10 Best Low-Calorie Protein Powders, According to an R.D. (2024)

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Calories aren’t the end-all-be-all of good nutrition; but, if you’re cutting or trying to lose weight, maintaining a calorie deficit can help (1). If you only pay attention to calories, however, you might be losing more than fat. Weight loss often results in the loss of both fat and muscle mass (2). Increasing your protein intake can help protect and maintain muscle, particularly in a calorie deficit. That’s where a low-calorie protein powder can help.

“Low-calorie protein powder packs a good amount of protein while minimizing calories. It may help promote weight loss while preserving lean body mass, so long as it’s consumed within the context of a balanced diet and mild to moderate daily caloric deficit,” explains registered dietitian Imashi Fernando, M.S., R.D. C.D.C.E.S.

What’s the best low-calorie protein powder? Here’s the scoop.


About the Expert

Imashi Fernando, M.S., R.D., C.D.C.E.S. is a registered dietitian who works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling through her virtual private practice, Brown Sugar Nutrition PLLC.

Why You Should Trust Us

Hone Health is a team of health-obsessed journalists, editors, fitness junkies, medical reviewers, and product testers. Before writing this low-calorie protein powder guide, we spoke with registered dietitians to figure out exactly what to look for (and avoid) in a protein powder supplement.

We selected products that met the specific R.D. guidelines laid out at the bottom of this article—only including protein powders that have been third-party tested (or show proof of internal testing), have 150 calories or less, contain no added sugars, and minimize added ingredients. Our top picks have 20 to 30 grams of protein, but a few on this list have less because they were otherwise the best options available.

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The 10 Best Low-Calorie Protein Powders

Everyone’s fitness goals, dietary preferences, and restrictions are different—which is why we’ve rounded up the most popular low-calorie protein powders by type of protein, lowest calorie, highest protein, and more. Plus, we’ve spelled out the benefits of each to make your choice as simple as possible.

Don’t have time to dig through the full list? We got you. Here are our top picks:

10 Best Low-Calorie Protein Powders, According to an R.D. (3)

NOW Sports Whey Protein Isolate

Best Overall

Per Serving: 110 calories, 25g protein, 0g sugar, 0g added sugar

Consider this protein powder the gold standard for low-calorie protein powder. This unflavored blend is made withwhey protein isolatewhich means it’s stripped of extra fat, carbs, sugar, and therefore calories. It contains 25 grams of high-quality protein with amounts of all nine essential amino acids (EAAs) clearly listed on the label, and the highest protein purity (meaning the most protein for the least calories) of whey protein isolates on this list.

NOW Sports Nutrition formulates this protein powder with only two ingredients: Whey protein isolate and sunflower lecithin. The brand also goes the extra mile to get this protein powderInformed Sport certified—meaning it contains exactly what it says it does, and nothing more. Somehow it’s also the most affordable whey protein isolate that made this list. We see no downsides.

Price per Serving: $1.13 per 25g of protein

Pros

  • Informed Choice Certified for Sport
  • Has a short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients

10 Best Low-Calorie Protein Powders, According to an R.D. (4)

Thorne Whey Protein Isolate

Best Low-Calorie Whey Protein Powder

Per Serving: 100 calories, 21g protein, 1g added sugar

If you like your protein powder sweet, Thorne Whey Protein Isolate is a solid option that comes in two classic flavors: Chocolate and vanilla. It also boasts an impressive nutrition profile at the lowest calories for the protein out of the whey protein options included on this list, and only one gram of added sugar.We love that it’s NSF Certified for Sport, which signifies it’s good to go for athletes who are subject to drug testing (and tells the rest of us there isn’t anything sneaky added like extra caffeine). It’s among the more expensive whey protein isolate options on this list. Blending it with the suggested 8 ounces of water also yields an extremely thick, and not completely mixed beverage. So, keep in mind that you’ll want to add more liquid (and if you’re using milk, more calories) to get it just right.

Price per Serving: $2.06 per 21g of protein

Pros

  • NSF Certified for Sport
  • Short ingredient list
  • Contains no artificial ingredients

Cons

  • Expensive
  • Thicker consistency
  • Does contain a small amount of added sugar

10 Best Low-Calorie Protein Powders, According to an R.D. (5)

Transparent Labs 100% Grass-Fed Whey Isolate

Best High-Protein Whey Protein Powder

Per Serving: 120-150 calories, 28g protein, 0g added sugar

The high price tag on Transparent Labs Whey Isolate comes with a few advantages. For starters, the high protein load per serving (28 grams) is a no-brainer if you’re looking to fuel for lean muscle gains. You also can take your pick of 14 flavor options. Unflavored is your best bet to keep the calories low. But, if you regularly rely on protein powder after your workouts, mixing up the flavor can help you consistently get that protein down the hatch while staying under the 150-calorie mark.This protein powder is also Informed Choice and Informed Protein certified, and the unflavored formula contains only whey protein isolate and sunflower lecithin. It also contains no added sugar or artificial ingredients.

Price per Serving: $2.00 per 28g of protein

Pros

  • Informed Choice and Informed Protein certified
  • Short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients
  • Grass-fed and finished
  • Tons of flavors

Cons

  • Flavored options contain stevia (if you dislike the flavor)

10 Best Low-Calorie Protein Powders, According to an R.D. (6)

Momentous Essential Protein Grass-Fed Whey Isolate

Best Third-Party Tested Whey Protein Powder

Per Serving: 100 calories, 20g protein, 0g added sugar

For an option that stands up to more hoops than all the rest, consider Momentous Whey Protein Isolate. It’s both Informed Sport certified and NSF certified for Sport, giving athletes and average Joes an added layer of confidence. It’s also grass-fed, has a short ingredients list, and contains no added sugar.That said, this is by far the most expensive option on the list. One reason for the expense could be the addition of ProHydrolase, a proprietary blend of enzymes the brand claims increases the absorption and utilization of the protein. A small study of 10 athletes suggests it may boost amino acid concentrations 30 and 180 minutes after a workout when compared to whey protein alone (3). Still, more research on ProHydrolase’s effects is needed.

Price per Serving: $2.70 per 20g of protein

Pros

  • Informed Sport certified and NSF Certified for Sport
  • Short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients
  • Grass-fed

Cons

  • Expensive
  • Contains proprietary enzyme blend ProHydrolase, which isn’t well tested. It could be a positive if it agrees with you, or a big negative if it doesn’t

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10 Best Low-Calorie Protein Powders, According to an R.D. (9)

NOW Sports Micellar Casein

Best Low-Calorie Casein Protein Powder

Per Serving: 90 calories, 19g protein, 0g added sugar

Casein doesn’t absorb as fast as whey protein, which is why we wouldn’t recommend it straight after a workout—especially if you’re in a calorie deficit and at a higher risk of losing muscle mass. However, if you’re looking for some protein to get you through a long stretch without food, casein is the GOAT.NOW Sports Nutrition Micellar Casein is the best low-calorie casein protein powder you can get that checks nearly all the boxes. We say nearly because it falls short of our 20-gram protein minimum by one measly gram. Plus, if you’re loading casein before bed, studies show you’ll want even more protein—30 to 40 grams—to boost overnight muscle protein synthesis (4). A heaping single scoop or double scoop can help you get in the right zone,but this will drive up the calories and cost per serving.

Price per Serving: $0.97 per 19g of protein

Pros

  • Informed Choice certified
  • Short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients
  • Relatively affordable

Cons

  • Contains only 19 grams of protein per serving
  • Not absorbed as quickly as whey protein

10 Best Low-Calorie Protein Powders, According to an R.D. (10)

Transparent Labs Organic Vegan

Best High-Protein Plant-Based Protein Powder

Per Serving: 150 calories, 28g protein, 0g added sugar

For more protein, and a simpler formula, you can’t go wrong with Transparent Labs Organic Vegan Protein. This protein powder expertly blends pea and rice protein—which when combined fill each other’s amino acid gaps to form 24 grams of complete protein. It contains no artificial colors or sweeteners, and contains the same simple ingredients list as the brands’ whey isolate and casein powders (cocoa powder, natural flavor, Himalayan rock salt, and stevia), just with organic rice protein and organic pea protein swapped in for the protein source.Unfortunately, the plant-based formula doesn’t come in an unflavored option which would be an easy way to slash calories. But it does come in the usual chocolate and vanilla.

Price per Serving: $1.66 per 28g of protein

Pros

  • Informed Protein certified
  • Short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients

Cons

  • Expensive for a plant-based protein powder
  • Contains stevia (if you dislike the flavor)

10 Best Low-Calorie Protein Powders, According to an R.D. (11)

NOW Sports Egg White Protein

Best Low-Calorie Egg White Protein Powder

Per Serving: 80 calories, 16g protein, 0g added sugar

If you’re looking to avoid dairy altogether, egg protein is a solid choice for a high-quality protein that contains all nine essential amino acids and a decent amount of leucine. NOW Sports Egg White Protein is one of the only options you’ll find on the market with no surprises. It’s made with just one ingredient: egg white powder. It’s the only egg white protein we could find that was third-party tested. Plus, it’s about as low-calorie as you can get at 80 calories for 16 grams of protein.That said, to reach at least 20 grams of protein, you might need to double up the serving or go for one and a half scoops.

Price per Serving: $0.98 per 16g of protein

Pros

  • Informed Sport certified
  • Short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients

Cons

  • Contains only 16g of protein per serving

10 Best Low-Calorie Protein Powders, According to an R.D. (12)

Naked Egg White Protein Powder

Best High-Protein Egg White Protein Powder

Per Serving: 110 calories, 25g protein, 0g added sugar

For an egg white protein powder option with more protein, Naked Egg White Protein Powder fits the bill. Its formula is nearly as simple as it gets with just egg white protein and sunflower lecithin. It also contains no added sugar, artificial ingredients, or additives.The only bummer is that this protein powder isn’t third-party tested. Still, the company does show some clues that it’s a quality product, posting an independent test for heavy metals and gluten directly on its site.

Price per Serving: $1.23 per 16g of protein

Pros

  • Has a short ingredient list
  • Contains no added sugar
  • Contains no artificial ingredients

Cons

  • Not third-party tested, but does show proof of internal testing

10 Best Low-Calorie Protein Powders, According to an R.D. (13)

Perfect Sports Vegan Diesel Protein Powder

Best Low-Calorie Plant-Based Protein Powder

Per Serving: 130 calories, 23g protein, 0g added sugar

If you’re plant-based or are taking a pass on dairy for whatever reason, a plant-based protein powder will do the trick. Plant-based protein has a bad reputation since few formulas are complete sources of protein (meaning they contain all nine essential amino acids in adequate amounts). Choosing a formula with multiple plant sources will help you end up with an amino acid combination that closely resembles whey.For example, Vegan Diesel 100% Plant-Based Protein contains a mix of fava beans, Canadian peas, organic pumpkin, sprouted brown rice, and potato to deliver 23 grams of pure protein and over two grams of leucine. You’ll struggle to find lower calories per serving (130 calories) in a plant-based protein powder which typically has more fiber and carbs than animal-based formulas. The protein powder is Informed Choice certified and contains no added sugars or artificial sweeteners.

Price per Serving: $1.80 per 23g of protein

Pros

  • Informed Choice certified
  • Contains no added sugar
  • Contains no artificial ingredients

Cons

  • Expensive for a plant-based protein powder

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What Makes a Protein Powder Low Calorie?

The lowest calorie protein powders emphasize protein and minimize other ingredients like carbohydrates, fats, added sugars, artificial flavorings, and other additives that add additional calories to a protein powder. The lowest calorie whey protein is whey protein isolate—which involves additional processing that results in higher protein content and less carbs, fat, and lactose than whey protein concentrate.

However, it also depends on the actual amount of protein per serving. One gram of protein contains four calories. So, protein powders that have a higher protein concentration will naturally have more calories. More protein in a protein powder isn’t a bad thing, especially if your goal is to take in more protein. Most people shouldn’t turn away more protein for the sake of a few extra calories. But, it ultimately comes down to how much protein and how many calories you’re getting throughout the rest of the day.

What to Look For in a Low-Calorie Protein Powder

There are a few things Fernando considers must-haves when it comes to narrowing down a protein powder. All of the low-calorie protein powders on our list hit the standards below.

Third-party tested

Third-party testing means that the supplement has been evaluated by a lab that’s unaffiliated with the brand. A NSF, USP, Consumerlab, or Informed Choice (or Informed Sport or Informed Protein) certification offers unbiased verification that the supplement meets its label claims and is free from harmful contaminants, offering an additional layer of assurance for safety and effectiveness.

If a supplement isn’t third-party tested, Fernando recommends looking for other signs of integrity. Internal spot tests for heavy metals or other contaminants and transparency about ingredient sourcing are green flags. A CGMP stamp is also a plus—it signifies that a brand follows the current manufacturing practices outlined by the FDA; however, it isn’t superior to having an established third-party tester such as NSF, USP, Consumerlab, or Informed Choice.

Less than 150 calories

The normal range of calories for a protein powder is about 120 to 180 calories. “Aim for 150 calories or less from your protein shake if your goal is weight loss,” says Fernando. Keep in mind that if you mix your protein powder into milk or a smoothie, you need to account for those calories too.

20 to 40 grams of protein

The general consensus is to aim for roughly 20 to 40 grams of protein per meal over three to four meals throughout the day to build muscle (5). However, these numbers are an estimate. Your protein intake at a meal should come down to several factors including your weight, age, fitness goals, and how much protein you’re getting throughout the rest of the day, says Fernando.

One review suggests hitting a minimum of 1.6 g/kg of bodyweight, and a max of 2.2 g/kg of bodyweight to maximize the muscle-building benefits of protein (6). That comes out to 0.4 to 0.55g/kg of body weight in one sitting. For a 175-pound guy that’s about 32 to 44 grams of protein.

You might want to aim for the higher end of the range depending on your goals and age. For example, during weight loss studies suggest more protein can be helpful for maintaining lean muscle mass (5).Older adults also need to eat more protein at each meal to achieve the same level of muscle protein synthesis (7).

No added sugar

Protein supplements that contain added sugar might taste good, but they tend to have the highest calorie content per serving—so, you won’t find them on our list. Since theAmerican Heart Associationrecommends keeping added sugars to a minimum for overall health (7), choosing a protein powder with no added sugar is a win-win.

Unflavored protein powders are your best bet. Flavored protein powders that don’t contain added sugar often have artificial sweeteners. Some artificial sweeteners are better than others. Steer clear of aspartame and alcohol sugars like erythritol which have been linked to adverse health outcomes (8,9,10). Or at the very least keep these to a minimum. Stevia and monk fruit are safer, Fernando-approved options.

If you want flavor but prefer to avoid artificial sweeteners, aim to keep the total sugar under five grams per serving, says Fernando. The only exception is endurance athletes like runners or triathletes who might need the extra carbohydrates if otherwise failing to meet their needs.

Minimal additives

When it comes to protein powder, and any supplement for that matter, less is more. Look for a short ingredient list. Artificial ingredients, preservatives, and fillers add calories and are often ultra-processed, says Fernando. The only exception is plant-based protein powders, which may contain protein from multiple complementary sources to make a complete protein, increasing the protein quality of the product, and the number of ingredients on the nutrition label.

Protein Powder FAQs

You’ve got questions about protein powder, we’ve got answers.

Can protein powder have zero calories?

Nope. One gram of protein is four calories. By default, a protein powder that contains 20 grams of protein will contain at least 80 calories.

Can I drink protein powder for weight loss?

Yes. Since eating more protein while losing weight can help maintain lean muscle mass, protein powder can help you reach your goals. Still, aim to meet your protein needs through real, whole foods first. Whole foods contain other things—like vitamins and minerals which are important to overall health—that protein powder doesn’t.

Can protein powder replace a meal?

Ideally, it shouldn’t. “If you’re using protein powder as a snack, a 150-calorie protein shake will work, but it isn’t enough to replace a meal (which she notes should be at least 350 to 600 calories),” explains Fernando. You could replace a meal with a higher-calorie protein shake like ameal replacement shake, but she recommends sticking to balanced, whole foods when possible.

References

  1. Kim, J. et al. (2021) Optimal Diet Strategies for Weight loss and Weight Loss Maintenance.

  2. McCarthy, D. et al. (2021) Weight loss Strategies and the Risk of Skeletal Muscle Mass Loss.

  3. Townsend, J. et al. (2020) The Effect of ProHydrolase® on the Amino Acid and Intramuscular Anabolic Signaling Response to Resistance Exercise in Trained Males.

  4. Jager, R. et al. (2022) International Society of Sports Nutrition Stand: Protein and Exercise.

  5. Schoenfeld, B et al. (2018) How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.

  6. Putra, C. et al. (2021) Protein Source and Muscle Health in Older Adults: A Literature Review.

  7. Trommelen, J. et al. (2023) The Anabolic Response to Protein Ingestion During Recovery From Exercise Has No Upper Limit in Magnitude and Duration in vivo in Humans.

  8. American Heart Association (2021) Added Sugars.

  9. Czarnecka, K. et al. (2021) Aspartame—True or False? Narrative Review of Safety Analysis of General Use in Products.

  10. World Health Organization (2023) Aspartame Hazard and Risk Assessment Results Released

  11. Witkowski, M. et al. (2023) The Artificial Sweetener Erythritol and Cardiovascular Event Risk.

About the author

Sydney Bueckert is a Fitness & Nutrition Editor at Hone Health. She is a qualified fitness instructor with her BS in Exercise Science, C.S.C.S, NASM-C.P.T., C.E.S., F.N.S., and G.P.T.S., who specializes in human performance and corrective exercise.

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