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It’s essential for our overall health to have an adequate intake of protein. Powdered supplements are designed to assist with increasing that intake. While protein powder supplementation isn’t for us all, its shown to enhance athletic performance, support healthy weight loss and help increase muscle mass, according to research.
The amount of protein powder options can be daunting, so we wanted to help. The Forbes Health editorial team consulted a panel of four accredited nutrition experts who gave their recommendations for the best protein powders of 2022.
A ll prices are obtained from Amazon and are accurate as of publication date.
“I like this product because it has a clean ingredient list (no artificial colors, sweeteners or flavors), a healthy dose of 24 grams of protein in the form of mainly whey protein isolate, 2 grams of fiber, no added sugar and very little fat,” says Dr. Jampolis, adding that she also likes that it contains probiotics, which can help support digestive health.
Jibrin praises the pea protein found in this product for its low impact on the environment, noting that peas have a self-fertilization mechanism that allows farmers to bypass commercial fertilizers and the potential pollution associated with them. This product is also free of additives, she says.
“This product is free of natural or artificial sweeteners and other unnecessary—and potentially unhealthy—additives,” says Janis Jibrin, a registered dietitian, diet counselor, nutrition instructor and 2021 Forbes Health Advisory Board member. “It contains just whey protein isolate, milk protein isolate and sunflower lecithin—a natural emulsifier that helps the whey mix into liquids.”
Taylor Wallace, Ph.D., principal and CEO of the food science and nutrition research firm Think Healthy and a 2021 Forbes Health Advisory Board member, recommends this product for anyone with an active lifestyle who doesn’t take a daily multivitamin. “One serving provides moderate—but not excessive—amounts of many essential vitamins and minerals,” he says, highlighting the 350 milligrams of calcium, which helps build strong bones.
per ounce for the plant-based variety
Toby Amidor, a registered dietitian, food safety consultant and 2021 Forbes Health Advisory Board member, recommends this protein powder, saying it “has options for a variety of protein needs,” ranging from the average adult to athletes, as well as plant-based and whey protein varieties in a multitude of flavors.
Melina Jampolis, M.D., an internist, board-certified physician nutrition specialist and 2021 Forbes Health Advisory Board member, specifically recommends this Orgain Organics option as a smart foundation for a meal replacement. She says the fat content (5 grams per serving) helps consumers feel satiated longer and aids in the absorption of fat-soluble vitamins A, D, E and K. Additionally, “it’s a good source of many B vitamins, an excellent source of vitamin C and an excellent source of plant-based iron, which is important for women,” she adds.
“This product is free of natural or artificial sweeteners and other unnecessary (and potentially unhealthy) additives,” says Jibrin. “It contains just whey protein isolate and sunflower lecithin, which is a natural emulsifier that helps the whey mix into liquids.”
For anyone looking for a flavored protein powder, Jibrin recommends Puori PW1. “Unlike most that contain artificial sweeteners and flavors, this powder is sweetened with just a little coconut sugar and vanilla beans,” she says.
This particular product is a good fit for athletes—it’s Informed Sport certified to ensure the absence of substances prohibited in sports. Additionally, “whey protein powder is optimally absorbed and perfect to use post-workout,” says Amidor. “It can be easily added to smoothies, smoothie bowls or into batters or even ice pops.”
Hemp has significantly less protein than whey, explains Jibrin, but it’s beneficial when incorporated into a diet that includes other protein sources. “Hemp offers nutrition perks not found in other types of protein powder,” says Jibrin, noting its substantial fiber and unsaturated fatty acids content.
*Dietary supplements are not regulated by the Food and Drug Administration (FDA), and ingredients and their amounts may vary. Be sure to talk to your doctor before taking any supplement.
Our Best Protein Powders of 2022 ranking is determined by a Forbes Health panel of experts. They provided their product recommendations, along with reasons they stand out.
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Protein powders are dietary supplements designed to increase your intake of protein. Once marketed primarily to athletes as a way to build muscle and aid in post-workout recovery, these products have garnered appeal with a wider consumer audience in recent years.
Protein is an essential nutrient that plays a vital role in human health—it helps build and repair muscle tissue, and it can provide energy, too. Dietary protein can come from plant or animal sources, such as meat, seafood, legumes, nuts and seeds. However, many people turn to protein powders for a convenient and concentrated dose of protein, often after exercising. While a serving of 100 grams of black beans contains 24 grams of protein, a couple scoops of protein powder can provide nearly 30 grams of protein.
Many protein powders contain other nutrients, too, such as added vitamins, omega-3 fatty acids or fiber, and can often be mixed with milk or water to make a shake or smoothie.
Sources of protein found in most protein powders can be divided into two categories: animal-based and plant-based.
Animal-based protein powders are often made of either whey or casein. Whey comes from the translucent liquid part of milk while casein comes from the top solid portion of milk. Both contain all nine essential amino acids. Other animal-based protein powders are made with egg white protein.
If you opt for a whey protein, consider the form you want to use. In addition to whole protein powder, options include:
Meanwhile, plant-based protein powders typically include proteins from soy, peas, hemp, rice, chia seeds and/or pumpkin seeds.
Adequate protein intake—about 50 grams a day for people eating a 2,000 calorie daily diet—provides energy for your body and supports healthy growth, immune function and eyesight, among other essential processes. To aid training, athletes may need twice as much protein as individuals with a less active lifestyle.
When trying to meet these nutritional needs, protein powder can be beneficial, especially for on-the-go moments, according to Kelly E. Powers, a registered dietitian in San Francisco. “Several protein powders have added vitamins and minerals, making them nutrition insurance,” she says. Aside from the convenience factor, research suggests protein powders may also offer the following benefits[1]Karlund A, Gomez-Gallego C, Turpeinen A, et al. Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients. 2019;11(4):829. [2]Pasiakos S, McLellan T, Lieberman H. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Medicine. 2015 Jan;45(1):111-31. :
But Cara Harbstreet, a registered dietitian working in sport nutrition in Kansas City, Kansas, cautions against overly relying on protein powders, issuing a reminder that the best way to achieve proper protein intake is by eating whole foods.
When choosing a protein powder, Harbstreet recommends paying particular attention to the product’s certification(s). There are no standards for labeling, she says, so seeking an item tested by a third party may offer peace of mind and make for a safer, healthier product.
“To me, this is the best indication of high quality and lower/limited contamination or ‘filler’ products,” says Harbstreet. “It’s a red flag for me if a brand uses a term like ‘proprietary blend’ without detailing what it contains. That’s a safety concern for things like heavy metals, botanicals and other ingredients that could potentially interact with other foods or medications.”
Whether you choose a plant-based or animal-based protein source is a matter of personal preference, she adds.
“For most people, there’s little direct harm in consuming protein powders, and there can be a time and a place for the convenience and simplicity they offer,” says Harbstreet. “Depending on lifestyle, budget and performance or training goals, [protein powders] can be one of many useful tools.”
However, she adds that protein powders carry a risk of heavy metal contamination. In fact, one study found 40% of 133 protein powder products tested had elevated levels of heavy metals[3]Bandara SB, Towle KM, Monnot AD. A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicol Rep. 2020;7:1255-1262. . Finding a brand that uses third-party testing for its products may ease this concern. Additionally, regularly consuming more protein than necessary can come with its own set of risks, namely an increased risk of kidney stones.
A 2021 review also found chronic use of whey protein supplementation without professional guidance can lead to adverse health effects, particularly on liver and kidney function[4]Vasconcelos QDJS, Bachur TPR, Aragão GF. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Appl Physiol Nutr Metab. 2021;46(1):27-33. . Experts also note that the additional calories from protein powders can add up quickly, potentially leading to weight gain.
“Another consideration for collegiate and elite athletes is the potential for banned substances in protein powders or other supplements,” says Harbstreet. “This can pose a risk to eligibility if an athlete is subjected to drug testing.”
If you’re considering adding a protein powder to your daily routine, ask your physician or a registered dietitian for help in determining the best and healthiest option for you.
To determine the best protein powders of 2022, the Forbes Health editorial team consulted a panel of four accredited nutrition experts who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in cost, protein per serving and user satisfaction.
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.
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Lizzie Duszynski-Goodman is a journalist living in the Midwest with her husband and two young children. Her work explores the intersection of mental health, wellness and parenting. She is the former managing editor of Pregnancy Magazine. When not behind her computer, you can find her on a yoga mat or with her nose in a good book.
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.