The Best Low-Carb Protein Powders for Individuals on the Keto Diet
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The ketogenic diet is characterized by a high-fat, low-carbohydrate dietary approach designed to facilitate weight loss. By significantly reducing an individual's carbohydrate intake while simultaneously increasing fat and protein consumption, this diet plan induces a metabolic state in the body called ketosis. This is when the body switches from burning carbohydrates to burning fat as its primary fuel source.
Since a standard ketogenic diet only allows for approximately 20 to 50 grams of carbs daily, every dietary choice you make requires careful consideration, including the supplements you consume. This is why if you plan on using a protein powder while on the keto diet, it’s very important to find a supplement that will support your specific needs. The best keto-friendly protein powders are typically low in carbohydrates and high in quality protein, offering a convenient way to meet your daily protein requirements while still maintaining ketosis.
In this article, we analyze the best protein powders on the market for individuals following a ketogenic diet. We discuss the key ingredients, the nutrition facts and everything else you need to know to make an informed decision about which protein powder is right for you, including cost, flavors, mixability and customer reviews.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
Our Picks for the Best Keto Protein Powder:
- Best Keto Protein Powder Overall: Xwerks Grow
- Best Whey Isolate Keto Protein Powder: Transparent Labs Whey Protein Isolate
- Best Plant-Based Keto Protein Powder: Ritual Essential Protein
- Best Budget Keto Protein Powder: Jacked Factory Authentic ISO
- Best Tasting Keto Protein Powder: Legion Athletics Whey+
- Best Egg White Keto Protein Powder: Naked Egg
- Best Personalized: Gainful
- Most Sustainable: Klean Athlete Whey Isolate
Best Overall Keto Protein: XWerks Grow
XWerks
Key features & specs
- Protein per serving: 27.8 grams
- Nutrition facts: 110 calories, 1 gram carbs, 0 grams sugar, 0 grams fat
- Flavors: Chocolate, Vanilla, Strawberry, Peanut Butter
- Certifications: Soy-free, gluten-free
- Subscription: Monthly subscription, 5% savings
- Key ingredients: Grass-fed whey protein isolate
- Sweeteners: Stevia
- Best for: Individuals looking for a low-calorie, grass-fed whey protein isolate that contains only 1 gram of carbohydrates per serving
- Price: $59 (one time purchase), $56.05 (subscribe & save)
XWerks Grow is a standout protein powder for individuals following a ketogenic diet because it’s extremely lean, containing only 1 gram of carbohydrates and just shy of 28 grams of protein per serving. This calorie and macronutrient profile, along with the fact that this protein is sourced from grass-fed, pasture-raised cows from New Zealand is why XWerks Grow is our choice for the best overall keto-friendly protein powder on the market. In addition to its quality, Grow comes in four different flavors and this product is consistently ranked as one of the best tasting protein powders available. I’ve personally tried both the Chocolate and Vanilla flavors and they were exceptional. The only hang-up is that this protein powder is slightly more expensive than its competitors, however, if you have the extra cash, this product is one of the highest-quality protein supplements available.
Check out our Xwerks Grow Whey Protein review for more information.
What we like:
- 100 percent whey protein isolate from grass-fed pasture-raised cows
- No artificial sweeteners or colors
- Gluten-free and soy-free
- Instant mixing with no clumping
What to consider:
- Expensive at almost $2 per serving
- Strawberry flavor uses artificial flavoring
Best Whey Isolate Keto Protein: Transparent Labs Whey Protein Isolate
Transparent Labs
Key features & specs
- Protein per serving: 28 grams
- Nutrition facts: Varies based on the flavor: 120 to 140 calories, 1 to 3 grams carbs, 1 gram sugar, 0 to 1 grams fat
- Flavors: Oatmeal Chocolate Chip Cookie, Vanilla Oatmeal Cookie, Dark Chocolate, Milk Chocolate, Cinnamon French Toast, Strawberry, Chocolate Peanut Butter, Mocha, Vanilla Peanut Butter, French Vanilla, Peanut Butter, Unflavored
- Certifications: Informed Choice certified, artificial ingredient-free, gluten-free and non-GMO
- Subscription: Monthly subscription, 10% savings
- Key ingredients: Grass-fed whey protein isolate
- Sweeteners: Stevia
- Best for: People looking for a fairly low-calorie protein powder that's available in multiple flavor options
- Price: $59.99 (one-time purchase), $53.99 (subscribe & save)
Transparent Labs offers consumers a premium whey protein isolate that's great for individuals following a ketogenic diet. Depending on which of the twelve flavors you choose, the protein supplement will have a max of 140 calories and 3 grams of carbohydrates, which will allow you to maintain ketosis. What we like about Transparent Labs is that the product is artificial ingredient-free, hormone-free, sourced from grass-fed cows and is third-party tested by Informed Choice. This makes this product an ideal choice for athletes who follow a ketogenic diet plan because it is guaranteed by Informed Choice to be banned substance-free. I’ve had the chance to try a number of the different flavors and my personal favorite is the Chocolate Peanut Butter, with a close second being the Cinnamon French Toast.
Check out our Transparent Labs review for more information on this popular supplement brand.
What we like:
- 100 percent grass-fed whey protein isolate
- Artificial ingredient free
- 12 different flavor options
- Informed Choice certified banned substance-free
What to consider:
- Expensive at almost $2 per serving
- Calories and macronutrients vary slightly between flavors
Best Plant-Based Keto Protein Powder: Ritual Essential Protein
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Ritual
Key features & specs
- Protein per serving: 20 grams
- Nutrition facts: 115 calories, 3 grams carbs, 0 grams sugar, 2 grams fat
- Flavors: Vanilla
- Certifications: Informed Sport certified, non-GMO, gluten and major allergen-free
- Subscription: n/a
- Key ingredients: Organic pea protein, organic coconut medium-chain triglyceride oil
- Sweeteners: Reb-M (fermented sugarcane) and organic monk fruit extract
- Best for: Individuals following a ketogenic diet plan who prefer a plant-based protein powder
- Price: $40
Most plant-based protein powders contain a significant amount of carbohydrates and therefore are a poor choice for individuals following a ketogenic diet. However, Ritual Essential only has 3 grams of carbs per serving and they are from dietary fiber. This product also contains key nutrients like choline, calcium and iron that can be challenging to find on a plant-based diet, as well as medium-chain triglycerides from organic coconut oil. For these reasons, we believe Ritual Essential is one of the best plant-based protein powders for individuals practicing keto. If you are considering purchasing this protein, then you should know that it doesn’t taste great when compared to its whey-based counterparts and the vanilla flavor is subtle. That being said, if you are an experienced pea protein drinker and understand the different flavor profile, then I think it tastes better than many other plant-based protein powders on the market. The last thing to note is the premium price point, as this product costs $40 per 15 servings of protein.
What we like:
- Low-calorie plant-based protein powder made from pea protein
- Informed Sport certified banned substance-free
- 3 grams of carbohydrates are from dietary fiber
What to consider:
- Only flavor option available is Vanilla
- Contains only 15 servings per container
Best Budget Keto Protein Powder: Jacked Factory Authentic ISO
Jacked Factory
Key features & specs
- Protein per serving: 25 grams
- Nutrition facts: 110 calories, 1 gram carbs, 1 gram sugars, 0.5 grams fat
- Flavors: Milk Chocolate, Cookies & Cream, Blueberry Muffin, Cinnamon French Toast, Chocolate Peanut Butter, Vanilla Oatmeal Cookie, Peanut Butter, Vanilla, Unflavored
- Certifications: n/a
- Subscription: Monthly subscription, 15% savings
- Key ingredients: Grass-fed whey protein isolate
- Sweeteners: Stevia extract and sucralose
- Best for: Those on a ketogenic diet who are looking for a budget-friendly protein powder that’s made from grass-fed whey protein isolate
- Price: $39.99 (one-time purchase), $33.99 (subscribe & save)
Jacked Factory’s Authentic ISO is the go-to choice for individuals looking for a high-quality grass-fed whey protein isolate that has a budget-friendly price point. This product is significantly cheaper than some of the other protein powders on our list while still having a fantastic calorie and macronutrient profile. One of the potential drawbacks to this product is that it does use artificial flavors and sweeteners. However, this trade-off may be worth the cheaper price point. This supplement is also manufactured in a state-of-the-art FDA-registered cGMP facility, so you know Jacked Factory holds its products to the highest standards. While I haven’t personally had the opportunity to test this product, the consumer reviews found on the Jacked Factory website are extremely positive, with many consumers commenting on the overall consistency and great taste of the protein powder.
Check out our Jacked Factory Authetnic ISO review for more information.
What we like:
- 100 percent grass-fed whey protein isolate
- Budget-friendly price point
- Manufactured in a FDA-registered cGMP facility
What to consider:
- Contains artificial flavors and the artificial sweetener sucralose
Best Tasting Keto Protein Powder: Legion Athletics Whey+
Legion Athletics
Key features & specs
- Protein per serving: 25 grams
- Nutrition facts: 115 calories, 3 grams carbs, 1 gram sugars, 1 gram fat
- Flavors: Dutch Chocolate, French Vanilla, Birthday Cake, Chocolate Peanut Butter, Cocoa Cereal, Fruity Cereal, Honey Cereal, Cinnamon Cereal, Cookies & Cream, Mint Chocolate, Apple Pie, Banana Bread, Mocha Cappuccino, Pumpkin Pie, Salted Caramel, Strawberry Banana, Unflavored
- Certifications: Labdoor tested for purity
- Subscription: Monthly subscription, 10% savings
- Key ingredients: Grass-fed whey protein isolate
- Sweeteners: Stevia leaf extract
- Best for: Those looking for an artificial ingredient-free and low-calorie whey protein isolate that's available in multiple flavors and naturally sweetened with stevia leaf extract
- Price: $59.99 (one-time purchase), $53.99 (subscribe & save)
Legion Athletics’ updated whey protein isolate formula places this product among some of top competitors in the space such as XWerks and Transparent Labs. This low-calorie protein powder, 115 calories per serving, contains 25 grams of protein and only 3 grams of carbs making it an ideal choice for individuals looking to use a protein powder supplement while maintaining ketosis. What I like about Legion Athletics is that all its products are tested by Labdoor, a third-party test lab that analyzes supplements for purity and banned substances. This shows that Legion puts its consumers first and ensures a quality and consistent product time after time. In terms of flavor, Legion offers over 16 different flavor options and is our choice for the best tasting keto-friendly protein powder available. While I haven’t tried some of the brand's more unique flavors, I’ve personally tested the Dutch Chocolate and French Vanilla and both were fantastic and mixed easily. If you’re looking for a quality whey protein isolate to support your ketogenic goals that also tastes great, then you should consider giving Legion Athletics Whey+ a try.
What we like:
- Multiple flavor options
- Artificial ingredient-free
- No-return necessary money-back guarantee
- Manufactured in an NSF-certified and FDA-regulated cGMP facility
What to consider:
- Expensive at almost $2 per serving
Best Egg White Keto Protein Powder: Naked Egg
Naked
Key features & specs
- Protein per serving: 25 grams
- Nutrition facts: 110 calories, 2 grams carbs, 0 grams sugars, 0 grams fat
- Flavors: Unflavored
- Certifications: Certified gluten-free, GMO-free, soy-free, dairy-free
- Subscription: Monthly subscription, 10% savings
- Key ingredients: Egg white protein
- Sweeteners: None
- Best for: Individuals looking for a dairy-free (lactose-free) protein powder that’s still low-calorie and contains 25 grams of protein per serving
- Price: $67.99 (one-time purchase), $61.19 (subscribe & save)
Naked Nutrition’s egg white protein powder, Naked Egg, is the product to choose if you are lactose intolerant and following a keto diet plan. What’s unique about this protein powder is that it contains only two ingredients, egg white protein and less than one percent sunflower lecithin which is included to aid the product's solubility. While this means that this product is completely free from additives and artificial ingredients, it also means that it comes unflavored and unsweetened. That being said, this product is essentially tasteless, so it mixes great in smoothies and won’t negatively impact the flavor profile. After reading some of the consumer reviews on the Naked Nutrition website, many consumers note that they didn’t feel any digestive discomfort using this egg protein compared to whey and plant-based alternatives they have tried in the past. Naked also notes that Naked Egg is an excellent egg substitute for baking recipes as the egg white protein powder reacts to heat in a similar way as regular eggs. While you may not do a lot of baking while following a ketogenic diet, this would be a great way to add some quality protein if you use keto-friendly recipes.
What we like:
- Sourced from non-GMO eggs exclusively from US farms
- Artificial-ingredient and lactose-free
- 44 servings per container, $1.54 per serving
What to consider:
- No flavor options available
Best Personalized Keto Protein Powder: Gainful
Gainful
Key features & specs
- Protein per serving: Varies between 19 to 27 grams of protein depending on your personalized protein powder selection
- Nutrition facts: Varies based on protein powder selection, keto-friendly options available
- Flavors: Flavor Packets include Madagascar Vanilla, Rich Chocolate, Matcha Green Tea, Chocolate Peanut Butter, Cinnamon Toast, Sea Salt Caramel, Strawberry Cream, Caffe Mocha, Cookies & Cream.
- Certifications: n/a
- Subscription: n/a
- Key ingredients: Protein options include: Whey Protein Concentrate, Whey Protein Isolate, Plant-Based Protein (Organic Pea, Organic Brown Rice, Organic Oat)
- Sweeteners: Organic monk fruit and stevia leaf extract
- Best for: Individuals looking for a fully customized keto-friendly protein powder to support their health and fitness goals
- Price per serving: $45
If you’re interested in a completely customized keto-friendly protein powder, then a subscription to Gainful may be the right choice for you. Gainful offers consumers a subscription-based service in which a group of registered dietitians will curate a personalized protein powder blend based on your specific needs. Protein powders designed for keto typically include a whey protein isolate along with coconut oil to fuel your ketosis. In addition to the specific ingredients, Gainful also allows you to choose from a variety of different flavor packets to enhance your shake. Despite the protein powder coming unflavored, the flavor packets work exceptionally well and my two personal favorites were the Sea Salt Caramel and the Chocolate Peanut Butter. Despite Gainful not being the cheapest protein supplement on the market, it does offer a fully customizable formula and quality ingredients, and a Gainful subscription includes access to free sessions with a registered dietitian. This benefit alone is likely worth the pricer protein as nutrition consultations are rarely cheap. This may be a particularly helpful service for individuals who are new to a ketogenic diet plan and want a professional opinion.
Check out our Gainful Protein Powder review for more information.
What we like:
- Fully customizable protein options to align with your dietary preferences
- Multiple flavor-enhancing packets available
- Subscription to Gainful grants access to services from a registered dietitian
What to consider:
- Subscription-based service only
- Premium price point, $45 for 14 servings
Most Sustainable Keto Protein Powder: Klean Athlete Whey Isolate
Klean Athlete
Key features & specs
- Protein per serving: 20 grams
- Nutrition facts: Varies slightly between flavors: 90 to 100 calories, 2 to 6 grams carbs, 1 gram sugar, 0 to 1 grams fat
- Flavors: Chocolate, Vanilla, Strawberry, Unflavored
- Certifications: NSF certified safe for sport, GMO-free, gluten-free
- Subscription: None
- Key ingredients: Whey protein isolate
- Sweeteners: Erythritol, stevia leaf extract and monk fruit extract
- Best for: At only 90 to 100 calories per serving, this product is a great choice for individuals following a ketogenic diet plan who are looking to keep their calories from a protein powder supplement as low as possible
- Price per serving: $51.66
As the company’s name implies, Klean Athlete products are designed and formulated to support athletic performance. In addition to its protein powder, the entire line of Klean Athlete supplements are NSF-certified banned substance-free. If you're an athlete who follows a ketogenic diet, then this would be a safe and effective product to use. Klean Athlete is able to keep its calorie count extremely low on this product, with both the Strawberry and Vanilla flavors having only 90 calories per serving. That being said, this supplement contains 20 grams of protein per serving which is slightly less than some of the protein powders on our list. Another consideration is that this product is fairly expensive, however, the Klean Athlete often runs deals where if you spend enough money it will include a product for free at checkout.
What we like:
- Artificial-ingredient free
- NSF-certified safe for sport
- Classic flavor options available
- Available in single-serving sachets and 20-serving tubs
What to consider:
- Premium price point at $2.58 per serving
- Contains 20 grams of protein per serving
What Is a Keto Protein Powder?
In most cases, a keto protein powder simply implies that the supplement is keto-friendly, meaning it’s formulated to align with the principles of a ketogenic diet. While most keto protein powders won’t be high in fat, they will be high in protein and most importantly low in carbohydrates. If you are looking for a keto-specific protein powder, they will likely include ingredients such as MCT (medium-chain triglyceride) oil or coconut oil for some healthy added fats. These specific protein powders are a convenient option for those on a ketogenic diet who may find it challenging to meet their daily protein needs through whole food sources alone.
Benefits of Keto Protein Powder
Keto-friendly protein powders offer several benefits, particularly for individuals following a ketogenic diet. Here are some advantages of using a low-carbohydrate protein powder to support your health and fitness goals.
Supports Ketosis
Protein powders formulated to have a very low carbohydrate content are an ideal choice for individuals who follow a ketogenic diet. By providing a source of protein without significant carbs, these supplements help keep the body in a state of ketosis.
Convenient Protein Source
Protein is essential for muscle growth and the maintenance of lean muscle mass. A keto-friendly protein powder provides a convenient and easily accessible source of high-quality protein that can help support your health and fitness goals without compromising your ketogenic diet plan.
Healthy Weight Management
When someone says that they are looking to lose weight, what they really mean is that they want to lose body fat. Using a protein powder to promote adequate protein intake during a weight-loss phase can help ensure that the weight you are losing is from fat rather than lean muscle mass. Protein is also known for its satiating effects, meaning it helps control appetite and possibly reduces your overall calorie intake. It’s also important to note that a ketogenic diet is rather restrictive, and it’s harder to consume an adequate amount of micronutrients because many fruits and vegetables are high in carbohydrates. Some keto-friendly protein powders are enriched with added micronutrients, providing users with a more well-rounded nutritional profile, which may be important on a ketogenic diet.
Muscle Repair & Recovery
If you plan on following a ketogenic diet while maintaining a regular exercise routine, consuming enough protein is essential for muscle recovery and repair. A keto protein powder consumed post-workout can help support muscle recovery and reduce muscle soreness while maintaining ketosis.
Precautions
Protein powders are typically safe for most healthy individuals, however, here are a few precautions you should take before choosing the right keto protein powder for you. Start by carefully reading the nutrition facts label to ensure the protein powder aligns with your dietary goals. In most cases, a protein powder that contains less than 5 to 10 grams of carbohydrates should be what you're looking for when following a ketogenic diet. You should also consider any dietary restrictions you may have, such as a dairy or soy sensitivity, or whether you would prefer a whey or plant-based protein powder. It’s also important to read the ingredients list carefully as you may want to avoid products that contain artificial ingredients, such as flavors, colors or sweeteners.
How to Choose the Best Keto Protein Powder for You
To choose the best keto protein powder to meet your needs, you should consider several factors to ensure it aligns with your ketogenic diet plan and personal preferences. Here are some things to think about when choosing the right protein powder for you.
Calorie & Macronutrient Profile
Most keto protein powders will vary slightly in the number of calories and overall macronutrient profile. In general, when following a ketogenic diet, it’s best to find a protein powder that is relatively low in carbohydrates, typically less than 5 to 10 grams per serving. Note that it’s normal for plant-based protein powders to be slightly higher in both calories and carbohydrates than whey alternatives, however, they typically have a better micronutrient profile to compensate.
Ingredient Quality
It’s generally recommended to look for protein powders manufactured by reputable brands that are third-party tested for quality and purity. It’s also important to read the ingredients list carefully, especially if you want to avoid products that contain any artificial flavors, colors or sweeteners or ingredients that you may be allergic or sensitive to, such as soy or dairy.
Flavor & Texture
When choosing a protein powder that you will be using regularly, it’s important to select one that tastes great and mixes easily. If the protein powder simply doesn’t taste good or is full of clumps when mixed, you are less likely to use the product. I find that reading consumer reviews is the best way to determine how well the product mixes and which flavors may be the best to try. You can also reach out to the company and see if they have any individual packets for you to try before investing in a larger container.
Consumer Reviews
Reading consumer reviews both on and off of the company’s website is a great way to determine how other individuals with similar goals to yourself feel about the product. These reviews often provide valuable insight into the product quality, the best flavor options, how easily the protein powder mixes and whether the company has good or bad customer service.
Cost
The price point of a nutritional supplement is always something to consider. In general, it’s best to find a protein powder that not only meets your dietary needs but also your budget. Remember that a protein powder isn’t necessary when following a ketogenic diet and you can consume enough protein through whole food sources alone. That being said, it is a helpful tool to ensure you can easily meet your daily protein target.
What to Avoid in a Keto Protein Powder
When selecting a protein powder that will assist your ketogenic diet, it’s essential to avoid one that contains a significant amount of carbohydrates. It’s usually smart to find a protein powder that contains less than 10 grams of carbohydrates per serving. You may also want to avoid certain ingredients based on your personal preferences and any food sensitivities or allergies you may have. Individuals may prefer a product that is artificial ingredient free, or protein powders that are free from dairy or soy based on their dietary needs.
Our Methodology: How We Chose the Best Keto Protein Powder
We chose our list of the best keto-friendly protein powders by taking into account a number of different factors including the calorie and macronutrient profiles of the products, the overall ingredient quality and brand reputation, the price point and consumer reviews and our own personal experiences using these products. We do our best to ensure the products we feature in our articles are of the highest quality and will actually help you achieve your personal health and fitness goals.
Best Keto Protein Powder FAQs
What makes a protein powder good for keto?
A protein powder that is optimal for individuals following a ketogenic diet is one that is high in protein and low in carbohydrates. It’s also important to consider the micronutrient content of the product, as it may be beneficial to find a protein supplement that contains added vitamins and minerals to support your daily needs.
Can you use protein powder on keto?
Yes, you can definitely use a protein powder when following a ketogenic diet. In fact, the use of a high-quality protein powder supplement can help to ensure that you’re easily able to meet your daily protein needs
What ingredients should I avoid in a keto protein powder?
The only ingredients that you should avoid in a keto protein powder, aside from a significant amount of carbs, are ones that are based on personal preferences and any dietary allergies or sensitivities you may have. For example, some individuals may prefer a protein powder that’s free from artificial ingredients, such as flavors, colors or sweeteners, while others may need a protein powder that’s dairy-free or soy-free based on their particular dietary needs.
How many carbs are in a serving of keto protein powder?
Most whey protein powders that are well suited for keto contain less than 5 grams of carbohydrates per serving. It’s slightly more difficult to find a plant-based ketogenic protein powder because it typically contains a higher number of carbohydrates being made from plants. That being said, it’s very difficult to follow both a vegan or vegetarian and ketogenic diet and this will be a non-issue for most individuals.
Takeaway: Is Keto Protein Powder Worth It?
If you’re looking to supplement your intake of dietary protein while following a ketogenic diet, then having the right powder supplement by your side can definitely help. While it is possible to consume a sufficient amount of protein through whole food sources alone, a keto-friendly protein powder is a convenient way to ensure you meet your dietary needs. It’s also a great way to guarantee you are adding some high-quality protein to your diet that’s also very low in carbs. Even if you don’t plan on using the supplement on a daily basis, a quality protein powder can always assist you in a pinch, especially if you have athletic performance, weight loss or muscle-building goals.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.
Prices are accurate and items in stock as of publish time.
