Protein is one of three vital macronutrients we all need in high amounts to function optimally, and the best protein powders can help you increase your intake to build lean muscle mass, stay fuller for longer, and even boost energy. But with the recent explosion of products in the category, finding a quality powder can be a mind-numbing experience full of confusing acronyms and suspicious health claims. Not to mention, all of the chatter about additives and heavy metals.
To simplify your search, we consulted a panel of doctors and dietitians to learn what makes a great protein powder for women and the best options worth trying. We also tapped our expert editorial team to find out what protein powders they use and love. Then, we put each one to the test, evaluating nutrition labels and health claims, consistency, taste, and satiety.
Our top overall pick, Ritual Essential Protein, is one of just a handful of products recognized as “clean,” or free from additives and heavy metals, by The Clean Label Project. It’s also a complete protein that’s vegan to suit a wide range of dietary requirements and yields a deliciously creamy shake. As a bonus, you can also bake with it. Of course, there are other great options out there—like Ryse’s Jet-Puffed Marshmallow, a flavor I swear by for the ice cream base I make for my Ninja Creami.
After more than six months of testing, we’re confident these are the best protein powders to sip on, bake with, and even turn into an ice cream treat.
The best protein powders, at a glance
Types of protein powders
What to look for in a protein powder
There are a dizzying number of protein supplement powders on the market, which can make it tough to determine which ones are worth your dollars. Consider the following criteria to help narrow down the choices.
Types of protein
Whey, casein, and egg protein powders, all animal-based products, offer the “highest quality from a biological standpoint,” Dr. Jampolis says. Basically, those types of protein are absorbed and utilized most effectively by the body, she explains. They also have more leucine, an amino acid that may be especially beneficial for muscle gain, Dr. Jampolis adds. Johnson recommends products that provide 2 to 3 grams of leucine per serving.
Whey: Whey in particular has long been considered the gold standard of protein powders, Ehsani says. Made from milk, it’s absorbed quickly by your body, “making it an excellent option for post-workout recovery,” Johnson says. By contrast, Casein protein, though also derived from milk, is a slow-digesting protein, which means it can be a solid pick for people who want a steady release of protein over a long period, perhaps between meals or before bed, Johnson explains. Egg protein powders are made from egg whites and are a solid option for folks who want a complete protein source without consuming dairy products, Johnson says. This type is low in carbohydrates, she adds.
Collagen: Collagen is another animal-based option. It’s typically made from cow or fish sources, as Glamour previously reported, but it’s not a complete protein, meaning it doesn’t offer all nine essential amino acids that our bodies need to get from foods. Collagen proteins are not your best bet for muscle building, Dr. Jampolis says, but FWIW, some people swear by them for improving skin and hair health.
Plant-Based: On the plant-based front, folks following a vegetarian or vegan diet, or those with dairy or egg allergies, might prefer options like soy, pea, rice, or hemp. Soy protein powder, derived from soybeans, “is an excellent option for vegetarians or people who are lactose intolerant,” Johnson says. It’s a complete protein (meaning, it contains those nine essential amino acids), but it’s not absorbed as quickly in the body as whey protein.
Pea and Rice: Both pea and rice proteins are good choices for people with allergies or sensitivities to dairy or soy, Johnson says. Hemp protein powder, made from hemp seeds, is another good plant-based option, plus a solid source of omega-3 and omega-6 fatty acids, she says.
More: Other options include pumpkin-seed protein and chia-seed protein. When reaching for a plant-based powder, Dr. Jampolis suggests those that combine proteins from multiple sources—like pea, brown rice, and chia, for example—as that ensures you get a variety of amino acids, she explains.
Amount of protein per serving
Johnson recommends powders with at least 20 to 30 grams per serving. Just make sure to scope the nutrition label since some don’t provide many servings per container, or several scoops are needed to make one serving, Dr. Titchenal advises.
Ingredient list
The best protein powders are made with “high-quality ingredients and have minimal added artificial colors, flavors and sugar alcohols (like sorbitol, mannitol, and xylitol),” which can cause GI distress for some people, Johnson explains. Aim for 5 grams or less of sugar alcohols per serving, says Brondo. And avoid powders with fillers, additives, and preservatives, Johnson adds.
“I usually tell people that protein’s expensive and carbohydrates are cheap,” Marie says. “So we don’t want to be spending all this money on protein powder, and you look at the label and you’re getting 20 grams of carbohydrate and 10 grams of protein.”
Instead, opt for products made with natural sweeteners—like stevia, monk fruit, or coconut sugar—Johnson suggests. (Just FYI, though—Dr. Titchenal warns that some people can be sensitive to stevia.)
Third-party tested
Protein powders, along with all other dietary supplements, aren’t vetted by the Food and Drug Administration prior to hitting the market, so it’s wise to go with products that are tested by third-party entities to ensure purity, efficacy, safety, and potency.
Products with the Informed Choice label have been tested for safety and are free from any contaminants that may be harmful if ingested, Ehsani says. And those with the CGMP label (current good manufacturing practices) mean the company producing them is following FDA regulations, Dr. Titchenal says. Lastly, the NSF Certified Sport and Informed Sport labels ensure a product has been tested for substances banned by sporting organizations, which is important if you’re a competitive athlete. Moore says that you can find lists of certified brands on those testing programs’ websites.
Taste and texture
The best protein powders dissolve well, have a palatable texture, and actually taste good (or don’t taste like much at all, if you’re planning to mix them with a bunch of other ingredients). Some plant-based powders can have issues on this front, Dr. Jampolis says, so read customer reviews before purchasing a product, and know you may need to try several different brands to find one that jibes with your taste buds.
Price
Whey and casein protein powders tend to be pricier than plant-based alternatives, but as we mentioned, they tend to be high-quality protein sources, Johnson says, so the extra dollars may be worth it to you. “Ultimately, the cost of protein powders can vary significantly depending on factors such as the brand, the size of the container, and the retailer, so it’s always a good idea to compare prices and shop around to find the best deal,” she advises.
- Melina B. Jampolis, MD, PNS, physician nutrition specialist, and host of the Practically Healthy by Dr. Melina podcast
- Jessica Titchenal, DCN, MS, CNS, CN, doctor of clinical nutrition, certified nutrition specialist, and certified nutritionist
- Taylor Johnson, RDN, registered dietitian nutritionist with Top Nutrition Coaching
- Sammi Haber Brondo, MS, RD, CDN, registered dietitian nutritionist and certified intuitive eating counselor
- Roxana Ehsani, MS, RD, CSSD, LDN, registered dietitian nutritionist and board-certified sports dietitian
- Serena Marie, RD, registered dietitian and body image coach
- Emily Moore, RD, CPT, registered dietitian, certified running coach, and certified personal trainer
Best Overall: Ritual Essential Protein
Original video by Glamour reviewer Brigitt Earley
If you’re looking for a high-quality protein powder, Ritual Essential Protein is about as good as it gets. The plant-based protein powder is made with high-quality pea protein derived from USA-grown peas, has no artificial flavors, and is third-party tested for both heavy metals and microbes. It’s also 100% vegan and sugar-free, but still offers all nine essential amino acids the body needs to build and repair tissue, produce hormones and enzymes, and support a healthy immune system. “Unlike many vegan protein powders, this one raises the bar with preliminary heavy metal testing which can give consumers a piece of mind. Further, it has 20 grams of complete protein with the strategic addition of L-methionine,” says Lisa Moskovitz, RD, founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan. This is an essential amino acid that cannot be made in the body, but is valuable because it helps detoxify harmful substances in our body, she says. The brand even has a version for pregnancy, which has more choline to help support shifting nutrient demands during pregnancy and lactation.
I love the taste of this protein powder—the Madagascar vanilla tastes more real than your average vanilla protein powder and it has a hint of sweetness from monk fruit. This particular powder does produce a thicker beverage than other formulas I’ve tried, but I actually really like this, since it helps keep me full for longer. It’s also a good option for baking, and mixes especially well into pancake batter.
Unfortunately, the bag doesn’t come with a scooper (instead the directions instruct you to measure out ⅓ cup or 5 tablespoons for every 8 to 12 ounces of cold liquid), and I find the whole process to be a bit messy.
Best Vegan: Orgain Organic Simple Vegan Protein Powder
Original video by Glamour associate beauty editor Danielle Sinay
“I recommend this to any person who wants to take a purely plant-based and allergen-friendly protein,” says Varsha Khatri, RDN, a registered dietitian nutritionist at Prowise Healthcare. “Its ingredients are clean and simple; this ensures that it does not irritate digestion and meets the daily protein requirements without unnecessary additives.” “Plus, it has a reasonable price on Amazon, is made with whole food ingredients, and provides three grams of fiber, which is a great boost for gut health,” says Stephanie Dunne, MS, RD, CDN, IFNCP, a Florida-based registered dietitian-nutritionist, licensed dietitian, and integrative and functional nutrition certified practitioner.
Glamour tester Danielle Sinay swears by Orgain’s Simple Vegan Protein Powder for her daily needs. “This is a great option because it’s simple but mixes well with everything from water to oat milk without tasting chalky. In fact, it tastes amazing: Just like peanut butter!” she says. “I try not to have too much excess artificial sweetener because it tends to trigger migraines, so this is a perfect alternative. And my body can handle having this every single day, sometimes multiple times a day.” She likes mixing it into her morning coffee or having it as a snack with plant milk.
Best Whey Protein: Ghost Whey Protein Powder
Original video by Glamour reviewer Brigitt Earley
- Protein per serving: 25 g
- Servings per container: 26
- Protein type: Whey
- What we love: High protein content; includes digestive enzymes; wide range of raved-about flavors
- What could improve: Includes sucralose
If you’re looking for a whey protein powder option, registered dietitian and body-image coach Serena Marie, RD, recommends this one, which provides more than 25 grams of whey protein. The brand, which is a favorite among fitness influencers and pro athletes alike, has many unique and delicious flavors—Chips Ahoy!, Oreo mint, coffee ice cream, Cinnabon, and more—but Cereal Milk is one of Marie’s favorites (mine too!).
“I like that in one scoop, it’s 25 grams of protein,” says Marie. “And I think it mixes super well.” Plus, the recipe includes digestive enzymes to make the whey protein easier on your gut—great for those who may be concerned about the addition of sucralose causing bloating, gas, or other digestive issues.
Best for Muscle Gain: Vega Premium Sport Plant-Based Protein Powder
Original image by Glamour reviewer Emily Harrison
With 30 grams of protein per serving—derived from plant sources including pea, pumpkin seeds, sunflower seeds, and alfalfa—this NSF-certified powder delivers solid muscle-building fuel for athletes, including 5 grams of BCAAs per serving. It also contains probiotics and tart cherry juice, which is good for post-workout recovery, says Melina B. Jampolis, MD, a physician nutrition specialist. Pick from five different flavors: chocolate, vanilla, mocha, peanut butter, and berry.
“The Premium Sport line is a favorite of mine—the vanilla taste is delicious,” says Glamour tester Emily Harrison. “I can’t drink a smoothie without it. It is silky smooth with no grit or chalkiness. I love starting my day off with a protein boost as part of my fitness goals and love it!”
Best Without Heavy Metals: Just Ingredients Protein Powder
Original image by Glamour senior commerce editor Jenifer calle
Just Ingredients makes its powders from 100% whole foods without any artificial flavors or sugar alcohols. One serving offers 24 grams of protein, which comes from five different sources including grass-fed collagen and grass-fed whey isolate. (Compared with compound proteins, isolates contain more protein and less fat, carbs, and lactose, the latter of which can cause GI distress and digestion issues for some, explains Jessica Titchenal, DCN, CNS, who is a certified nutritionist.) Just know that with no additives, Just Ingredients is definitely less sweet than other protein powders.
If you prefer a sweeter drink, make a shake with dates, banana, or honey, suggests Marie. This is how Glamour senior commerce editor Jenifer Calle uses Just Ingredients. “I add the vanilla flavor to my shakes, which include almond milk, banana, spinach, and peanut butter. It tastes great, but the texture can be a little clumpy.”
Best for Smoothies: Owyn Plant-Based Protein Powder
Original video by Glamour reviewer Brigitt Earley
Made from a protein blend of peas, pumpkin seeds, and chia seeds, this plant-based, vegan protein powder is slightly sweetened with monk fruit, says certified intuitive eating counselor Sammi Haber Brondo, MS, RD. She recommends the chocolate or the smooth vanilla flavor, the latter of which is especially great for smoothies: “They add a subtle taste to food and actually taste good.” You’ll get all nine essential amino acids from this concoction, as well as gut-friendly probiotics and a dose of superfood greens, including kale, spinach, and broccoli.
Glamour reviewer Joe Hughes says he reaches for Owyn mostly because of how easily it goes down, noting that “the taste is well-balanced” and it stills well in the stomach, keeping him satiated for longer.
Best Tasting: Ryse Loaded Protein Jet-Puffed Marshmallow
Original video by Glamour reviewer Brigitt Earley
RYSE is another brand that makes some very fun and unique flavors—it’s no wonder it’s such a TikTok sensation. Many are based in partnerships with classic treats, including Little Debbie’s Strawberry Rolls, Skippy Peanut Butter, and my personal favorite Jet-Puffed Marshmallow. “What I like about RYSE is that there are zero grams of added sugar and whey protein isolate is typically safe for those with lactose intolerance,” says Moskovitz. Because it’s a whey protein, research suggests this type of protein powder is also one of the better option for women over 50. Just keep in mind: it is sweetened with sucralose, which may have negative effects on the digestive system (namely gas, bloating, and diarrhea) in some.
I don’t have a particularly sensitive stomach, but haven’t experienced any issues with this product–even after two months of daily use. A single serving is one scoop, but I mix a half-scoop with almond milk and add it to my morning coffee for a little boost. It makes it taste like a barista-made iced latte—a real treat. I also often have a full serving at the end of the day in the form of ice cream. I mix a scoop into almond milk, freeze it, and then give it a spin in my Ninja Creami to create protein ice cream that tastes more like cake batter ice cream.
Best for Weight Loss: Optimum Nutrition Gold Standard 100% Whey Protein Powder
Original video by Glamour reviewer Brigitt Earley
Scan our list, and you’ll notice that protein powders tend to be rather expensive, but Moskovitz says this is one of the best values, since it’s more affordable but doesn’t scrimp on quality. “With 24 grams of high quality and biologically available whey protein, Optimum Standard is a trusted, well-regulated brand,” she says. It’s also low in fat and carbs, making it a great option for athletes looking to support muscle recovery and growth and individuals who want to lose weight.
I particularly like the chocolate hazelnut flavor, which tastes surprisingly like Nutella. It mixes up really easily—I use a milk frother to speed things up, and it takes just a few seconds to fully combine the powder. The final result isn’t at all thick, but still keeps me nice and full during that 3 to 5 pm stretch when I tend to get snacky otherwise.
Best with Collagen: Vital Proteins Performance Powder
Original video by Glamour reviewer Brigitt Earley
Want to sneak just a little bit more protein in with your daily collagen? Look no further than Vital Proteins Performance Powder, which Sinay also recommends. “I already loved the regular Vital Proteins, but wanted a little bit more protein for weight training,” she says. “This was the perfect compromise, plus, it tastes incredible. I’ve even gotten my mom into it.” Her preferred way to drink it? “I mix it in with my morning coffee and a little bit of almond milk; it honestly works better than sweetener. It also doesn’t feel sticky or leave any kind of paste; it blends in as well as sugar or any other coffee-elevating mixer,” she says. “Plus, it leaves me feeling so much fuller for longer.”
“It also provides a hefty amount of protein in a reasonable serving size,” says Dunn, noting it’s a great choice for anyone focused on athletic performance and recovery. The casein breaks down more slowly, so you’ll get a steadier stream of amino acids for optimal muscle growth and maintenance, says Moskovitz.
All your protein questions, answered
What are the benefits of protein powder
“Protein is a source of both macronutrients and micronutrients that our body needs to maintain a healthy and strong body,” Jennifer Beery, RD, LDN, a registered dietitian at Orlando Health, tells Glamour. “Just like carbohydrates and fats, protein, which is made up of amino acids, provides a source of calories but is also a source of beneficial B vitamins, Vitamin E, iron, zinc, and magnesium that are important for building and maintaining healthy bones, muscle, blood, and skin.”
Protein has countless health benefits, adds Amber Ingram, RD, CSO, LD, a registered dietitian at the Ohio State University Wexner Medical Center, “including helping you to feel full, blood-sugar stabilization, and preserving muscle mass.” It can also help with wound healing and tissue building; providing energy; maintaining healthy skin, hair, and nails; and helping the body to make hormones, she says.
Protein is no joke when it comes to growing long, healthy hair, either: “Protein intake helps the body to create keratin, collagen, and elastin,” says Ingram. “Thus, adequate protein intake maintains the health of our hair and skin, because protein is integral for building and repairing cells and tissue in the body.”
Therefore, not getting enough protein in your daily diet can lead to muscle loss, inelastic skin, and thin fragile hair, says Ingram. “Loss of muscle mass can cause your metabolism to slow down, making any weight-loss goals more challenging, and you may also find your meals are not as satisfying and you may experience more hunger in between meals,” she explains. You may also notice weakness, fatigue, and decreased immune function, adds Beery.
How much protein do you need in a day?
On a very basic level, the recommended dietary allowance (RDA) for protein intake is 0.8 grams per kilogram of body weight per day (g/kg/d) for the average adult, according to Ingram. For example: 55 to 68 grams for a 150-pound person. “To determine your weight in kilograms, divide your weight in pounds by 2.2, then multiply that number by 0.8 to find out how many grams of protein to eat per day,” she explains. However, that’s not a perfect solution for everyone.
In fact, according to the AMCR Acceptable Macronutrient Distribution Range, protein needs can range from 10% to 35% of total daily calories, Beery adds. This means that more-active individuals or those desiring to build muscle may need up to 1.2 to 1.7 grams per kilogram of body weight per day, while people over 40 or 50 might want to increase their protein intake as that’s when muscle loss can set in. They can come in clutch for athletes looking to build and preserve muscle, because protein aids in muscle repair and growth, says Taylor Johnson, RDN, a nutrition counselor with Top Nutrition Coaching.
Protein needs can also depend on whether or not you’re pregnant or actively losing weight, and a variety of other factors, so it’s always best to work with a registered dietitian to help calculate your specific energy and protein needs, depending on your nutrition needs and personal health goals.
What are the pros and cons of protein powder?
Protein powders are supplements designed to amp up the share of this macronutrient in your diet, says Dr. Jampolis. They can be plant-based or animal-based (more in a minute on the different types). And they can provide protein on its own, or along with other nutrients such as fat, fiber, sugar, vitamins, and minerals, Dr. Jampolis explains. You can mix protein powders into drinks including smoothies, milkshakes, or even coffee. Or you can sprinkle them into foods to create high-protein meals and snacks—think oatmeal, pancakes, yogurt, baked goods, dips, spreads, and more.
The Pros:
Convenient: Perhaps the biggest plus of protein powders is convenience: They’re “a quick, easy, and accessible way for people to increase or maintain their protein intake,” says certified nutrition specialist Jessica Titchenal, DCN, MS, CN. “Protein can be really tricky to get into the day if you have a busy lifestyle,” adds dietitian Serena Marie, RD. “It’s just not as convenient as grabbing crackers.”
Versatile: But a powder is really versatile and can be incorporated into lots of different foods, “often without changing the taste,” says Brondo. Additionally, protein powders are portable.
Shelf Life: They have a long shelf life and travel easily (just load up a bag with several servings), making them a simple way to consume protein on the go, says board-certified sports dietitian Roxana Ehsani, MS, RD, LDN.
Whey Protein: Whey-based protein powders in particular may help with diabetes management, as whey can stimulate the release of insulin to stabilize blood sugar levels, according to Dr. Jampolis.
Weight Loss: They can also play a role in weight-loss goals since, when used as shakes, they can help you keep track of exactly how many calories you’re getting, Dr. Jampolis explains.
The Cons:
Though protein supplement powders simplify the process for meeting protein requirements, they should complement—not replace–whole-food sources such as lean meats, dairy eggs, legumes, nuts, and seeds. “We want to make sure that we are doing what we can through food to meet our protein requirements first,” says Emily Moore, RD, CPT, a registered dietitian, certified running coach, and certified personal trainer.
Also keep in mind that protein needs depend on a lot of factors including age, gender, health status, and activity levels, Dr. Titchenal says. That’s why it can be helpful to get assessed by a qualified nutrition professional who can provide personalized recommendations for your daily intake, she explains. (Those with kidney or liver problems may want to steer clear of protein powders altogether, Marie adds.)
Should you take protein powder?
Though protein powders offer tons of benefits, they’re not essential if you’re able to easily get all the protein you need through whole foods, says Dr. Jampolis. But if you have a hard time eating enough protein through foods, protein powder can be a helpful supplement, Brondo says.
Really anyone can take protein powders, but they may be most helpful for specific people. For example, folks who struggle to consume enough protein in the morning could benefit from them (throwing together a protein shake is a quick, easy option), as could people with certain food allergies and those following specific diets, like vegans or vegetarians, Ehsani says. Athletes looking to maintain and build muscle may also find them helpful, as could older adults wanting to minimize muscle loss.
Which type of protein powder is best?
Whey protein has long been considered the gold standard of protein powders, Ehsani says. “It has the highest amount of leucine in it, which is a really powerful amino acid for stimulating the creation of muscle,” Marie says. She adds that whey is also the best at helping to keep you fuller for longer. Because it’s so effective, she even encourages those with a dairy intolerance (as long as it’s not severe) to try whey protein isolate, which contains very little lactose.
For anyone who’s on a plant-based diet, she recommends pea protein instead. “It has a decent amount of leucine in it,” she says.
Is it safe to drink protein powder every day?
If you love your protein powder and find it’s an easy way to work this macronutrient into your diet, there’s no problem with using it once a day, according to Marie. “It’s like eating chicken or eggs—it’s just a source of protein,” she says. “Assuming someone has a functioning liver and kidneys, there’s no reason to be concerned about choosing protein powder on a daily basis.”
