Key takeaways
- Protein powders can be dairy-based, including whey and casein protein powders, or plant-based, including soy, pea, and hemp protein powders. These powders can vary in texture, and manufacturers may make flavored and unflavored powders.
- You may want to avoid protein powders that contain high amounts of added sugar, artificial sweeteners, and thickening agents. Researchers have also found that many protein powders contain elevated amounts of lead.
- Most Americans get enough protein in the food they eat. A healthcare professional can offer further advice about protein intake on an individual basis.
Protein powders come in wide range of types and flavors, so you might be finding it difficult to choose one.
Before you do, it’s important to remember that most Americans get all the protein they need from food. However, protein powder may be useful for people who want to gain weight or muscle mass, or those who are not eating enough protein in their diet.
This article is Day 5 of Healthline’s 7-Day “Gut Check” Protein Balance Challenge. Follow along to discover simple ways to increase your daily protein intake and improve your gut health.
Missed a day? Catch up with Day 4: Should You Have a Protein Shake Before or After Your Workout? or continue on to Day 6: What Is the Best Type of Protein for Weight Loss?
Dairy-based protein powders tend to be the most readily available. Manufacturers make them using the two main proteins in milk: whey and casein.
However, these types of protein powders are not suitable for people with dairy allergies or lactose intolerance.
Whey protein
Whey protein is easily digestible and has a range of health benefits.
It contains high amounts of branched‐chain AAs (BCAAs), including leucine, isoleucine, and valine. BCAAs may help muscles recover from exercise.
Manufacturers may make whey protein powder with whey concentrate or whey isolate. Whey isolate tends to be more expensive, but it is a more concentrated source of protein and lower in fat and lactose.
Whey protein powder is smooth in texture and dissolves easily in water and milk, making it a popular choice for mixing into a protein shake.
Casein protein
Casein protein
Casein protein powder is slightly less smooth and more granular in texture, in comparison to whey protein. You can still mix it into a protein shake, but it dissolves less easily than whey protein.
Plant-based protein powders include ingredients like soy, hemp, and pea protein. Sometimes, they may be a mixture of different types.
These types of protein powders are suitable for people with dairy allergies or lactose intolerance, as well as vegans and vegetarians.
However, it’s important to note that manufacturers sometimes use nuts in plant-based protein powders, so you may want to double check the ingredients list if you have a nut allergy.
Soy protein
Manufacturers make soy protein powder using soybeans.
A 2022 review indicates that soy protein has a similar amino acid profile to animal proteins, such as those in whey and casein protein. A 2023 systematic review notes that it can also help with muscle growth.
Soy protein powder has a similar texture to casein protein powder.
Pea protein
Manufacturers make pea protein powder from yellow pea protein.
Pea protein powder has a similar amino acid profile to dairy proteins while offering additional nutritional benefits, such as fiber and phytonutrients.
It can have a more chalky or granular texture compared to whey, casein, and soy protein powder, but usually mixes well with water.
Hemp protein
Manufacturers make hemp protein powder using hemp seeds.
Like pea protein, hemp protein contains phytonutrients. It also contain heart healthy essential fatty acids.
Hemp protein powder can have a gritty texture and may be better suited for mixing into thick protein shakes with milk rather than water.
With so many different options available, it can be challenging to work out the most suitable protein powder for your specific needs.
In general, you may want to look for protein powders that contain 20 to 25 grams (g) of protein per serving. However, it’s important to note that recommended protein intake varies depending on your weight, physical activity levels, and other factors.
Other more personal considerations to take into account include:
- if you’re planning to mix the powder with water, you may prefer a flavored protein powder
- if you’re planning to mix the powder with smoothies and other foods, you might prefer an unflavored protein powder
- any allergies you may have
- how protein powder might contribute to your daily calorie intake and whether you’re planning to use it to help maintain, gain, or lose weight
A 2023 article notes that protein powders can contain high amounts of added sugar, preservatives, and other additives.
Sugar
The American Heart Association recommends that women should limit their added sugar intake to
When choosing a protein powder, you may want to consider picking one that’s low in added sugars. You can compare the nutritional information across different protein powders to see which ones are lower in added sugars.
Artificial sweeteners and sugar alcohols
While artificial sweeteners can be more suitable than sugar for some people, such as people with diabetes, the Food and Drug Administration (FDA) notes that, like any food, some people
The FDA also recommends consuming artificial sweeteners in small amounts as manufacturers make them to be much sweeter than sugar.
You may want to consider comparing protein powder ingredient lists to see which ones have lower amounts of artificial sweeteners, such as:
Thickening agents
If you have inflammatory bowel disease (IBD), the International Organization for the Study of Inflammatory Bowel Disease guidlines recommend reducing your intake of foods that contain certain thickening agents, which include:
- carrageenan
- carboxymethylcellulose (CMC)
- polysorbate 80 (P80)
You may want to avoid or limit protein powders that contain these ingredients if you have IBD. Your doctor may be able to recommend alternative ingredients to look out for or suggest how often you may be able to consume protein powders that contain these thickening agents.
Lead and other heavy metals
In 2025, Consumer Reports (CR) found that more than two-thirds of 23 protein supplements they tested, including powders and shakes, contained amounts of lead that exceeded CR’s self-set safety threshold of 0.5 micrograms (mcg) per day.
However, it’s important to note that the FDA has an interim reference level of 12.5 mcg per day for women of reproductive age, and a 2020 review suggests that this amount is suitable for all adults.
Additionally, other research from 2020 indicates that some protein powders contain detectable levels of other heavy metals, including:
Like lead, these metals can be toxic if they build to high levels in the body.
Plant-based protein powders tend to have higher amounts of these metals than dairy-based protein powders, but you can also help to reduce your exposure by getting the majority of your protein from food and avoiding daily use of protein powders.
You might also want to consider buying protein powder from reputable manufacturers that engage in independent third-party testing. This may include products that are verified by:
It’s important to remember that the FDA doesn’t regulate supplements, like protein powders, in the same way as medications.
The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.
Before buying protein powder, you may want to consider prioritising food sources of protein, such as:
- beans, legumes, and tofu
- fish, poultry, and lean meats
- dairy products, such as cottage cheese and yogurt
- eggs
- nuts
If you’re concerned about your protein intake, or want to learn more about whether protein powder might be helpful for you, consider speaking with a registered dietitian for more individualized advice.
Protein powders can be dairy- or plant-based. Popular options include whey, casein, soy, pea, and hemp protein powder.
While they may help you build muscle, you may want to prioritize getting protein from foods in your diet instead.
A healthcare professional can provide further specific advice about protein intake on an individual basis.