Key takeaways:
A high-protein diet can help with weight loss in several different ways. It can help reduce your appetite, build lean muscle mass, and improve your overall metabolism.
If you're trying to increase your protein intake for weight loss, protein powder may not be the best choice. Many protein powders are intended to help people gain weight.
Whey protein powder is likely to be more helpful than other types of protein powders if you're struggling to get enough protein on your weight-loss journey.
If you're making changes to your diet to achieve weight loss, you may be considering the benefits of increasing your protein intake. But there are different ways to do this when it comes to your health and weight goals.
Let’s take a closer look at whether protein powder is a good choice.
What exactly is a protein powder?
Protein powders are nutritional supplements designed to provide a high amount of protein per serving. The most common types of protein sources include:
Dairy (whey, casein, or milk)
Plants (peas, rice, or hemp)
Soy
Eggs (usually egg whites)
Most protein powders contain more than just protein. They may also contain other nutrients and additives such as:
Vitamins and amino acids that play a role in muscle health
Dietary fat
Sugar, artificial sweeteners, or flavorings
Thickening agents
The best protein powders for weight loss
If you’re looking for a protein powder that’ll help with weight loss, some may be better choices than others.
1. Whey protein powder
Whey protein is one of the more well-studied protein powders out there. It’s easy for the gut to digest and absorb, making it a popular pick for many people.
Whey protein helps preserve and build muscle when used alongside regular physical activity like strength training, which in turn can help with weight loss. Without exercise, though, it's unclear if whey protein impacts weight loss directly.
One meta-analysis found those who added whey protein in their diet had improvements in:
Body mass index (BMI)
Waist circumference
Muscle mass
Body fat
But researchers found that the most notable results happen with a calorie deficit (burning more than you take in) and regular exercise.
Dairy-based proteins like whey also have a high protein content per weight: about 25 g per scoop. This makes it easier to get more protein with less actual powder. Other plant protein options often require multiple scoops for a 15 g to 20 g serving.
2. Pea protein blends
If you’re allergic or intolerant to dairy — or simply looking for a plant-based alternative — pea protein may be your best bet. Pea protein is often mixed with other proteins (like brown rice protein) to make a complete protein. In other words, most pea protein blends have all nine essential amino acids. This makes it optimal for supporting muscle growth and metabolism similarly to whey protein.
Pea protein also contains about 4 g to 5 g of fiber per serving. Fiber delays gastric emptying, and it can even help regulate blood sugar to keep you full and satisfied.
Pea protein often has close to 20 g of protein per 2 scoops (46 g per serving). It also has a smooth texture compared to several other plant proteins, making it a satisfying pick all around.
3. Casein protein
Casein is another dairy-based protein that may help with weight loss. Dairy is composed of two types of protein: casein and whey. Whey is thought to be a “fast” absorbing protein. Meanwhile, casein is more slowly digested, because of how it changes when it combines stomach acid upon digestion. This makes casein a better pick for those who are looking for a protein to keep them satisfied for longer.
Casein averages about 25 g of protein per serving — the same as a serving of whey.
Are protein powders good for weight loss?
Protein powders aren’t always good for weight loss. Many protein powders contain high amounts of calories, fats, and sugars that may sabotage your weight-loss attempts. Keep in mind that many people use protein powders in order to gain — and not lose — weight.
But if you're trying to lose weight, it's important to make sure you're getting enough protein. This will help keep your body strong and prevent losing muscle mass. And a high-protein diet can help with your weight-loss goals.
Research suggests that protein:
Increases feelings of fullness, which may decrease overall calorie consumption
Reduces appetite by decreasing levels of your ghrelin, the hunger hormone
Reduces fat storage and buildup
Improves insulin sensitivity
Burns more calories during the digestion process (compared to fat or carbohydrates)
Increases overall calorie burn by increasing lean muscle mass
There are many ways to increase your protein intake to help with weight loss. You don’t necessarily need to get it from a protein powder.
Quiz: What foods have the most protein?
Which type of protein is best for weight loss?
The best type of protein for weight loss is lean protein that contains other essential nutrients. This includes both animal and plant-based options, such as:
Chicken and turkey
Eggs
Seafood
Dairy, especially milk and yogurt
Nuts, especially peanuts and almonds
Beans, lentils, and legumes
Soy products, like tofu
Certain whole grains, like oats
In general, whole foods are usually better for you than protein powder. This is because it's easier for your body to absorb the nutrients from natural food. But protein powders may be a good choice for people struggling to get enough protein in their weight-loss journey.
If this is the case for you, research suggests that whey protein is better for weight loss than other types of protein powders. Just make sure to read the ingredients’ list and nutrition label to make sure it doesn’t contain excess sugar or calories.
What to look for in a protein powder for weight loss
If you want to try a protein powder, there are a few tips that can help you pick one that’s better for weight loss and your health in general. Here’s what to look for:
120 to 130 calories per serving
25 g to 30 g of protein per serving
A short ingredient list
Plant-based sweeteners like stevia or monk fruit rather than artificial sweeteners
A third-party-tested label indicating purity and quality
Precautions
If you want to follow a high-protein diet, aim for 1 g to 1.6 g of protein per kilogram of bodyweight per day. It's best not to go above 2 g of protein per kilogram per day. For someone who weighs 200 lbs, this is a target range between 90 g and 144 g per day, with a max of 180 g.
This range is important to follow because too much protein can be hard on the kidneys, and this could affect your kidney function.
People who eat high-protein diets also risk crowding out other essential nutrients — like fiber — that your body needs to stay healthy. This is especially true if you're trying to lose weight.
Frequently asked questions
A good way to use protein powder for weight loss is to add it to your morning meal. A high-protein breakfast helps keep your blood sugar stable during the day, which can help reduce energy crashes and intense hunger pangs. You can also mix protein powder in a smoothie or milk after a workout. Having a fast-digesting protein like whey directly after a workout supports muscle growth and recovery to fuel a healthy metabolism.
The side effects of protein powder depends on the brand of protein you buy and the type of protein powder. Most people don’t experience side effects from common protein powders. Some plant proteins that have additional fiber may cause stomach upset for some. Additionally, if the protein includes sugar alcohols, this could cause stomach cramping or diarrhea.
A good way to use protein powder for weight loss is to add it to your morning meal. A high-protein breakfast helps keep your blood sugar stable during the day, which can help reduce energy crashes and intense hunger pangs. You can also mix protein powder in a smoothie or milk after a workout. Having a fast-digesting protein like whey directly after a workout supports muscle growth and recovery to fuel a healthy metabolism.
The side effects of protein powder depends on the brand of protein you buy and the type of protein powder. Most people don’t experience side effects from common protein powders. Some plant proteins that have additional fiber may cause stomach upset for some. Additionally, if the protein includes sugar alcohols, this could cause stomach cramping or diarrhea.
The bottom line
Increasing your protein intake can help with weight loss. But the types of protein you eat matters. If you can, try to eat more lean protein sources like poultry, seafood, and plant-based proteins. But depending on your other weight-loss treatments and health conditions, it may be hard to get enough protein with whole foods. And when you're losing weight, it's important to get enough protein so you don’t lose muscle mass. In this case, protein powders can be a helpful way to supplement your intake.
Why trust our experts?
References
Banaszek, A., et al. (2019). The effects of whey vs. pea protein on physical adaptations following 8-weeks of high-intensity functional training (HIFT): A pilot study. Sports (Basel, Switzerland).
Halton, T. L., et al. (2004). The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. Journal of the American College of Nutrition.
Line Q., B., et al. (2013). Effect of dairy proteins on appetite, energy expenditure, body weight, and composition: A review of the evidence from controlled clinical trials. Advances in Nutrition.
López-Gómez, J. J., et al. (2026). Effectiveness of whey protein supplementation in weight loss interventions for patients with obesity: A systematic review. Nutrients.
Melse-Boonstra, A. (2020). Bioavailability of micronutrients from nutrient-dense whole foods: Zooming in on dairy, vegetables, and fruits. Frontiers in Nutrition.
Patel, V., et al. (2023). Protein supplementation: The double-edged sword. Proceedings.
Sepandi, M., et al. (2022). Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials. Clinical Nutrition ESPEN.
Shanthakumar, P., et al. (2022). The current situation of pea protein and its application in the food industry. Molecules (Basel, Switzerland).
Wu, G. (2016). Dietary protein intake and human health. Food & Function.
