- Health
- Supplements
Advertiser Disclosure
Johna Burdeos, R.D. Health Writer
Johna Burdeos is a family mom, registered dietitian and freelance writer. Having provided nutrition care to many patients with acute and chronic medical conditions over the years, Johna is passionate about engaging the public in prevention and nutrit...
Johna Burdeos, R.D. Health Writer
Johna Burdeos is a family mom, registered dietitian and freelance writer. Having provided nutrition care to many patients with acute and chronic medical conditions over the years, Johna is passionate about engaging the public in prevention and nutrit...
Written By
Johna Burdeos, R.D.
Johna Burdeos, R.D. Health Writer
Johna Burdeos is a family mom, registered dietitian and freelance writer. Having provided nutrition care to many patients with acute and chronic medical conditions over the years, Johna is passionate about engaging the public in prevention and nutrit...
Johna Burdeos, R.D. Health Writer
Johna Burdeos is a family mom, registered dietitian and freelance writer. Having provided nutrition care to many patients with acute and chronic medical conditions over the years, Johna is passionate about engaging the public in prevention and nutrit...
Health Writer
Sarah Davis Managing Editor, Forbes Health
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and B...
Sarah Davis Managing Editor, Forbes Health
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and B...
Written By
Sarah Davis
Sarah Davis Managing Editor, Forbes Health
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and B...
Sarah Davis Managing Editor, Forbes Health
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and B...
Managing Editor, Forbes Health
Jessica DiGiacinto Health Writer
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn...
See Full Bio
Jessica DiGiacinto Health Writer
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn...
See Full Bio
Jessica DiGiacinto
Jessica DiGiacinto Health Writer
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn...
See Full Bio
Jessica DiGiacinto Health Writer
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn...
See Full Bio
Fact Checked
& 2 others
Updated: May 3, 2024, 4:52pm
Commissions we earn from partner links on this page do not affect our opinions or evaluations. Our editorial content is based on thorough research and guidance from the Forbes Health Advisory Board.
Protein is often credited for helping promote muscle mass gains and increased strength. Additionally, research also shows that higher-protein diets may encourage weight loss and prevent weight regain[1]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173. . One popular way of quickly punching up protein intake is via protein powder, a supplement that can provide up to 30 grams of protein per serving.
To identify the best protein powders for weight loss, the Forbes Health editorial team consulted a panel of experts for their top recommendations. Star ratings were assigned solely by the editorial team, based on factors including cost, flavors available and protein per serving. Here are our top picks for 2024.
Why You Can Trust Forbes Health
Show More
Find The Best Supplements For You
- Best Protein Powders
- Best Pre-Workout
- Best Probiotic Supplements
- Best Multivitamins For Men
- Best Multivitamins For Women
- Best Protein Shakes
- Best Greens Powders
- Best Collagen Powders
- Best Magnesium Supplements
{{ showSummarySection ? 'Hide Summary' : 'Show Summary' }}
- 7 Best Protein Powders for Weight Loss
- Orgain Organic Protein Powder
- Premier Protein 100% Whey Protein Powder
- NOW Sports Whey Protein Powder
- Ascent Native Whey Vanilla
- Owyn Plant-Based Protein Powder
- Vega Sport Protein
- KLEAN Isolate
- Methodology: How We Picked the Best Protein Powder for Weight Loss
- What Is Protein Powder?
- How Does Protein Affect Weight Loss?
- How Effective Is Protein Powder for Weight Loss?
- What Type of Protein Powder Is Best for Weight Loss?
- How to Use Protein Powder for Weight Loss
- What to Look for in a Protein Powder for Weight Loss
- Summary: Compare the Best Protein Powders for Weight Loss in 2024
- Frequently Asked Questions (FAQs)
FEATURED PARTNER OFFER We receive compensation from our partners for Featured Partner Offer placements. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable review of their products or services. 15% Off The First Subscription Order Using Code SUBSCRIBE15 Transparent Labs Whey Protein Isolate On Transparent Labs' Website
7 Best Protein Powders for Weight Loss
Orgain Organic Protein Powder
5.0
All ratings are determined solely by our editorial team.
- Cost: $1.52 per serving
- 20 servings per container
- 21 grams of plant-based protein per serving
- 150 calories per serving (140 calories for unsweetened)
- Flavors available: creamy chocolate fudge, chocolate coconut, vanilla bean, cookies and cream, iced coffee, strawberries and cream, chocolate peanut butter, unsweetened, fruity cereal, horchata, chai latte, churro caramel swirl, chocolate caramel sea salt, vanilla horchata
On Amazon
Why We Picked It
Pros & Cons
Premier Protein 100% Whey Protein Powder
4.5
All ratings are determined solely by our editorial team.
- Cost: $1.42 per serving
- 17 servings per container
- 30 grams of protein per serving
- 150 calories per serving
- Flavors available: vanilla milkshake, coffee, chocolate
On Amazon
Why We Picked It
Pros & Cons
NOW Sports Whey Protein Powder
4.5
All ratings are determined solely by our editorial team.
- Cost: $0.85 per serving
- 65 servings per container
- 24 or 26 grams of protein per serving, depending on flavor
- 160 calories per serving
- Flavors available: creamy chocolate, creamy vanilla
On Amazon
Why We Picked It
Pros & Cons
Ascent Native Whey Vanilla
4.5
All ratings are determined solely by our editorial team.
- Cost: $1.29 per serving
- 58 servings per container
- 25 grams of protein per serving
- 120 calories per serving
- Flavors available: chocolate, chocolate peanut butter, lemon sorbet, mocha cold brew, unflavored, vanilla bean
On Amazon
Why We Picked It
Pros & Cons
Owyn Plant-Based Protein Powder
4.2
All ratings are determined solely by our editorial team.
- Cost: $2.86 per serving
- 14 servings per container
- 20 grams of plant-based protein per serving
- 140 calories per serving
- Flavors available: chocolate, cookies and creamless, smooth vanilla
On Amazon
Why We Picked It
Pros & Cons
Vega Sport Protein
4.2
All ratings are determined solely by our editorial team.
- Cost: $1.79 per serving
- 20 servings per container
- 30 grams of plant-based protein per serving
- 170 calories per serving
- Flavors available: peanut butter, vanilla, chocolate
On Amazon
Why We Picked It
Pros & Cons
KLEAN Isolate
4.0
All ratings are determined solely by our editorial team.
- Cost: $2.98 per serving
- 20 servings per container
- 20 grams of protein per serving
- 85 calories per serving
- Flavors available: vanilla, chocolate, strawberry, unflavored
On Amazon
Why We Picked It
Pros & Cons
Meet Our Panelists
Toby Amidor, M.S., R.D., C.D.N, F.A.N.D.
Food / Nutrition / Food Safety
Leslie Bonci, M.P.H., R.D., C.S.S.D., L.D.N., F.A.N.D.
Sports nutrition
Jennifer Fiske, M.S., R.D.N., L.D.
Nutrition
Methodology: How We Picked the Best Protein Powder for Weight Loss
To identify the best protein powders for weight loss, the Forbes Health editorial team consulted a panel of three nutrition experts for their top recommendations. Star ratings were assigned solely by the editorial team, based on factors including cost, flavors available and protein per serving.
What Is Protein Powder?
Protein powders are dietary supplements containing protein derived from animal or plant-based sources. These powders can be a convenient way to boost protein intake, as the body needs an adequate amount of protein for optimal functioning. Fat, carbohydrates and fiber are typically removed during the processing of protein powders, while flavorings, stabilizing ingredients, vitamins, minerals and sugar may be added, notes Maddie Pasquariello, a registered dietitian in New York and founder of Nutrition with Maddie.
Animal-Based vs. Plant-Based Protein Powder
Examples of animal-based protein powders include protein sourced from whey, casein and eggs. Animal-based protein “contains all essential amino acids,” says Pasquariello, explaining that amino acids are the building blocks of protein, and the essential ones must be obtained through the diet. Meanwhile, nonessential amino acids can be synthesized by the body using essential amino acids.
Plant-based protein powders include protein sourced from ingredients like peas, rice, pumpkin and hemp. Pasquariello notes that these sources do not, on their own, contain a complete profile of essential amino acids. As such, “[they] must be combined with one another in order to obtain the full profile of essential amino acids,” she explains.
How Does Protein Affect Weight Loss?
The recommended dietary protein intake to avoid deficiency for adults is 0.8 grams per kilogram of body weight per day—so if you weigh 165 pounds, aim for 60 grams of protein per day. However, research suggests that a higher protein intake (1.0 to 1.6 grams of protein per kilogram of body weight per day) can be helpful for weight loss while preserving lean body mass[2]Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S. [3]Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES 2020;29:166-173. .
Pasquariello explains that protein “increases diet-induced thermogenesis—the amount of energy required to digest food.” Protein requires 20% to 30% of its usable energy to be metabolized and stored, whereas carbohydrates and fats require 5% to 10% and 0% to 3%, respectively—meaning more calories are burned digesting protein than fat or carbs.
Additionally, “protein is known to increase satiety more than carbs and fat do,” says Pasquariello. “You’ve likely experienced this if you’ve eaten a protein bar or protein shake on a road trip compared to chips,” she says, noting that the former will keep you feeling fuller for longer. Since a higher protein diet helps preserve muscle, she also points out it can affect the amount of calories burned at rest, as “muscle takes more calories to maintain than fat.”
FEATURED PARTNER OFFER
We receive compensation from our partners for Featured Partner Offer placements. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable review of their products or services.
Enjoy 25% Off Your Order Using Code FORBES
Ritual Essential Protein Daily Shake 18+
- 20g of protein & 150mg of choline
- May help support muscle recovery
- Formulated with complete amino acids
- Vanilla flavor with a hint of caramel
- Plant-based protein with no sugar alcohols
On Ritual's Website
How Effective Is Protein Powder for Weight Loss?
Given the available literature, Pasquariello reports that adding protein of any kind (including animal and plant-based protein powders) to the diet can be helpful with weight and fat loss, particularly when they replace other sources of calories (like carbohydrates or fat). Resistance training done in tandem would be especially beneficial, she adds.
However, simply “bumping up your protein intake won’t be an overnight way to change body composition or initiate weight loss. Confounding factors such as overall calories, diet quality, genes and activity level also play a role,” she explains.
What Type of Protein Powder Is Best for Weight Loss?
A 2021 British Journal of Nutrition meta-analysis comparing the effect of soy protein and whey protein supplementation on body composition showed that “whey protein supplementation significantly improved body composition via increases in lean body mass, without influencing fat mass, body mass and body fat percentage[4]Piri Damaghi, M., Mirzababaei, A., Moradi, S., Daneshzad, E., Tavakoli, A., Clark, C., & Mirzaei, K. (2022). Comparison of the effect of soya protein and whey protein on body composition: A meta-analysis of randomised clinical trials. British Journal of Nutrition, 127(6), 885-895. ,” while the same was not found for soy supplementation. This suggests possible benefits of weight loss, given what we know about increases in lean body mass versus fat mass, says Pasquariello, since muscle burns more calories than fat.
That said, she notes that plant-based protein powders would be appropriate if you have a sensitivity to lactose in whey or if you follow a plant-based diet. The fiber and antioxidant content in plant-based protein powders may also be more appealing to you, she adds.
While some companies market their protein powder toward men or women, Pasquariello says the individual components are the same. She advises paying attention to the serving size, as women in general tend to require fewer calories and protein compared to men.
How to Use Protein Powder for Weight Loss
Research suggests consuming approximately 25 to 30 grams of protein may aid in weight loss and the preservation of lean body mass. However, consuming protein powder can also increase daily caloric intake, which may impede weight loss if an individual is not exercising or in a calorie deficit.
When to Take Protein Powder to Lose Weight
While some research indicates that the best time to take protein powder is directly after exercising, newer research suggests that the timing of protein consumption has little effect on weight loss and muscle development. Instead, when to consume protein powder should be based on an individual’s preference, tolerance and convenience.
What to Look for in a Protein Powder for Weight Loss
Given the vast selection of protein powders on the market, Pasquariello recommends paying attention to the ingredients and picking an option that’s going to work best for your body and preferences, rather than specifically seeking out a protein powder for weight loss.
Since protein powders fall under the category of dietary supplements, they don’t receive the same regulation from the Food and Drug Administration (FDA) as food and medicine. Many companies don’t test for product safety and efficacy. Third-party testing by independent organizations can confirm whether a product’s contents matches what’s on the label, and checks for potentially harmful impurities.
Keep the following in mind when selecting a protein powder, according to Pasquariello:
- Personal preference for either animal- or plant-based protein
- Food allergies or sensitivities, if any
- Select a powder with 20 grams to 30 grams of protein
- Choose a powder that’s low in sugar and saturated fat
- Check if the product has undergone third-party testing and certification such as with NSF, U.S. Pharmacopeia or ConsumerLab.
Lastly, your medical history as well as medications that may interact with ingredients in protein powder should be considered. As such, Pasquariello recommends consulting with a registered dietitian or doctor who is well-versed in supplements and nutrition before incorporating a new supplement into your diet or increasing your protein intake.
Summary: Compare the Best Protein Powders for Weight Loss in 2024
Frequently Asked Questions (FAQs)
Is protein powder good for weight loss?
When combined with a healthy diet, protein powder may be an effective aid in weight loss. This is because protein burns more calories in the digestive process than other nutrients, such as carbohydrates or fats, and increases satiety post-consumption.
What should you mix protein powder with to lose weight?
Protein powders are commonly mixed with water, milk, juice and other beverages. Combining protein powder with a low- or no-calorie beverage—such as water—can help individuals looking to lose weight achieve a calorie deficit.
How does protein powder help you lose weight?
Research suggests that protein powder aids in weight loss by improving satiety and boosting the metabolism. Consuming a protein powder may lead to feeling fuller for a longer period of time, and because higher protein diets aid in preserving lean muscle mass, consuming protein powder may increase the amount of calories burned at rest.
How much protein do I need per day to lose weight?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. However, this recommendation is based on the minimum amount of protein necessary to meet your basic nutritional requirements, meaning some people may need to consume more than the RDA. Additionally, the amount of protein needed per day fluctuates depending on age, sex and level of activity.
Research suggests consuming more protein than the RDA (1.0 to 1.6 grams of protein per kilogram of body weight per day) may aid in weight loss while preserving lean body mass.
Sources
Footnotes
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020;29(3):166-173.
- Heather J Leidy, Peter M Clifton, Arne Astrup, Thomas P Wycherley, Margriet S Westerterp-Plantenga, Natalie D Luscombe-Marsh, Stephen C Woods, Richard D Mattes. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S.
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. JOMES 2020;29:166-173.
- Piri Damaghi, M., Mirzababaei, A., Moradi, S., Daneshzad, E., Tavakoli, A., Clark, C., & Mirzaei, K. (2022). Comparison of the effect of soya protein and whey protein on body composition: A meta-analysis of randomised clinical trials. British Journal of Nutrition, 127(6), 885-895.
References
- The Scoop on Protein Powder. Harvard Health. Accessed 1/7/2023.
- Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2022 Mar 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan.
- Dietary Supplements. U.S. Food & Drug Administration. Accessed 1/7/2023.
- Supplement and Vitamin Verification. NSF. Accessed 1/7/2023.
- Verification Services. U.S. Pharmacopeia. Accessed 1/7/2023.
- Is Consuming Protein Powder Helpful for Weightloss?. Australian Institute of Personal Trainers. Accessed 1/18/2023.
- Trimming off Fat. American Council on Exercise. Accessed 1/18/2023.
- Leidy HJ, Clifton PM, Astrup A, Wycherley TP, Westerterp-Plantenga MS, Luscombe-Marsh ND, Woods SC, Mattes RD. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S–1329S.
- Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021;30(1):20-31.
- Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017;5:e2825.
- Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008;5:8.
- Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014;11(1):53.
- How much protein do you need every day?. Harvard Health. Accessed 5/16/2023.
- Kerksick CM, Wilborn CD, Roberts MD et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018).
Next Up In Supplements
- Best Pre-Workout Supplements
- Best Protein Powders
- Best Creatine Monohydrate Supplements
- Best Protein Shakes
- Best Probiotic Supplements
- Best Greens Powders
- Best Vitamin Brands
- Best Vitamin D Supplements
Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances. We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.
Forbes Health adheres to strict editorial integrity standards. To the best of our knowledge, all content is accurate as of the date posted, though offers contained herein may no longer be available. The opinions expressed are the author’s alone and have not been provided, approved or otherwise endorsed by our advertisers.
Johna Burdeos, R.D.Health Writer
Johna Burdeos is a family mom, registered dietitian and freelance writer. Having provided nutrition care to many patients with acute and chronic medical conditions over the years, Johna is passionate about engaging the public in prevention and nutrition with simple steps toward change. A Filipino-American, California-bred and Texas resident, Johna enjoys walking, working out along to YouTube videos with her kids, and cooking and sharing hassle-free recipes with minimal ingredients. Johna's nutrition philosophy is MVP for moderation, variety and patterns. She not only believes in the nutrition of food but also in the joy it can bring and the way it connects and builds bridges across the table.
Sarah DavisManaging Editor, Forbes Health
Sarah is an experienced writer and editor enthusiastic about helping readers live their healthiest and happiest lives. Before joining Forbes Health, Sarah worked as a writer for various digital publications including LendingTree, theSkimm, CNBC and Bankrate. When she isn’t writing or editing, you can find Sarah with her nose in a book or enjoying the outdoors with her French bulldog, Honey.
Jessica DiGiacintoHealth Writer
Jessica is a writer and editor with over a decade of experience in both lifestyle and clinical health topics. Before Forbes Health, Jessica was an editor for Healthline Media, WW and PopSugar, as well as numerous health-related startups. When she isn't writing or editing, Jessica can be found at the gym, listening to a health or true crime podcast, or spending time outside. She also really enjoys bread (even though she's not supposed to eat it).
Find The Best Supplements For You
- Best Protein Powders
- Best Pre-Workout
- Best Probiotic Supplements
- Best Multivitamins For Men
- Best Multivitamins For Women
- Best Protein Shakes
- Best Greens Powders
- Best Collagen Powders
- Best Magnesium Supplements