12 Protein Powders That Are Packed With Nutrients

Our editors independently research, test, and recommend the best products, and articles are reviewed by healthcare professionals for medical accuracy. You can learn more about our review process here. We may receive commissions on purchases made from our chosen links.

Best Protein Powders for Women

Byrdie / Chloe Jeong

Have you ever found yourself standing in an aisle of the grocery store, completely unsure of which protein powder to get? You're not alone.

Selecting the right protein powder can feel daunting. Protein powders are not regulated by the FDA, so it’s up to you to find a protein source that contains a spectrum of benefits, like a full profile of amino acids and little to no added sugars. And if you're looking into plant-based muscle-builders, a combo of several different sources of protein is ideal as a complete nutrient source.

An important note: While protein powders can be added to a variety of foods, like smoothies, shakes, and oatmeal, it’s important to remember that protein powders are only supplemental to a healthy, balanced diet. To better understand what your recommended daily amount of protein is, consult your physician.

We asked Tamar Samuels, RD, NBC-HWC, for tips on what to look for when selecting a protein powder, as well as for her input on the best protein powders on the market for women.

What To Look for in a Protein Powder

Ingredient Transparency

“Protein powders aren’t regulated by the FDA, which means that they do not require pre-market approval before being sold to the public,” explains Samuels. That means it falls on you to do your due diligence when it comes to not only reading the ingredient label but also looking further into the product. Samuels recommends choosing brands that are transparent about “all aspects of their product, including sourcing, manufacturing, and processing." She says, "you should be able to find all this information on the website. If it's not available, skip it.”

Limited Ingredients

To that point, Samuels also suggests choosing formulas that don’t have lengthy ingredient lists, full of fillers and additives, but rather just a handful of ingredients that you actually recognize. 

Type of Protein

Not all protein sources are created equal. Ideally, you want a source that contains all nine essential amino acids, explains Samuels. Animal-based sources have all of them, but not all plant-based options do (hemp seeds, chia, and quinoa being the exception). If you’re going with a different plant-based protein, look for a formula that combines it with other ones so that you make sure you get that complete amino acid profile, she suggests.

Here, the best protein powders for women to get you going.

Our Top Picks
This GOAT wellness brand (known for their vitamins) now has protein shakes formulated without any harmful ingredients.
Runner-Up, Best Overall:
ALOHA Protein Powder at Amazon
If you have a food sensitivity or digestive issues, this protein powder is for you.
This pea and pumpkin seed-based protein powder boasts 15 g of protein per serving.
22 grams of protein are an impressive feat, plus it only has 5 grams of net carbs and no added sugar.
Finally a delicious protein powder that makes you feel full for hours on end.
Refuel your body with a collagen powder to boost your body's ability to combat aging.
This dairy-based protein has the highest concentration of protein and little carbs, fats, and sugars.
It contains raw digestible plant-based protein with live enzymes and BCAAs that aid in muscle growth and reduce fatigue.
This protein powder provides 10 grams of fiber and 9 grams of protein to keep you feeling full.
In addition to plant-based protein, it contains a slew of functional mushrooms to support your immune system and overall wellness.

Best Overall : Ritual Essential Protein Daily Shake 18+

ritual essential protein
What We Like
  • One scoop has 20 grams of protein

  • Contains complete aminos

  • Clean ingredients

What We Don't Like
  • Not for all ages

You probably know Ritual by their range of beloved vitamins, but that's all about to change. The brand recently debuted a line of protein powders, and they're poised to be just as much of a hit as their capsule cousins. The plant-based protein is soy-free, gluten-free, and vegan-friendly. It's also formulated without GMOs, major allergens, stevia, sugar or sugar alcohols, and artificial colors, flavors, or sweeteners. Basically: You won't find a long list of ingredients that you can't pronounce; everything included—from choline for brain support, to monk fruit for sweetness—has a purpose and is Made Traceable with a visible supply chain.

There are options for specific life stages too. There's Essential Protein 50+ and Essential Protein Pregnancy & Postpartum.

Key Ingredients: Organic pea protein, vanilla, sugarcane | Certified: Non-GMO, gluten-free, allergen-friendly | Dosage: 1 scoop daily | Size: 15.8 oz.

What Our Editors Say

"This protein powder tastes great and does not upset my stomach at all. I love that it comes with a shaker to help eliminate clumping, but honestly, you don't even need to use it because the powder is super smooth." - Jessica Mahgerefteh, Commerce Editorial Director

Runner-Up, Best Overall: ALOHA Organic Protein Powder

Aloha Organic Protein Powder
What We Like
  • Free of common allergens

  • Easy to digest

  • No aftertaste

What We Don't Like
  • Plastic packaging

This tasty plant-based protein powder is ideal for those with food sensitivities as it’s free of gluten, soy, dairy, and stevia. Each serving packs in 18 grams of plant-based protein, sourced from hemp seeds, pumpkin seeds, and peas, and a complete amino acid profile for optimal wellness. Instead of artificial sweeteners, this formula relies on natural coconut sugar and monk fruit for its sweetness and vanilla bean, cinnamon, and coconut cream for its flavor. While users do like the taste, they also love that it’s non-irritating on their digestive system.

Key Ingredients: Pea, brown rice, pumpkin seed, and hemp seed protein | Certified: Organic, non-GMO, vegan, gluten-free, dairy-free, soy-free | Dosage: 2 scoops daily | Size: 3 oz.

Best for Toning: Tone It Up Plant-Based Protein Powder

Tone It Up Plant-Based Protein Powder
What We Like
  • Low calories per serving

  • Good value

  • Low in carbs

What We Don't Like
  • Contains sodium

Developed by the founders of Tone It Up (FYI, their Instagram is #fitnessgoals), this powder is ideal for those who live an active lifestyle and want to firm up their bodies. With zero sugar added (amen!) and 15 grams of protein, this powder is only 90 calories per serving—so if you're watching your caloric intake, consider this one your perfect match.

Key Ingredients: Pea and pumpkin seed protein | Certified: Organic, non-GMO, gluten-free | Dosage: 1 scoop daily | Size: 11.36 oz.

Best Organic: Ora Organic Vegan Protein Powder

Ora Organic Vegan Protein Powder
What We Like
  • 22 grams per serving

  • Easy to digest

  • Organic ingredients

What We Don't Like
  • A little expensive

Users love this protein powder for its raw organic superfood combo of kale, acai, blueberries, rice, pea, hemp, flax, quinoa, and spirulina. While it has an impressive 22 grams of protein, it also features just five grams of net carbs and no added sugar, so this is great for those on a low-carb diet. Plus, it’s easy on your stomach as it includes vegan digestive enzymes to aid in smooth digestion. And with no chalky taste, it’s perfect to add in even the simplest shakes.

Key Ingredients: Pea, rice, and hemp protein | Certified: Organic, vegan, soy-free, dairy-free | Dosage: 2 scoops daily | Size: 22.9 oz.

Best Taste: Olly Plant Powered Protein Protein Powder Chocolate

OLLY Plant Powered Protein
What We Like
  • Inexpensive

  • Great taste

  • Mixes easily

What We Don't Like
  • Contains sugar

Key Ingredients

Amino acids are the building blocks that make up proteins and have a role in virtually all the biological processes that occur in our bodies, including the reparation of skin.

Customers report that this protein powder is unbelievably delicious—not too sweet or chocolatey and not at all powdery-tasting. In addition to packing in 18 grams of plant-based protein per serving (derived from pea protein and flax seeds), it also contains eight of the nine essential amino acids, which are important in encouraging healthy tissue in muscles, bones, skin, and hair. Mix a scoop in your iced coffee for a delicious kick that will keep you full for hours.

Key Ingredients: Pea protein, flax seed | Certified: Non-GMO, gluten-free, vegan | Dosage: 2 scoops daily | Size: 14.8 oz.

Best with Collagen: Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides Powder
What We Like
  • Contains collagen

  • Versatile uses

  • Unflavored

What We Don't Like
  • Not ideal for workouts

Key Ingredients

Collagen refers to a family of proteins that are the primary structural component of connective tissues, such as skin, ligaments, and cartilage. Topical collagen creams are said to improve fine lines and wrinkles by replacing the lost collagen, though its main benefit is moisturizing the skin.

Can you guess what the most abundant protein in our bodies is? I'll give it to you straight: collagen. Not only is it the amplest, but it's literally the thing that holds our bodies together. Our skin, bones, muscles, and tendons all have collagen, so it's safe to say that it's a pretty important protein. Unfortunately, like all good things, collagen production begins to slow down as we age, so refueling our bodies with that protein is needed. That's where this one-ingredient protein powder comes in. It basically supports your entire body—nails, joints, skin, and more. Users love it for its versatility; it can be added to almost anything, like cold and hot liquids, and baked goods (we're thinking cookies). Samuels is a self-proclaimed, “big fan,” lauding the brand for being transparent about ingredients and sourcing.

Key Ingredients: Collagen, vitamin C, hyaluronic acid | Certified: Non-GMO, paleo, gluten-free | Dosage: 2 scoops daily | Size: 20 oz.

Best with Whey: Care/of Whey Protein

Care/of Whey Protein
What We Like
  • Ideal for muscle recovery

  • Creamy consistency

  • Contains grass-fed whey

What We Don't Like
  • Contains sugar

A dairy-based protein, this grass-fed whey is an isolate, which means it has the highest concentration of protein and little carbs, fats, and sugars. While it’ll promote muscle growth and recovery post-workout, it can also be used as a snack substitute if you’re looking to manage your weight. It’s also delightfully creamy in texture, making your protein shakes and smoothing all the more delicious. Add two scoops to 8-10 ounces of your favorite cold liquid—we love unsweetened almond milk—and shake thoroughly.

Key Ingredients: Whey protein | Certified: Non-GMO, gluten-free | Dosage: 2 scoops or 1 packet daily | Size: 9.5 oz.

Best Vegan: Kapowder Strength Plant Protein with Superpowers

Kapowder Strength Plant Protein with Superpowers
What We Like
  • Boosts muscle growth & recovery

  • No sugar

  • Great taste

What We Don't Like
  • A little expensive

Looking for a protein powder that doesn’t use any animal-derived ingredients? Look no further than this alkalizing formula from Kapowder. Powered by three different plant-based proteins—hemp, bio-fermented black rice, and pea—it works hard to give your bod a toning boost post-workout. The formula contains over 80% raw digestible protein with live enzymes and high levels of BCAA (branch-chain amino acids), which help boost muscle growth and help reduce exercise-induced fatigue. Also nice: The sugar-free, low-carb formula is free from synthetic ingredients and is flavored with delicious Peruvian cacao and coconut for a protein boost you’ll actually look forward to drinking.

Key Ingredients: Hemp, bio-fermented brown rice, and pea protein | Certified: Vegan, non-GMO, | Dosage: 2 tsps daily | Size: 7.8 oz.

Best with Fiber: Manitoba Harvest Hemp Yeah! Organic Max Protein Protein Powder

Manitoba Harvest Hemp Yeah!
What We Like
  • Contains filling fiber

  • Complete amino acid profile

  • Inexpensive

What We Don't Like
  • Large serving size

Wanting to see a lower number on the scale? This protein powder provides 10 grams of fiber and nine grams of protein to keep you fuller, longer. Fiber takes up a lot of space in the stomach without providing any calories, so it's ideal for those who want to stay satiated for an extended period of time. Hemp, another plant-based protein alternative, contains all nine essential amino acids that we get from food. It's also easily digestible, with one user reporting that it helped improve her digestion, unlike other protein powders. “I haven’t tried this one, so I can’t vouch for the taste or texture, but hemp has all nine essential amino acids, the product is organic, and the formula contains minimal ingredients,” notes Samuels.

Key Ingredients: Hemp protein | Certified: Vegan, B corporation, organic | Dosage: 4 tbs daily | Size: 16 oz.

Best with Immune Support: Four Sigmatic Plant-Based Protein with Superfoods

Four Sigmatic Plant-Based Protein with Superfoods
What We Like
  • One-scoop serving size

  • Organic ingredients

  • Also contains adaptogens

What We Don't Like
  • Expensive

If you’re looking for added immune support in addition to upping your protein intake, try this blend from Four Sigmatic. Formulated with five organic plant proteins (hemp, pumpkin seeds, chia, coconut, and pea protein), it also contains with a slew of functional mushrooms like chaga, reishi, and lion’s mane and adaptogens like ashwagandha to support overall wellness, including giving your immune system a boost. It contains only 2g of sugar—no stevia here—and has a sweet vanilla flavor that's sourced from real organic vanilla, to boot. Mix this into your shakes, smoothies, or even into your pancakes to add a nutrient-rich (and absolutely delicious) kick.

Key Ingredients: Hemp, pumpkin seeds, chia, coconut, and pea protein | Certified: Organic, plant-based, gluten-free | Dosage: 1 scoop daily | Size: 21.16 oz.

Best with Greens: Sakara Organic Protein + Greens Super Powder

Sakara Organic Protein + Greens Super Powder
What We Like
  • Includes greens

  • Mild taste

  • Complete amino acid profile

What We Don't Like
  • Contains sesame, a potential allergen

For equal parts protein and daily greens, check out this powder supplement from Sakara. Each serving contains 12 grams of whole-food, bioavailable protein sourced from organic pea, hemp, pumpkin seed, and sesame, which together provide you with the nine amino acids your body needs but is unable to produce naturally. It also contains a powerful blend of greens, including wheatgrass and barley grass—which are high in phytonutrients, enzymes, and magnesium—as well as spirulina and chlorella, both of which are sources of DHA and EPA, two fatty acids critical for cognitive health and hormonal balance.

This blend has a naturally sweet yet mildly earthy flavor that easily mixes into smoothies or other recipes, and we love that you can purchase it either as individually wrapped single-serving packets or as a full pouch with a scoop.

Key Ingredients: Organic pea, hemp, pumpkin seed, and sesame proteins | Certified: Organic, plant-based | Dosage: 1 packet daily | Size: 21.16 oz.

Best with Adaptogens: Moon Juice Blue Beauty Adaptogenic Protein

Moon Juice Blue Beauty Adaptogenic Protein
What We Like
  • One scoop

  • Full amino profile

  • Contains greens & chia seeds

What We Don't Like
  • Expensive

Adaptogens are herbs that are thought to help boost your body’s resistance to both physical and emotional stress. Moon Juice, a brand known for its many cult-favorite adaptogen blends, combines this plant magic with bio-fermented brown rice protein to help boost energy, manage stress, combat the signs of aging by preserving natural collagen and elasticity, and protect the body against oxidative stress. It contains only seven ingredients, including the likes of ashwagandha, amla, and blue spirulina. Plus, as some reviewers mention, the blend is relatively tasteless, making it a great nutrient-dense addition to plant milk, smoothies, and even baked goods.

Key Ingredients: Bio-fermented brown rice protein | Certified: Vegan, gluten-free | Dosage: 1 scoop daily | Size: 16 oz.

Final Verdict

Protein powders can be a great and easy way to get extra, well, protein into your diet, but it is important to choose carefully. The Ritual Essential Protein Daily Shake 18+ is our fave, a plant-based pick that’s free of many common allergens such as gluten and soy. The Ora Organic Vegan Protein Powder is a great, totally organic, and vegan option that relies on a combo of superfoods, while the Care/of Whey Protein earns our pick for those who want a dairy-based powder. Collagen peptides also pull double-duty as a protein powder; the Vital Proteins Collagen Peptides is a universal fan-favorite that can also be used in any different number of ways.

  • What can you mix protein powder with?

    Samuels considers protein powder to be a convenient way to add additional protein to certain foods or meals without altering the flavor profile too much—unless, of course, you choose to go with a flavored supplement. “I love adding protein powder to oatmeal, which is high in fiber but naturally low in protein,” she says. “For oatmeal, I prefer neutral-tasting protein powders like collagen peptides, but you can also add flavored protein powders (chocolate tastes great) to add some variety. I also love adding it to smoothies. Again, you can use neutral or flavored options here, just make sure the texture is right.”

    Looking for more ideas? Samuels also recommends adding protein powder to baked goods. “I love making high fiber muffins and pancakes with protein powder for a healthy, high protein grab-and-go breakfast.” Yum!

  • When should you take protein powder?

    Not sure when to reach for your protein powder? According to Samuels, you can take it at any time for an extra boost of protein, but you can also optimize when you take it, depending on your goals. “Most people struggle with getting enough protein with breakfast because they either skip it or eat a carbohydrate-rich breakfast,” she says. “Eating enough protein first thing in the morning is important for stabilizing blood sugar for the rest of the day, which helps prevent over-eating, minimizes cravings, and stabilizes appetite.” That said, she recommends having it at breakfast time to reap these benefits.

    Big on the gym or lifting weights at home? “If you exercise, it can be helpful to add protein powder during or right after your workout if you aren’t planning on having a protein-rich meal post-workout,” she says. “This helps support muscle growth.”

  • How often should you eat protein powder?

    Samuels doesn’t recommend having protein powder more than once daily. “Even the best protein powders are still processed foods, and you’re missing out on key vitamins, minerals, antioxidants, fiber, and other phytonutrients when you opt for protein powder over whole food sources,” she says. So again, treat it as an added protein boost for certain meals or snacks, but don’t use it as a meal replacement, especially more than once a day.

Meet the Expert

Tamar Samuels, RD, NBC-HWC, is an NYC-based holistic dietitian and nutritionist. She's also the co-founder of Culina Health.

According to our Diversity Pledge, 15% of products in our newly-published market roundups will feature Black-owned and/or Black-founded brands. At the time of publishing, we were not able to find any protein powders from a Black-owned and/or Black-founded business. If you know of one we should consider, please email us at contact@byrdie.com and we will evaluate the product ASAP.

Article Sources
Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.
  1. Derbyshire E, Obeid R. Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 DaysNutrients. 2020;12(6):1731. doi:10.3390/nu12061731

  2. Dioguardi FS. Clinical use of amino acids as dietary supplement: pros and cons. J Cachexia Sarcopenia Muscle. 2011;2(2):75-80. doi:10.1007/s13539-011-0032-8

  3. Aguirre-Cruz G, León-López A, Cruz-Gómez V, Jiménez-Alvarado R, Aguirre-Álvarez G. Collagen Hydrolysates for Skin Protection: Oral Administration and Topical FormulationAntioxidants (Basel). 2020;9(2):181. doi:10.3390/antiox9020181

  4. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017;9(7):735. doi:10.3390/nu9070735

  5. Kim DH, Kim SH, Jeong WS, Lee HY. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substancesJ Exerc Nutrition Biochem. 2013;17(4):169-180. doi:10.5717/jenb.2013.17.4.169

  6. Wang Q, Xiong YL. Processing, Nutrition, and Functionality of Hempseed Protein: A Review. Compr Rev Food Sci Food Saf. 2019;18(4):936-952. doi:10.1111/1541-4337.12450

  7. Cör D, Knez Ž, Knez Hrnčič M. Antitumour, Antimicrobial, Antioxidant and Antiacetylcholinesterase Effect of Ganoderma Lucidum Terpenoids and Polysaccharides: A ReviewMolecules. 2018;23(3):649. Published 2018 Mar 13. doi:10.3390/molecules23030649

  8. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893

  9. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsIndian J Psychol Med. 2012;34(3):255-262. doi:10.4103/0253-7176.106022

Related Stories