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Searching for supplements is an arduous enough task when you don’t have any dietary restrictions. Add in an allergy, sensitivity, or intolerance, and finding the right supplements becomes much tougher. 

For example, people with lactose intolerance or who prefer to avoid dairy products for other reasons will quickly learn that many, if not the majority, of the best protein powders available contain some dairy derivative. 

That’s why we’re bringing you this guide to the best lactose-free protein powder: so you can enjoy the fitness and health benefits that come with increasing your daily protein intake without suffering from GI distress. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Lactose-Free Protein Powder in 2024

Best Lactose-Free Protein Powder Overall: Transparent Labs Rice & Pea Protein

Good for: Those who want a complete vegan protein supplement from a reputable and transparent brand

Best Overall

Transparent Labs Organic Vegan Protein Powder

GGR Score: 4 starstarstarstarstar

Product Highlights

  • A rice and pea protein powder 
  • Rated with 4.3 stars on their website
  • Comes in 2 flavors 
  • 24 g of protein per serving
  • Organic product with minimal ingredients

Pros & Cons


  • No artificial sweeteners, colors, or preservatives
  • Organic and vegan
  • Only 5-7 ingredients
  • Reviewers love the taste
  • 24 g of protein per serving


  • Only 2 flavors
  • Stevia can cause GI issues for some
  • Expensive

Bottom Line

This organic rice and pea protein powder is a good choice for people who want a clean plant-based protein option with minimal ingredients.

Transparent Labs regularly makes an appearance on our nutrition guides, including the best protein powders for muscle gain and the best clean protein powder, because we love that what you see is what you get with Transparent Labs. The brand also has its products checked by Informed Choice, so it’s been inspected for any harmful substances or banned materials. 

Transparent Labs Organic Rice & Pea Protein Powder is basically just that: organic rice protein and organic pea protein. There are only three other ingredients on the list—natural flavors, which vary depending on the flavor you buy, Himalayan sea salt, and organic stevia for sweetness. 

Between the minimalist ingredients list and great macronutrient profile (24 grams of protein, 2 grams of fat, 3 grams of carbs), this pea protein powder is a good choice for anyone who requires a lactose-free diet. Between the pea and rice protein, this product provides a complete amino acid profile.

An image of Transparent Labs rice and pea protein

We wish there were more flavors available. As of this writing, there are only two: Chocolate and French Vanilla. This protein powder didn’t score too high in the flavor department, unfortunately, with product tester and GGR editor Frieda Johnson saying the French Vanilla flavor tastes kind of artificial. She thinks maybe it’s the stevia. She experienced a minor upset stomach, but is unsure if the culprit is the stevia or something else. 

Transparent Labs Organic Rice & Pea Protein is on our guide to the best pea protein powder, where you can learn more about it and other pea proteins we recommend.

Price per serving$1.66
Protein per serving24
FlavorsFrench Vanilla, Chocolate

Best Pea Protein Powder: Ritual Essential Protein 18+

Good for: Those who prefer pea protein powder

Best Pea Protein

Ritual Essential Protein Daily Shake 18+

GGR Score: 4.13 starstarstarstarstar

Product Highlights

  • Organic pea protein powder
  • 20 g of protein per serving
  • Formulated to support adults 18-49
  • Third-party tested
  • 150 mg of choline per serving 

Pros & Cons


  • Soy-free, gluten-free, and vegan-friendly
  • No artificial sweeteners
  • Complete amino acid profile
  • Non-GMO
  • USA-grown peas


  • Only comes in one flavor
  • Price per serving is on the high end

Bottom Line

Ritual’s Essential Protein Daily Shake 18+ is specifically designed for 18-to-49 year-olds with 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.

Pea protein is a somewhat controversial protein source because it’s low in the amino acid methionine, which among other things helps regulates bodily functions like digestion. Ritual earned our spot as the best pea protein powder because they add more methionine to give you a complete protein source with all the essential amino acids needed for muscle growth.

Plus, it tastes really good. GGR Head of Content and weightlifting coach Kate Meier scores it a 4 out of 5 when it comes to taste (there’s only one flavor available: Vanilla). “I could drink this with water alone,” she says. “That’s how decent I think the taste is.” She clarifies that she normally drinks it in a morning smoothie mixed with berries, water, and ice.

Ritual protein getting ready for the blender

Each serving comes with 20 grams of protein and only 115 total calories, so it’s a good option for people who are looking for a lower-calorie protein powder.

Price per serving$2.66
Protein per serving20 g
SweetenersMonk fruit, fermented sugarcane

Best Lactose-Free Protein Powder for Weight Gain: Organifi Complete Protein

Good for: People looking for more than the standard 20 grams of protein per serving

Best for Muscle Gain

Organifi Complete Protein

GGR Score: 4 starstarstarstarstar

Product Highlights

  • 20 g of plant-based protein per serving
  • Contains whole food vitamins and minerals
  • Certified organic ingredients
  • Soy-free, gluten-free, and whey-free
  • Available in chocolate and vanilla flavors

Pros & Cons


  • Certified organic
  • Minimal ingredients
  • Whole food vitamins and minerals
  • Money-back guarantee
  • Soy-free, gluten-free, and whey-free


  • Only available in two flavors
  • Pricier protein

Bottom Line

Made with certified organic ingredients, Organifi Complete Protein is a plant-based protein blend with 20 grams of protein per serving. Available in chocolate and vanilla flavors, this protein is soy-free, gluten-free, and dairy-free, making it great for people avoiding certain allergens—although it does contain tree nuts (coconuts).

While we prefer protein powders with low carb and fat content, the Organifi Complete Protein is a good option for those looking to consume extra calories in an effort to put on weight for health or aesthetic reasons. It still has 20 grams of protein per serving, enough to give it a 4 out of 5 for formulation and help rebuild muscles after strenuous workouts.

Additionally, it contains a mix of digestive enzymes so there’s no bloating or digestive issues.

The taste, on the other hand, is meh. Expert product tester Lindsay tried it out in our Springfield, MO headquarters and rated the Vanilla flavor a 3 out of 5. “Nothing special but nothing offensive either,” she says.

The solubility, she says, is a 5 out of 5. It mixed clearly but comes out thick when mixed, which Lindsay prefers over watery protein. Most importantly, Lindsay says this protein powder kept him full for quite some time.

Here’s the downside: Organifi gets a 1 out of 5 on value because it costs nearly $3 per scoop. On the bright side, it’s clear of most common allergens including dairy, soy, and gluten and has non-GMO and glyphosate-free certifications.

Price per serving$3.05
Protein per serving20 g
FlavorsVanilla, Chocolate
SweetenersOrganic Coconut Sugar, Agave, Stevia Extract, Monk Fruit Extract

Best Organic Lactose-Free Protein Powder: 1st Phorm Vegan Power Pro

Good for: People who eat an organic and dairy-free diet

Best Organic

1st Phorm Vegan Power Pro

Product Highlights

  • Plant-based and soy-free
  • Digestive enzyme blend for easier digestion
  • No artificial sweeteners
  • $1.83 per serving

Pros & Cons


  • Allergen-friendly
  • Digestive enzymes to help with digestion
  • 6 flavor options
  • No artificial sweeteners


  • Expensive

Bottom Line

1st Phorm Vegan Power Pro is free from most allergens and comes with a digestive enzyme blend to aid the digestion, decreasing the likelihood of upset stomachs.

If you are looking for a fully organic protein powder that’s also lactose-free, 1st Phorm Vegan Power Pro could be the one you need in your supplement stack.

This is one of the best organic protein powders available—at least according to customer reviews. We haven’t tried it yet, but it has a 4.8 average rating with more than 5,100 customer reviews. All of their ingredients are organic, whether it’s the superfood blend for additional vitamins and minerals or the plant-based protein sources.

You have five flavors to choose from, all of which have been third-party tested to check for harmful and banned substances.

Price per serving$1.83
Protein per serving19 g
FlavorsChocolate Frost, Chocolate Mint Cookie, Key Lime Pie, Iced Oatmeal Cookie, Vanilla Creme

Best High-Protein Lactose-Free Protein Powder: Naked Nutrition Naked Egg

Good for: An alternative to whey protein that isn’t plant-based 

Best High Protein

Naked Nutrition Naked Egg

Product Highlights

  • Egg white protein powder 
  • 25 g of protein per serving 
  • No additives
  • Only 2 ingredients  
  • Soy- and GMO-Free 
  • Made in the USA

Pros & Cons


  • 25 g of protein per serving
  • No additive or artificial sweeteners
  • Dairy-free protein powder
  • Can be used for baking and protein shakes
  • Paleo-friendly


  • Mixed reviews on taste
  • Customers complained about packaging
  • 1 serving is 2 scoops

Bottom Line

Naked Egg is a protein powder option for people with dairy and lactose intolerances. It provides 25 grams of protein per serving.

If you thought all lactose-free protein powders were also vegan protein powders, think again! Egg white protein powder is a less popular but just as fantastic option for people who are lactose-intolerant or simply don’t want to consume dairy. And it’s packed with 25 grams of protein per serving, just as much as most whey protein powders.

Naked Nutrition’s wildly minimalistic Naked Egg protein powder contains just two ingredients: egg white protein and sunflower lecithin, a fat emulsifier that’s made by dehydrating, pressing, and separating sunflower seeds. It’s really in there for texture, but sunflower lecithin happens to be rich in choline3, an important nutrient. 

In spite of the astoundingly short ingredients list, Naked Egg provides 25 grams of protein per serving and just 2 grams of carbs (1 of which is fiber) and zero grams of fat. A serving contains 110 calories. How’s that for a macronutrient profile? 

Naked Egg has no sugar and it’s unflavored, so there are no artificial or alternative sweeteners, either. One big difference between egg white protein and other non-dairy protein is that egg whites are naturally abundant in the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.

Naked Egg Protein

Kate Meier, GGR head of content, tried Naked Egg and says, “There isn’t much of a smell to it, but there is a bit of a taste. I tried it two ways: First, I blended this with strawberries, banana, and Lactaid. You can taste a flavor there; it’s hard to pinpoint what it is. It’s almost like the egg protein muted the strawberry and banana flavor.”

“Then I tried it with a cup of hot, black coffee, which I threw in the blender, making the coffee a little frothy,” she says. “I actually liked it better this way! I only used half a serving (one scoop) and it makes your coffee really thick, but the strong coffee taste covers a lot of the egg taste.”

Price per serving$1.55
Protein per serving25 g

Best Vegan Lactose-Free Protein Powder: KOS Organic Plant Protein Powder

Good for: People who eat a vegan diet

Best Vegan

KOS Vegan Protein Powder

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Multi-source vegan protein powder 
  • USDA-certified organic, soy-free, gluten-free, dairy-free, non-GMO
  • Digestive support via DigeSEB to help maximize absorption

Pros & Cons


  • Manufactured in the USA
  • Superfood-infused
  • 20 g protein per serving
  • Chocolate flavor is rich
  • Enhanced with digestive support enzymes
  • Under $1.50 per serving


  • Customers say it has a gritty/chalky flavor
  • Some users reported protein gave them stomach issues
  • Reports of strong sweetness and bad aftertaste

Bottom Line

KOS is a vegan protein with a lot of positive reviews, but a number of people experienced stomach issues using this protein powder.

KOS Organic Plant Protein Powder is one of the best vegan protein powders overall largely in part due to its very strong micronutrient profile that includes calcium, iron, B vitamins, zinc, copper, selenium, vitamin E, and more. 

KOS uses a varietal protein blend with pumpkin, pea, flax, chia, and quinoa protein for a complete amino acid profile. One serving contains 20 grams of protein, 6 grams of fat, 9 grams of carbohydrates, and 2 grams of sugar. It’s higher in carbs than some other plant-based protein powders, but it does contain 3 grams of fiber. 

Individuals who struggle with indigestion of any sort are likely to appreciate the enzyme blend included in KOS Organic Plant Protein Powder. This blend of lactase, amylase, proteases, lipases, and cellulase helps with the digestion of all the nutrients in the powder.

KOS Organic Plant Protein 2

You won’t find any artificial sweeteners in KOS protein, either. It’s sweetened with organic monk fruit and organic stevia extract, although stevia can still cause GI discomfort in some individuals. 

I tried the KOS Organic Plant Protein in the Chocolate flavor and I thought it was just OK, but I’m not the biggest fan of plant-based protein powder. Since I, a true omnivore, didn’t find KOS protein to be repulsive, I think that anyone who is used to plant proteins will really enjoy it. The customer reviews indicate that the vast majority of buyers are pleased with it. 

Our full KOS vegan protein review has more details. 

Price per serving$1.66
Protein per serving20 g
FlavorsChocolate, Vanilla, Chocolate Chip Mint, Blueberry Muffin, Chocolate Peanut Butter, Salted Caramel Coffee, Unflavored, Vanilla Bavarian Cream
SweetenersCoconut sugar, monk fruit extract, stevia extract

Best Plant-Based Lactose-Free Protein Powder: Truvani Plant Protein

Good for: A dairy-free, high-protein supplement that truly tastes like a milkshake

Best Plant-Based

Truvani Organic Plant-Based Protein Powder

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Made with 6 organic ingredients
  • Rich chocolate flavor
  • A USDA-certified organic, vegan, dairy-free, soy-free, and non-GMO product
  • 20 grams of protein per serving
  • Has 4.4/5 stars on Amazon and 14,000+ reviews
  • #4 in Sports Nutrition Pea Protein Powders on Amazon
  • Store in a cool and dry place

Pros & Cons


  • No added sugars or stevia
  • Does not have a chalky or grainy taste
  • Reviewers love the chocolate flavor
  • Paleo-friendly
  • Organic
  • Vegan
  • Certified gluten-free


  • Expensive (about $2.50 per serving)
  • Made in a facility that processes wheat, tree nuts, shellfish, fish, peanuts, and eggs

Bottom Line

The chocolate flavor is a fan favorite, especially on Amazon, as Truvani’s Chocolate Protein Powder is rated #4 in Sports Nutrition Pea Protein Powders at the time of writing. We’ve found that reviewers love this product for its taste and simple ingredients.

I’m sure everyone at GGR has by now grown very weary of me babbling about how amazing Truvani Plant Protein is. It’s the only plant-based protein powder that I actually, truly enjoy and choose to drink of my own free will (as opposed to drinking it for the sake of bringing our readers firsthand experience with supplements). I made sure it had a place on our guide to the best-tasting protein powder.

I remain astonished that Truvani formulated such a rich and tasty vegan protein powder with just six ingredients (in the Chocolate flavor). The ingredients list reads: pea protein concentrate, alkalized cocoa, vanilla powder, pumpkin seed concentrate, chia seed protein concentrate, and monk fruit extract.

Truvani Plant Protein

It contains 20 grams of protein per serving, a complete amino acid profile, and it’s free of artificial ingredients and is 100% certified organic. As for the other macros, it has 5 grams of carbs and 3 grams of fat.

I must admit that it’s on the very, very expensive side at about $3 per serving. It might be one of the most expensive supplements we recommend. But I stand by the recommendation if you need a lactose-free, organic, clean protein powder that tastes fantastic. 

Price per serving$3
Protein per serving20 g
FlavorsChocolate, Vanilla, Banana Cinnamon, Peanut Butter, Chocolate Peanut Butter, and Vanilla Chai
SweetenersMonk fruit extract

Best-Tasting Lactose-Free Protein Powder: Vega Sport Premium Plant Protein

Good for: Anyone looking for a high-quality, high-protein plant-based supplement that tastes good

Best Tasting

Vega Sport Premium Protein

GGR Score: 4.03 starstarstarstarstar

Product Highlights

  • Multi-source vegan protein powder
  • NSF Certified for Sport, vegan, and gluten-free 
  • Includes BCAAs, probiotics, and tart cherry

Pros & Cons


  • 30 grams of protein per serving
  • Contains all essential amino acids but two that are made by the body
  • 5 flavor options
  • Supports recovery with tart cherry, probiotics, and turmeric extract


  • Customers share new formula doesn’t blend well
  • Pricey at over $2 per serving

Bottom Line

The Vega Sport Protein has mixed reviews on taste and blendability, but a higher protein content than most other vegan protein powders.

Vega Sport Premium Plant Protein is for the lactose-free person who is serious about packing on pounds of muscle. It’s also the best-tasting lactose-free protein powder we tried, with the Mocha flavor getting a 5 out of 5 from GGR Performance Editor and certified personal trainer Anthony O’Reilly.

Anthony says the Mocha flavor (there’s also Peanut Butter, Chocolate, Berry, or Vanilla) has “more of a brownie flavor—not a bad thing.” It’s easy to mix and “tasted pretty good with my morning iced coffee,” he says. 

With an incredible 30 grams of protein per serving, this protein powder provides your hard-working muscles with 5 grams of branched-chain amino acids via its blend of pea protein, pumpkin seed protein, sunflower seed protein, and alfalfa protein. 

It also contains tart cherry extract, which has been linked to improved muscle recovery post-exercise2, although we aren’t sure how much of the extract is in this protein powder. Vega Sport Premium Protein has probiotics for improved digestion; however, registered dietitian and GGR writer Sydney Lappe says in our full Vega protein powder review that the 2 billion CFUs of friendly bacteria might cause some GI distress for those with sensitive guts.

Vega Sport Protein

Vega Sport also makes an appearance in our guides to the best protein powder for women and best low-carb protein powder.

Price per servingDepends on size bought and where it’s bought
Protein per serving30 g
FlavorsBerry, Vanilla, Mocha, Chocolate, Peanut Butter
SweetenersStevia leaf extract

Other Lactose-Free Protein Powders We Researched

While the above protein shakes are our top picks, there are many other protein powder options for lactose-free dieters to choose from. Here are some others we’ve researched and tested. 

  • Swolverine Plant Protein: GGR head of content Kate Meier likes the Salted Caramel flavor of Swolverine Plant Protein, plus the fact that all Swolverine products are third-party tested. 
  • NOW Sports Pea Protein Isolate: This is plain, unflavored pea protein that’s OK for baking or using in oatmeal, but not great for drinking, according to tester Frieda Johnson.
  • Naked Nutrition Naked Pea: While we love the macro profile and minimalist ingredients list in Naked Pea, we don’t love that the serving size is two really large scoops. 
  • Onnit Plant-Based Protein: Frieda thinks this one tastes kind of like a (dairy-free) chocolate milk she’s tried in the past, although it has a faint gritty texture. 
  • Bulk Supplements Pea Protein Isolate: This one is a “pretty standard” pea protein, Frieda says, and it might come across strong if you aren’t used to the flavor. 
  • Sunwarrior Vegan Protein: “If you don’t mind the plant-y taste, this is just fine. It’s not delicious, but it’s not gross,” according to product tester Jacob, a member of Kate’s weightlifting team.
  • Nutiva Hemp Protein: Frieda says that this protein has a “slightly nutty, bitter flavor” and that she thought it was good in oatmeal, except that the serving size is “a whopping 4 tablespoons.” 
  • Bulk Supplements Soy Protein Isolate: GGR performance editor Anthony O’Reilly says this soy protein is “an unflavored protein supplement, and it truly tastes…well, plain.” That said, it’s got an impressive protein content of 27 grams per serving.
  • Ora Organic Vegan Protein Powder: I tried this protein and I decided to choose a more unique flavor since, historically, chocolate and vanilla vegan protein powders have severely disappointed me. The vanilla chai flavor helps to mask the plant-based taste a little. 
  • Innermost Health Protein: GGR staff writer Lauren Strong tested Innermost and said, “If you’re counting macros, this is a super lean protein and you get 30 grams of protein per serving, with just 150 calories and it’s low-carb.”
  • Optimum Nutrition 100% Gold Standard Vegan Protein: This seems to be a popular option among plant-based fitness enthusiasts, but we haven’t tried it yet.
  • MuscleMed Carnivor Beef Protein Isolate: This “bioengineered” beef protein isolate has piqued my interest—and apparently that of the lactose-free fitness community—but we haven’t tried it yet. 

How We Picked and Tested the Best Lactose-Free Protein Powder

We put a lot of effort into testing products to ensure we bring you the best possible recommendations. Each supplement we test is graded against criteria developed in collaboration with a registered dietitian. 

We look at the following factors: 

  • Price per serving
  • Formulation (macro profile and ingredients)
  • Taste
  • Solubility
  • Side effects such as bloating or indigestion
  • Transparency and third-party testing
  • Customer service
  • Customer reviews

Each category receives its own rating out of 5 possible points, and then the scores are averaged to come up with a GGR score. 

Benefits of Lactose-Free Protein Powder

Lactose-free protein powder has all of the same benefits as regular protein powder but with the added benefit of being digestible by people who are lactose-intolerant. Here’s a recap of the benefits of protein powder.

Enhanced Workout Recovery

Some research4 indicates that consuming greater than the recommended daily intake of protein, and especially consuming it near the time that you work out, may expedite the muscle recovery process after a workout. 

Increased Muscle-Building Ability

It’s well-documented that higher-protein diets can help you build muscle mass4, and protein supplements are an easy way to increase your daily protein intake. Research5 indicates that drinking a protein supplement post-workout can contribute to greater muscle growth.

May Help with Weight Loss

Protein is an important nutrient for appetite regulation6. It may help you feel fuller and reduce cravings, thus helping you lose weight. 

Convenient and Shelf-Stable

Protein powder can be kept at room temperature and it lasts a long time. It’s really easy to mix up a shake and rinse out a shaker bottle compared to cooking up animal protein. 

Third-Party Testing

At GGR, we prioritize label transparency in our search for the best supplements. Products that have undergone third-party testing are verified to include what the label says they include, at the specified doses. We look for the following certifications and information: 

  • NSF Informed Choice/Certified for Sport (means it’s free of banned substances in sport)
  • NSF Contents Certified (means the label is accurate and transparent)
  • Banned Substance Control Group (free of banned substances in sport) 
  • Certificates of analysis and composition conducted by an independent laboratory and posted by the brand 

If a product isn’t third-party certified by these agencies, that doesn’t necessarily mean it’s bad or that you shouldn’t take it. Transparent Labs, for example, doesn’t have those marks on its labels but everything from Transparent Labs Grass-Fed Whey Protein to its probiotic capsules have a certificate of analysis from an independent laboratory. 

Buying Guide: What to Look for in Lactose-Free Protein Powder

Well, firstly, you’ll want to double check that the protein powder is actually lactose-free before buying it. Aside from that, here are some other factors to consider. 

Price Per Serving

Between $1.50 and $2.00 per serving is standard and what we recommend most consumers aim for. Higher-quality protein powders may run you more than $2.00 per serving, and we’d consider anything under $1.50 per serving very budget-friendly.

Protein Per Serving

20 grams per serving is standard, but some protein powders have more or less. Anything above 25 grams of protein per serving is outstanding, while anything less than 15 isn’t ideal. 


Check the ingredients label for sweeteners, additives, thickeners, emulsifiers, and other ingredients that you do or don’t want in your protein powder. Not all additives are bad, but it’s never a bad idea to check for allergens or questionable ingredients. 

Also confirm the protein source(s) and amino acid content. This is really important with lactose-free and plant-based protein powders because plant proteins, with the exception of soy and pea protein, do not contain all nine essential amino acids and therefore they aren’t complete proteins. Even with pea protein, it’s best to have complementary sources of protein to boost and complete the amino acid profile.

You may want to check for other dietary certifications, such as if the product is soy-free, gluten-free, or non-GMO, if you have additional dietary requirements.

Taste and Texture

We recommend reading through customer reviews to get a sense of the taste and texture. It’s impossible to know if you’ll like a product before you buy it, of course, but a slew of bad reviews is generally a good indicator that you should look elsewhere. 

Third-Party Testing

A brand that sends its products through third-party testing is providing a testament to its commitment to quality, safety, and efficacy.

FAQs About Lactose-Free Protein Powder

Does all protein powder have dairy?

No, not all types of protein powder contain dairy. All whey and casein proteins are created from dairy products, but plant-based protein powders typically do not contain dairy. Anything labeled as a vegan protein powder won’t have dairy, since vegan diets exclude all dairy. Egg white protein is another dairy-free option that isn’t vegan or plant-based. Collagen or bone broth proteins are another option, although collagen protein doesn’t contain tryptophan, an essential amino acid.

Does whey protein have lactose?

Whey proteins are milk proteins, although whey protein isolate and whey protein concentrate often have very low lactose content due to the separation and filtration processes. Often, you’ll see whey protein powder labels say they are 99% lactose-free. However, it’s probably best for lactose-intolerant people to stay away from them and choose a plant-based option. For some people, a whey protein isolate powder with added lactase might be OK.

Is protein powder okay for lactose intolerance?

Vegan protein powder or any protein powder that is explicitly labeled dairy-free is fine to consume if you have lactose intolerance.

What protein powders don’t have lactose?

Plant-based (including pea, hemp, pumpkin, soy, and brown rice) protein powders generally do not contain lactose, but double-check the label if it isn’t marketed as a vegan product. Vegan protein powders don’t have lactose, and neither do egg white protein powders (but again, double-check anything not labeled vegan).

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.


  1. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. J Physiol. 2012;590(5):1049-1057. doi:10.1113/jphysiol.2011.225003
  2. Hill JA, Keane KM, Quinlan R, Howatson G. Tart Cherry Supplementation and Recovery From Strenuous Exercise: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab. 2021;31(2):154-167. doi:10.1123/ijsnem.2020-0145
  3. National Institutes of Health. Office of Dietary Supplements. Choline: Health Professional Fact Sheet.
  4. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018;10(2):180. Published 2018 Feb 7. doi:10.3390/nu10020180
  5. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018;5:83. Published 2018 Sep 11. doi:10.3389/fnut.2018.00083
  6. Kohanmoo A, Faghih S, Akhlaghi M. Effect of short- and long-term protein consumption on appetite and appetite-regulating gastrointestinal hormones, a systematic review and meta-analysis of randomized controlled trials. Physiol Behav. 2020;226:113123. doi:10.1016/j.physbeh.2020.113123

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