The 5 Best Low Carb Protein Powders

<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Ben Kissam, BS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/best-low-carb-protein-powder-0030.jpg" } }, "headline":"The 5 Best Low Carb Protein Powders", "datePublished":"2018-12-10", "dateModified": "2020-03-13", "description":"Low carb protein powder can be hard to find. Here’s a list of the 5 best options that are keto approved to keep you on the right track!", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2020/03/best-low-carb-protein-powder-0030.jpg" } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "FAQPage", "mainEntity": [{ "@type": "Question", "name": "Can you have protein powder on keto?", "acceptedAnswer": { "@type": "Answer", "text": "Yes, but there's a catch. Most protein powders on the market are loaded with added sugar or carbs that can stunt your weight loss on keto. So, the answer to can you have protein powder on keto is Yes…but only if you know it's also low carb." } }, { "@type": "Question", "name": "Which protein powder is best for a keto diet?", "acceptedAnswer": { "@type": "Answer", "text": "Plenty of protein powders help you hit your protein intake, but holistic nutrition in collagen protein is why it’s at the top of our list. Here's a list of the best keto protein powders: 1. Collagen Protein, 2. Whey Protein Isolate, 3. Casein Protein, 4. Egg Protein, 5. Plant-based Protein" } }] } </script> <article> <div> <ul> <li><a href="#section1">Can You Have Protein Powder On Keto?</a></li> <li><a href="#section2">Which Protein Powder Is Best For A Keto Diet?</a></li> <li><a href="#section3">Best Low Carb Protein Powders: Wrap Up</a></li> </ul> </h3> <section> <p>Protein is absolutely vital to our health—it’s needed for our nervous systems to function and for our muscles to build strength.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/26797090" rel="nofollow noreferrer">1</a>} But besides these necessities, when used properly it can also help bring our overall health to the next level.</p> <p>Studies show that high protein diets help us maintain weight, add lean muscle, promote weight loss, and improve nutrient absorption^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25757894" rel="nofollow noreferrer">2</a>}.</p> <p>So getting enough protein is clearly beneficial. That's why many people turn to protein powder supplements to make sure they’re getting the desired amount for their goals.</p> <p>But many protein powders are made with unhealthy fillers, additives, and sugar—which is less than ideal for anyone, especially if you're on a low carb diet.</p> <p>Here's a look at the best low carb protein powders, and how you can benefit on a low carb diet by supplementing with protein.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section1"> <h2>Can you have protein powder on keto?</h2> <p>Yes, but there's a catch.</p> <p><a target="_blank" href="https://www.warriormade.com/content/diet/keto-101/" rel="noreferrer">The ketogenic diet</a> is one of the most popular low carb diets out there. On keto carbs are typically restricted to less than 50 grams per day, about 5% of a person’s daily calorie intake. </p> <p>Fats on the keto diet take up about 70% of daily calories, and protein about 25%. Common protein sources on keto include meats like fish, beef, and poultry, but there's no rule that you can't use protein powder.</p> <p>But like we said earlier, one main issue with diet supplements is that most protein powders on the market are loaded with added sugar or carbs that can stunt your weight loss on keto. So, the answer to <i>can</i> you have protein powder on keto is Yes…but only if you know it's also low carb.</p> <p>There are 5 categories of low-carb protein supplements and we’ll break them down below. Use this as a guide, to choose one that will work best for your goals. Here's a quick look at a few on our list:</p> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-protein-powder-infographic-0030.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-protein-powder-infographic-0030.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-protein-powder-infographic-0030.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/best-protein-powder-infographic-0030-LR.jpg" class="img-fluid" alt="best protein powder"> </picture> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section2"> <h2>Which protein powder is best for a keto diet?</h2> <h3>1. Collagen Protein</h3> <p>Hands down the low carb protein powder we’d recommend above all others is collagen protein.</p> <p>The reason collagen protein powder tops this list is because of its <i>many</i> diverse benefits. Along with helping you add muscle, collagen is good for skin health, relieving joint pain, preventing bone loss, digestive health, and even cardiovascular health^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/" rel="nofollow noreferrer">3</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/8378772" rel="nofollow noreferrer">4</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/25314004" rel="nofollow noreferrer">5</a>, <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188798/" rel="nofollow noreferrer">6</a>}. It’s also known for its anti-aging effects.^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213755/" rel="nofollow noreferrer">7</a>}</p> <p>Quality collagen protein powder can be one of the more expensive protein powders, but since it's extremely nutrient-dense, it is worth the cost.</p> <p><a target="_blank" href="https://www.warriormade.com/content/diet/collagen-protein-the-missing-link-of-the-modern-di" rel="noreferrer">Collagen</a> is the most abundant protein found in the human body^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/books/NBK21582/" rel="nofollow noreferrer">8</a>}. And it's nutritional profile also works favorably for a low-carb diet.</p> <p>For example, one serving of this <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">Collagen Protein Powder</a> contains: </p> <ul> <li>100 calories</li> <li>4 grams of fat</li> <li>4 grams of carbs</li> <li>13 grams of protein</li> </ul> <p>Plenty of protein powders help you hit your protein intake, but holistic nutrition in collagen protein like <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">this one</a> is why it’s at the top of our list.</p> <h3>2. Whey Protein Isolate</h3> <p>Of all the protein powder supplements out there, whey protein is probably the most popular.</p> <p>Whey is a milk byproduct. This protein powder is made by removing most of the lactose, water, and minerals from the whey. There are several different types of whey protein, but <i>whey protein isolate</i> is considered the purest form^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/" rel="nofollow noreferrer">9</a>}. </p> <p>Whey isolate undergoes a second, and more intense manufacturing process from basic whey protein. Fat and lactose are removed to the point that the powder is 90 percent or more protein (reducing calories from any other macro source).</p> <p>For example, one scoop of <a target="_blank" href="https://www.amazon.com/OPTIMUM-NUTRITION-Isolate-Chocolate-Shake/dp/B0178ENEY4" rel="nofollow noreferrer">Optimum Nutrition's Whey Protein Isolate</a> contains:</p> <ul> <li>120 calories</li> <li>1 gram of fat</li> <li>3 grams of carbs</li> <li>25 grams of protein</li> </ul> <p>The end result is a low-carb protein powder that digests quickly—faster than casein powder, which we'll look at next^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042376/" rel="nofollow noreferrer">10</a>}.</p> <p>Where does it land on our list of low carb protein powders? Well, a 2013 study in the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/24015719" rel="nofollow noreferrer"><i>Journal of American College of Nutrition</i></a> found that compared to other protein powders like soy, whey protein was more effective for promoting lean body mass. However, it also has a reputation for causing digestive issues, so it may not be best for everyone.</p> <p>Another downside: it takes longer to manufacture, so whey isolate tends to be the most expensive option on this list.</p> <h3>3. Casein Protein</h3> <p>Casein protein is another milk-based protein powder like whey. The main differences are that casein digests slower than whey and it has more calories^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924180/" rel="nofollow noreferrer">11</a>}.</p> <p>For these reasons, casein powder is more commonly used as a meal replacement or overnight supplement as opposed to a post-workout supplement. For example, a 2017 study in <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164527/" rel="nofollow noreferrer"><i>Nutrients</i></a> found that taking casein before bed improved markers for muscle recovery overnight.</p> <p>One serving of <a target="_blank" href="https://www.amazon.com/Dymatize-Absorbing-Overnight-Digesting-Chocolate/dp/B002SG7NDQ/ref=sr_1_1_sspa?keywords=casein+protein&qid=1573319106&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzMk1LRVoyNUdTWUQzJmVuY3J5cHRlZElkPUEwNTA0MzAxOUdZVUxROVFaVUw3JmVuY3J5cHRlZEFkSWQ9QTA2MjU3OTQxVThVOUJYS0Q2OFcyJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==" rel="nofollow noreferrer">Dymatize Elite Casein Protein Powder</a> contains:</p> <ul> <li>130 calories</li> <li>2 grams of fat</li> <li>2 grams of carbs</li> <li>25 grams of protein</li> </ul> <p>Prices for this option vary, but typically are similar to collagen protein powders.</p> <p>Be sure to read labels if you're considering using casein powder. Some of the unfiltered varieties have up to 20 grams of carbs per scoop, which is likely too many if you're trying to stay in ketosis.</p> <h3>4. Egg Protein</h3> <p>Eggs are a staple of many low-carb diets due to their high nutritional value. They're packed with protein, vitamins, and minerals^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pubmed/11023007" rel="nofollow noreferrer">12</a>}.</p> <p>A 2017 study in <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073477/" rel="nofollow noreferrer"><i>Nutrients</i></a> found that a high-protein diet that included eggs promotes both lean muscle mass retention and weight loss.</p> <p>Egg protein powder is made by dehydrating egg whites and grinding them into powder. As a supplement, it's a natural fit for any low-carb diet.</p> <p>For example, one serving of <a target="_blank" href="https://www.amazon.com/Paleo-Protein-Powder-Servings-Pouches/dp/B01LJRU7HI/ref=sr_1_1_sspa?keywords=egg+protein+powder&qid=1573319442&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExSkpMSEMyNUdMRldLJmVuY3J5cHRlZElkPUEwNjU1MTMxM084NEpGUjNRRFJSMCZlbmNyeXB0ZWRBZElkPUEwMzE4MzIxRENTU01FOVFRTlBRJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==" rel="nofollow noreferrer">PaleoThin Egg White Protein Powder</a> contains:</p> <ul> <li>108 calories</li> <li>0 grams of fat</li> <li>1 gram of carbs</li> <li>25 grams of protein</li> </ul> <p>Compared to whey, collagen, and casein, egg protein is often less accessible (fewer supplement companies make it) and can be more expensive. Egg protein powder has an acquired taste compared to some others on this list, so try a small amount to start with.</p> <h3>5. Plant-based Protein (hemp, pea, etc.)</h3> <p>As plant-based diets have grown in popularity, so have their protein powders. There are many different types of powders like hemp, pea, pumpkin seed, and even brown rice.</p> <p>The key to plant-based proteins effectiveness is their amino acid profile^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/" rel="nofollow noreferrer">13</a>}. While there are twenty different types of amino acids*, only nine are considered essential for human health^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4897092/" rel="nofollow noreferrer">14</a>}.</p> <p><i>*Amino acids are the building blocks of proteins that repair muscle and other body tissues.</i></p> <p>Compared to animal-based proteins, essential amino acids are usually lower in plant-based proteins^{<a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/" rel="nofollow noreferrer">15</a>}. Many are considered "incomplete" proteins because they are missing 1 or more of the 9 essential amino acids.</p> <p>Plant-based protein powders include soy, brown rice, pea, corn, or potato protein*. </p> <p>Soy is the only complete protein on this list, but has been linked to hormonal disruption, cancers, thyroid diseases and other diseases.^{<a target="_blank" href="https://www.westonaprice.org/health-topics/soy-alert/soy-the-dark-side-of-americas-favorite-health-food/" rel="nofollow noreferrer">16</a>} Because of these health dangers, soy is not an ingredient we recommend.</p> <p><i>*Due to the high amounts of carbs, rice, corn, and potatoes are not usually consumed on a ketogenic diet. But as they are dehydrated to create isolated protein powder, many of the carbs are removed. However, many add carbs in the form of sugar, so definitely check the label before eating whichever powder you want to try.</i></p> <p>These are typically lower in cost, because these ingredients are cheaper, but if you research to find one that fits your macro goals, it can help boost your overall protein needs.</p> <p>Overall, plant-based powders can be used for low-carb diets. For example, <a target="_blank" href="https://www.amazon.com/New-Chapter-Organic-Original-Chocolate/dp/B07QQ1TDR8/ref=sr_1_1_sspa?keywords=soy+protein&qid=1573843581&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEzSTk4VDVHUFhNS1A2JmVuY3J5cHRlZElkPUEwMzg3NTUzTVFGTjYzQVZYME9DJmVuY3J5cHRlZEFkSWQ9QTA2Mjg2MzIzNE5LT1pRSzIxMk9RJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==" rel="nofollow noreferrer">Protein+ Original power</a> contains:</p> <ul> <li>110 calories</li> <li>2 gram of fat</li> <li>3 grams of carbs</li> <li>20 grams of protein</li> </ul> <p>Similar to casein, be sure to read labels. There are plenty of plant-based proteins out there, but many are mixed with sugar and fillers that bring added carbs. This might improve the taste, but isn't beneficial if you're tracking carbohydrate intake.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section id="section3"> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-protein-powder-0030.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-protein-powder-0030.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-protein-powder-0030.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/keto-protein-powder-0030-LR.jpg" class="img-fluid" alt="keto protein powder"> </picture> <h2>Best low carb protein powders: wrap up</h2> <p>When it comes to the best low carb protein powders, take into account things like carbs and protein per serving, total cost, and taste.</p> <p>The benefits of protein powder are well-documented and plentiful, but not all powders are good if you're on a low-carb diet like keto. </p> <p>For what it's worth, we recommend <a target="_blank" href="https://www.warriormade.com/go2protein/shop/" rel="noreferrer">Warrior Made's Go2 Protein</a>, because of the many additional health benefits collagen can provide, affordable price, taste and satisfaction guarantee. </p> <p>Regardless: do your research, read labels, and find what works best for you. This will help you find a powder that works best for your needs. Be sure to reference this list to make the most of your protein supplement choice! </p> </section> </article>