Best Protein Powder for Weight Loss 2026: Chosen by Nutrition Experts and Dietitians

If you’re looking for a low-calorie protein to support your weight loss journey, we think Transparent Labs Whey Protein Isolate is the best option on the market.

It’s made from whey protein isolate that contains less lactose and sugar than whey protein concentrate, which is what many protein powders are made from. And because it’s Informed Choice certified, you’ll have peace of mind that it contains zero harmful compounds or banned substances. 

Why We Like Transparent Labs Whey Protein Isolate

• It contains a full 28 grams of protein per scoop
• There are 22 available flavors to choose from
• Transparent Labs offers certificates of analysis to verify third-party testing

What We Didn’t Like About Transparent Labs Whey Protein Isolate

• It’s not cheap; the 2-pound tub costs $2.16 per serving
• Some people note that the flavors may feel a bit too sweet
• Whey isolates are meant to digest quickly, and may not be as filling. 

If you prefer a protein that digests more slowly to keep you full between meals, you may want to consider Legion Casein+ Protein Powder instead.

For more, be sure to read our full Transparent Labs Protein review.

Casein protein is a slower-digesting protein that’s naturally thicker than whey protein, and it digests slowly, which means it’s a good choice to have before bed, or when you want a shake that’s going to keep you full for a few hours. 

Most casein proteins are quite thick and chalky, but former GGR Performance Editor Anthony O’Reilly, CPT, CNC, gave the solubility 5 out of 5 stars, noting his shakes had no clumps or grittiness. “It’s thick, but if you put a bit of power behind your mixing, you can get your shake thoroughly mixed, no problem,” he told me. 

RELATED: Benefits of Casein Protein

Why We Like Legion Casein+ Protein Powder

• Casein protein offers a great way to stay full before bed, or between meals
• While most casein proteins are thick and chalky, this one mixed well in a shaker cup
• It’s third-party tested, made with grass-fed milk, and contains no artificial sweeteners 

What We Didn’t Like About Legion Casein+ Protein Powder

• It’s significantly more expensive than the average protein powder
• Each scoop only contains 21 grams of protein
• There are only four flavors to choose from

If you prefer a faster-digesting shake that won’t leave you too full, NOBULL Grass-Fed Whey Protein is a great alternative to consider.

To learn more, be sure to read our full Legion Casein+ review.

While protein shakes are a great tool to help you reach your protein goals, we know that not everyone prefers the rich, creamy texture they often have. If you’ve never found a shake with a texture and flavor you enjoy, 1st Phorm Phormula-1 Clear is a refreshing, lactose-free alternative to most of the popular shakes on the market. 

Our tester, Carter Coughlin, gave it 5 out of 5 stars for the side effects. “I generally have issues with whey because of the lactose, but this product has 0 grams  of lactose and does not bother me at all,” he explains. “It tastes like a nice, refreshing juice—exactly what I want after a run.”

Why We Like 1st Phorm Phormula-1 Clear

• Each serving provides 22 grams of protein with only 90 calories
• There are six refreshing flavors to choose from
• It mixes extremely well and doesn’t separate as it settles

What We Didn’t Like About 1st Phorm Phormula-1 Clear

• It’s expensive compared to other protein powders
• The tropical flavors may not mix well with other ingredients
• It has less protein than the average protein powder

If clear protein powders aren’t your thing, or you prefer something with an above-average protein content, Transparent Labs Whey Protein Isolate is another great option to consider. 

For most people, a whey isolate is going to provide the best balance of high protein with moderate calories, and in our testing, we found NOBULL Grass-Fed Whey Protein Isolate to be the best-tasting option on the market. 

In addition to the great taste, it’s very smooth and mixes well, which is a positive for those who don’t typically enjoy protein shakes. Our tester says, “The  texture is still very watery, so it’s not grainy or chalky at all, and it tastes almost exactly like chocolate milk, but just a bit thinner.”

Why We Like NOBULL Grass-Fed Whey Protein Isolate

• Light, smooth texture that doesn’t feel too clumpy
• Each serving contains 25 grams of protein 
• Third-party tested for label accuracy and purity

What We Didn’t Like About NOBULL Grass-Fed Whey Protein Isolate

• It’s expensive compared to other options
• There are only two flavors, chocolate and vanilla
• You need to spend $99 to get free shipping from NOBULL

If you prefer a whey isolate that’s also low in calories and high in protein, but provides more flavor options, we recommend Transparent Labs Whey Protein Isolate, which offers 22 flavors to choose from.

For people who don’t want any type of dairy-based protein, a good plant-based protein can be just as effective, and in our opinion, Ritual Essential Protein Daily Shake is one of the best on the market. It’s formulated to provide a complete protein source, and despite being a vegan formulation, it’s surprisingly smooth and earns 5 out of 5 stars for solubility. 

“Even just with water, this has a nice taste,” says Kate Meier, NASM-CPT, USAW-L1, CF-L1. “It’s not super plant-y or hemp-y like some plant-based proteins are. There is a very slight chalky aftertaste with water, but I could drink this with water alone and be fine with it.”

Why We Like Ritual Essential Protein

• Contains only 120 calories per serving
• It uses pea protein with added methionine to provide all essential amino acids
• It’s non-GMO, vegan, and third-party tested

What We Didn’t Like About Ritual Essential Protein

• It costs nearly $3 per serving
• It’s only available in vanilla
• It contains less protein per serving than the average powder

If you’re considering Ritual because you don’t like traditional shakes, 1st Phorm Phormula-1 Clear may be another good alternative. It uses whey protein, but it’s a lactose-free, clear protein shakethat tastes more like a tropical fruit juice than a typical protein powder.

To learn more about this plant-based formulation, be sure to read our full Ritual Protein Powder review.

Protein powder was a mainstay in my kitchen during my weight loss journey, and here are a few reasons why you may want to use protein powder, too. 

Keeps You Full

Research has consistently shown that protein keeps you more full than carbs or fats¹. Staying full can help you avoid eating extra calories, which may help you achieve and maintain a caloric deficit (burning more calories than you consume) to help support weight loss².

This is especially true with casein protein powder, which is meant to digest more slowly than whey protein powder. If you want a shake before bed that may help you avoid waking up with hunger pangs, casein is a good choice. 

RELATED: Casein Protein Vs Whey

Helps You Burn Calories

Your body actually burns more calories when digesting protein³ than it does when digesting carbs or fats, so you can think of it as a cheat code to burn fat, as protein boosts metabolism compared to other types of macronutrients. 

This is a result of the thermic effect of food, which measures how many calories are burned from the process of digesting and assimilating the nutrients we consume. A 2019 study⁴ found that the thermic effect of different doses and types of protein powder ranged from 13-18%, which means you could be burning 13-18% of the calories consumed via protein powder simply from the digestion process. 

For comparison, carbs have a thermic effect³ of around 5-10%, while fat has a thermic effect of 0-3%.

Provides an Easy Snack

If you’re busy at work and don’t have time for a meal, it may be tempting to grab a snack out of the vending machine. Those focused on weight loss are typically looking to reduce their calorie intake, and most of the quick, convenient snack options out there aren’t very diet-friendly.

That’s where protein powder comes in, offering a convenient snack that can be tasty, filling, and help you meet your protein goals. All you need is water and a shaker bottle and you’ll be ready to go. 

“Protein powder can contribute to weight loss since it makes many individuals feel full and causes them to eat fewer calories,” says Dr. Raj Dasgupta, M.D., FACP, FCCP, FAASM. “Using protein shakes instead of higher-calorie meals or snacks can also cut down on overall calories, which helps with weight loss when combined with exercise and a balanced diet.”

If you prefer something even more convenient, pre-made protein shakes are another great tool, though they’ll typically cost more than powder. 

It’s a Convenient Protein Source

Protein powder provides a convenient way to increase your daily protein intake, which is particularly important when focused on weight loss. This 2024 study⁵ found that higher protein intake “significantly prevents muscle mass decline in adults with overweight or obesity aiming for weight loss.”

When maintaining a calorie deficit and losing weight, muscle loss can occur, and protein (along with resistance training) helps minimize the risk. While you can absolutely obtain all of your daily protein from solid food, protein powders are a helpful tool if you struggle to hit your protein target.

It Supports Muscle Recovery

When focused on fat loss and eating in a calorie deficit, it can be hard to build new lean muscle unless you’re a beginner, as muscle growth typically requires plenty of calories. However, even if you’re not packing on tons of muscle, adequate protein intake is still very useful to help you recover between workouts, and it can help minimize the risk of muscle loss⁵.

RELATED: Maintaining Muscle Mass While on a GLP-1

Still having a hard time finding the right options for your needs? Here are a few important things to look for in protein powder.

Protein Content

If you’re using a shake to reach your daily goals, you’ll want to check the nutrition label before picking anything. The protein powders on our list range from 22 to 28 grams per serving, though we’ve seen other options that may have even less. 

The average protein powder we tested has 25 grams, so we think that’s a good benchmark to aim for when choosing your next tub of protein. Vegan protein powders are often slightly lower, around 18 to 20 grams, but you can always take more than one scoop if you need additional protein. Just be mindful of the calories if you’re on a weight loss program.

RELATED: How Much Protein Do I Need? 

Sugar Content

Sugar isn’t inherently bad, in moderation, but it can easily add excess calories to your shake. People looking to lose weight will typically prefer a lower-calorie option, especially if you’re tracking your macros and want to hit your protein and calorie goals. 

“One of the major benefits of choosing a low-sugar protein powder is that it allows you to more precisely control your macros,” says Destini Moody, RD, CSSD, LD. “With whole food sources of dairy protein, like cottage cheese which is very rich in high-quality protein, you often have to sacrifice some of your carb allowance for the natural milk sugars present. Low-sugar protein powder allows you to just hit your protein numbers and get those carbs from nutritious foods like whole grains, rather than sugar.”

Many of the protein powders on the market use artificial sweeteners, which you may or may not want to avoid. If you do wish to avoid artificial sweeteners, look for a protein that uses all-natural ingredients, like Transparent Labs Whey Protein Isolate.

You may also be able to find natural sweetener alternatives, like stevia, if you’re looking to avoid artificial ingredients. 

Type of Protein

The most common types of protein powder are typically various forms of whey protein, casein protein, and plant-based protein. Plant protein powders often use soy protein, which is a complete protein source on its own, or a blend of sources, like pea protein powder, brown rice protein, and others. 

The type of protein used can impact the speed at which it digests in your body—whey protein digests and absorbs faster than casein, for example, making it a good post-workout recovery shake, or a pre-workout snack that won’t feel too heavy in your stomach. 

RELATED: Types of Protein Powder

However, digestion speed aside, those sensitive to certain types of protein may need to be careful what they buy. For example, people with lactose intolerance may want to choose a whey protein isolate, which has most of the lactose removed and is often considered by many to be easier to digest. 

“I’ve tried countless protein powders over the years, and the only ones that don’t upset my stomach are whey protein isolates,” says GGR senior staff writer Matt Dustin, CSCS, PN1-NC. “I have a bit of lactose intolerance, so a lot of whey and casein proteins make my stomach hurt, but whey isolates typically don’t cause any digestive issues for me.”

Flavor Options

We have two pro tips for you here. First of all, the flavor matters if you like to mix your protein powder with milk or water in a shaker bottle and drink it throughout the day. Most protein flavors are quite clear about what they’re going to taste like, which makes it easy to choose one. There are dozens of flavors out there, so you should have no problem finding something you enjoy. 

However, a lot of people often overlook the ability to mix protein powder with other foods when considering the flavor. If you’re not a fan of protein shakes, it’s easy to mix your powder with yogurt, oatmeal, or even add it to baked goods to boost your protein intake. 

That mint chocolate chip shake may satisfy your cravings after a tough workout on a hot summer day, but if you’re trying to make protein pancakes for breakfast or mix in your favorite creatine supplement, you may find yourself wishing you had a more neutral flavor. 

1. Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S–1561S. https://doi.org/10.1093/ajcn/87.5.1558S
2. Koliaki, C., Spinos, T., Spinou, Μ., Brinia, Μ. E., Mitsopoulou, D., & Katsilambros, N. (2018). Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults. Healthcare (Basel, Switzerland), 6(3), 73. https://doi.org/10.3390/healthcare6030073
3. Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5
4. Kassis, A., Godin, J. P., Moille, S. E., Nielsen-Moennoz, C., Groulx, K., Oguey-Araymon, S., Praplan, F., Beaumont, M., Sauser, J., Monnard, I., Kapp, A. F., Ammon-Zufferey, C., Frei, N., Guignard, L., Delodder, F., & Mace, K. (2019). Effects of protein quantity and type on diet induced thermogenesis in overweight adults: A randomized controlled trial. Clinical nutrition (Edinburgh, Scotland), 38(4), 1570–1580. https://doi.org/10.1016/j.clnu.2018.08.004
5. Kokura, Y., Ueshima, J., Saino, Y., & Maeda, K. (2024). Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clinical nutrition ESPEN, 63, 417–426. https://doi.org/10.1016/j.clnesp.2024.06.030