your workout wasn’t a waste if you didn’t consume protein immediately after your workout.

But, a good rule of thumb to follow, per Dr. Garden-Robinson, is, when in doubt, consume protein powder within an hour after working out. “That’s when your muscles are recovering from working out,” she said.

How We Tested

While testing the best protein powders, our team considered several factors, including ingredients and nutrition, testing and safety, flavor and texture as well as packaging.

• Ingredients and Nutrition: When evaluating the best protein powders, we prioritized formulas that deliver a high protein content (between 15-25 grams) with minimal added sugars and artificial ingredients. We also took note of the total carbohydrate and calorie counts, and considered products that offer functional benefits. Beyond the protein source itself, we considered the value of supplemental ingredients such as collagen, colostrum and prebiotics.
• Testing and Safety: Given the recent news linking certain protein powder products to lead contamination, safety and testing are pivotal. We looked for third-party testing verifications and prioritized brands that meet high standards for purity. We prioritized options that were transparent with sourcing and certified by the Clean Label Project or NSF Certified for Sport.
• Flavor and Texture: While flavor is subjective, we prioritized brands offering a diverse range of options to suit various palates. During our taste-testing process, we evaluated sweetness levels, aroma, and aftertaste, noting how effectively each formula masked the natural flavor of the protein. We also assessed how easy each powder was to mic, looking for a smooth, clump-free texture.
• Packaging: Packaging is important for both safety and convenience. We looked for durable designs that seal securely to maintain freshness and quality. Additionally, we evaluated the clarity of the labels, ensuring that ingredient lists, protein content and third-party testing certifications were easy to find and read.

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