What Are the Different Types of Protein Powder, and How Should You Choose?

Most people get enough protein from the foods they eat. But many still use protein powder as a nutritional supplement to help with muscle recovery, weight gain, or to fill in dietary gaps. 

If you’ve ever walked through a health food store or supermarket looking for protein powder, you know there are many different types. It can be hard to know which one to pick. 

According to Cara Rosenbloom, a registered dietitian and owner of Words to Eat By, there’s no one-size-fits-all protein powder. “Different protein powders are meant to meet different needs,” she said.

A main difference is the source of protein. But there are other factors to keep in mind. Let’s look at the different types of protein powder and how to choose the right one for you. 

Dairy-based protein powders

Protein powders made from milk are the most widely available. One reason for their popularity is their ease of use and light, milky flavor. There are two main types.

Whey protein powder

Whey protein powder is a popular choice and may be the most commonly used type of protein powder. It’s one of the two main proteins in milk and is easily digested. This means that your body can easily break it down and quickly absorb its nutrients. Whey protein is also high in branched-chain amino acids (BCAAs), which are important for building muscle.

According to Rosenbloom, many people take whey protein after exercise to help with recovery and to maintain muscle mass.

Whey has a smoother texture than other protein powders and usually dissolves easily in liquids like milk or water. This makes it very versatile.

Casein protein powder 

Casein is the other main protein in milk. It takes longer to digest than whey protein.

EXPERT PICKS: WHAT TO READ NEXT

• Are you getting enough protein? Most adults in the U.S. get plenty of protein. But certain groups of people may still benefit from higher-protein diets. 

• Is it better to have a protein shake before or after a workout? Both methods are beneficial. Your ideal timing may depend on your preferences or fitness goals.

• Is protein powder good for weight loss? If you’re trying to increase your protein intake to help with weight loss, protein powder may not be the best choice.

“Casein breaks down more slowly, providing a steady release of amino acids,” said Rosenbloom. “This can help reduce muscle breakdown between meals or overnight.”

But casein protein powder usually has a more granular texture than whey protein. It blends well into thicker mixtures like smoothies but doesn’t dissolve as easily in thinner liquids. 

Plant-based protein powder

Plant-based protein powders are a great option if you have a milk allergy, are lactose intolerant, or want to avoid animal products. Some people simply prefer the taste. 

Some plant-based proteins are incomplete proteins. That means that they’re low in or missing one or more of the nine amino acids your body needs but can’t make on its own. 

To solve this, some plant-based protein powders combine protein sources. This creates products that contain all nine essential amino acids. Since these powders contain a mix of proteins, it’s a good idea to check the ingredient list for anything you might want to avoid. For example, some plant-based protein powders include nuts, a common allergen.

Here are examples of plant-based protein powders.

Soy protein powder

Soy protein comes from soybeans, which have many nutrients in addition to their protein. 

Soybeans are a complete protein, meaning they contain all nine essential amino acids. It’s also a great source of unsaturated fat and iron, which helps move oxygen through your body. And their calcium content helps keep your bones, teeth, and heart healthy. The combination of these nutrients may protect against some cancers and improve cholesterol, lowering the risk of heart disease.

Even if you don’t use soy protein powder, you can get these benefits by eating soy foods like tofu, soy milk, and edamame. But soy does have a downside. It’s a common food allergen.

Hemp protein powder

Hemp protein comes from the seeds of a hemp plant. Like soy, hemp is a complete protein. But it isn’t as easily digested as soy protein. That means your body isn’t able to break it down as easily. But hemp protein is a great source of fiber, which is crucial for your digestive and overall health. 

Hemp is also high in omega-3 fatty acids. Omega-3s are a type of unsaturated fat that play many roles in your body, including providing your cells with energy, and supporting your heart, immune system, and lungs. 

Hemp protein powder can be a great choice for a plant-based, allergen-friendly option.

Pea protein powder

Pea protein is rich in fiber, and has antioxidant and anti-inflammatory properties. This combination of nutrients may help lower the risk of heart disease. Because pea protein is an incomplete protein, it’s often blended with other plant-based proteins. 

How to pick a protein powder

When choosing a protein powder, try to find:

• Protein: 20 g to 30 g per serving

• Calories: 100 to 200 per serving

• Low sugar: Under 5 g of sugar per serving

• Protein listed as the first ingredient: Make sure the first ingredient is protein, not a processed additive (more on this below)

Whether you choose flavored or unflavored protein powder is up to you. Flavored powders, like vanilla or chocolate, work best if you’re planning to mix them with water. Unflavored powders work best if you’re planning to add them to foods like oatmeal, smoothies, or for use in baking. 

Best type of protein powder for your needs 

With so many types of protein powder available, the following guidance might help you choose one that aligns with your goals:

• For post-workout recovery or building muscle: Whey protein can be a good choice because it contains branched-chain amino acids (BCAAs).

• For protein powder with digestion support: Hemp can be a great choice because it’s an excellent source of fiber.

• For people with allergies: Hemp and pea protein are allergy-friendly options since they don’t contain the most common allergens, like milk or soy. (But check the label. Blended protein powders can introduce allergens like nuts.)

What to avoid in a protein powder

Try to choose a protein powder with as few additives as possible. Here are a few to limit or avoid. 

Sugar

Some protein powders have as much as 23 g of added sugars per serving. That’s almost an entire day’s worth of added sugar! The American Heart Association recommends that women limit added sugar to 25 g per day (around 6 tsp). Men should limit their daily added sugar intake to 36 g (around 9 tsp). A good rule of thumb is to pick protein powders with 5 g or less of added sugars per serving. 

Artificial sweeteners

You might think artificial sweeteners are better for you than sugar, but they generally aren’t. Artificial sweeteners are linked to weight gain, an unhealthy gut, and poor blood sugar control. Some low-calorie sweeteners, like sorbitol, erythritol, and xylitol, can also cause gas or digestive discomfort.

Thickening agents

Thickening agents are a type of food additive. Some manufacturers add them to protein powders. Thickening agents used in protein powders include: 

• Xanthan gum

• Guar gum

• Polysorbate 80

• Carrageenan

For most people, these ingredients are harmless in small amounts. But some people are sensitive to them. You should avoid foods with added thickeners if you have health conditions like irritable bowel syndrome (IBS), Crohn’s disease, or other bowel problems, Rosenbloom said.

Heavy metals in protein powder

In October 2025, Consumer Reports (CR) tested protein powders and found that two-thirds had concerning levels of lead. This heavy metal can be toxic if it builds up in your body. Here are the protein powders that were found to contain lead. 

To make sure you’re choosing a safe protein powder:

• Get your protein from whole food sources instead of protein powders. Doing this helps avoid contamination. And when you do use protein powders, use them occasionally, not daily. 

• Choose animal-based protein powders. Plant-based protein powders and shakes were found to have higher levels of lead than animal-based ones. 

• Check for third-party testing. Protein powders are considered supplements, so the FDA doesn’t regulate them like it does medication. Reputable supplement brands use independent testing to verify that their products have accurate ingredient labels and are free of contaminants. Check the product labels for testing seals from companies like NSF International, U.S. Pharmacopeia (USP), or ConsumerLab.

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Written by:

Alyse Billiard

Alyse Billiard worked as a writer for New University, the school newspaper at the University of California, Irvine. She covered local politics and events in Irvine and the broader Orange County region.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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