The 10 Best Vegan and Plant-Based Protein Powders, According to a Dietitian

Plant-based protein is a great alternative to whey protein for those who are vegetarian, sensitive to dairy or simply prefer the taste. These are our top picks.

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For decades, whey protein powder has been the gold standard of protein supplements. Now, however, many people are turning to plant-based protein powder as an alternative to whey protein. These protein powders, which are derived from plant-based sources like peas, brown rice or hemp, serve as a smart and nutritious choice for those who are vegetarian, vegan, lactose-intolerant or simply prefer the taste. Like whey protein, plant-based protein can also be used as part of a weight loss plan, to build or maintain muscle mass or to increase your protein intake if you’re not getting enough protein through food (1). This can be beneficial for people on plant-based diets, as these tend to be lower in protein intake compared to other diet types.

Yet, as plant-based protein powder continues to grow in popularity, this means there are more and more products on the market to choose from. Luckily, we’ve done the legwork to identify which plant-based protein powders truly rank supreme. Our best plant-based protein powder guide will dive deep into our top picks, and we’ve also asked registered dietitians to weigh in on the pros and cons of plant-based protein powder, plus what to look for in a quality product.

About Our Scoring System

Products that we've tested for this article receive an overall score between 1 and 5, based on several categories weighted for importance. Scoring criteria for plant-based and vegan protein powders include protein source, the amount of calories from protein per serving, taste and quality indicators such as third-party testing and organic certification. You can learn more in the methodology section below the product 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 Plant-Based Protein Powder (2024):

• Best Plant-Based Protein Powder Overall: Transparent Labs Rice & Pea Protein
• Best Pea Protein Powder: Legion Plant+ Plant Protein Powder
• Best Tasting Plant-Based Protein Powder: KOS Organic Plant Protein
• Best Vegan Protein Powder Overall: Cymbiotika Plant Protein
• Best Plant-Based Protein Powder for Weight Loss: Ritual Daily Shake
• Best Personalized Plant-Based Protein Powder: Gainful Vegan Protein Powder
  
• Best Plant-Based Protein Powder for Recovery: Transparent Labs Rice & Pea Protein
• Best Ingredient Profile Plant-Based Protein: KOS Organic Plant Protein
• Best Plant-Based Protein Powder for Muscle Growth: Kaged Plantein
• Best Plant-Based Protein Powder for Pregnancy: Ritual Daily Shake
• Best Organic Protein Powder: Orgain Organic Protein

Best Plant-Based Protein Powder Overall: Transparent Labs Rice & Pea Protein

SI Showcase + Transparent Labs

Overall score: 4.16/5

Key features and specs:

• Amount of protein per serving: 24 grams
• Nutrition facts: 130 calories, 24 grams of protein, 3 grams of carbs, 2 grams of fats
• Serving size: 1 scoop or 32 grams
• Protein source: Pea protein and rice protein
• Sweetener: Organic stevia
• Flavors: French Vanilla and Chocolate
• Certifications: Vegan, non-GMO
• Subscription: Subscribe & save 5% + free shipping
• Price: $49.99

Why I picked it: 

The popularity of Transparent Labs stems not only from its high-quality products, but also from the transparency of its ingredients—as its name suggests. Reigning as our best plant-based protein powder, Rice & Pea Protein by Transparent Labs meets all of these criteria. To begin with, Transparent Labs uses one of the best vegan proteins in this product, pea protein isolate, which can support the repair, maintenance, and growth of muscle and improve body composition during weight loss (2). Pea proteins are also rich in iron, an essential mineral the body needs for growth and development (3). 

Transparent Labs Rice & Pea vegan protein contains 120 calories but 24 grams of protein, making it ideal for a quick post-workout snack or afternoon pick-me-up, paired with some healthy fats and a high-fiber carbohydrate.

Plus, this protein is organic, soy-free and low-carb, great for those who are on a keto diet or counting macros as part of their fitness goals.

What we love:

• Informed-Choice certified
• Pea proteins are a great source of essential amino acids
• Minimal ingredients list
• Low in calories, fat, carbs and sugar
• Can be stacked with other Transparent Labs products

What to consider: 

• Only two flavor options
• Some users say flavors aren’t tasty

Best Pea Protein Powder: Legion Plant+ Plant Protein Powder

SI Showcase + Legion

Overall score: 4.16/5

Key features and specs:

• Amount of protein per serving: 25 grams
• Nutrition facts: 140 calories, 25 grams protein, 5 grams carbs, 3 grams fats
• Protein source: Organic pea and rice protein
• Serving size: 1 scoop or 36 grams
• Sweetener: Stevia, monk fruit and erythritol
• Flavors: Cinnamon Cereal, Mocha Cappuccino, Dutch Chocolate, French Vanilla
• Certifications: Vegan with no gluten, GMOs, sugar, soy or dairy
• Price: $50

Why I picked it:

In need of a protein powder that’s not only plant-based, but has the necessary nutrients to help you work towards your goals? Enter the small but mighty pea. Some studies have reported that pea protein supplementation is just as effective as animal-derived proteins such as whey (14). This may be because they contain adequate quantities of leucine (15) and important essential amino acids to maintain and build muscle mass. Legion’s pea-based Plant+ Protein Powder relies on pea protein powder supplemented further with rice protein, which are used together to help support your muscles. Altogether, you can expect 24 grams of vegan protein with every serving. Aside from vegan plant protein, you won’t find any extra ingredients like GMOs, soy, sugar or dairy.

What we love:

• Production facilities are NSF-certified, FDA-inspected and cGMP-compliant
• Lab-tested for quality assurance
• Uses natural sweeteners over sugar

What to consider:

• Pricier cost per serving at $2.50

Best Tasting Plant-Based Protein Powder: KOS Organic Plant Protein

SI Showcase + KOS

Overall score: 3.89/5

Key features and specs:

• Amount of protein per serving: 20 grams
• Nutrition facts: 160 calories, 20 grams of protein, 9 grams of carbs, 7 grams of fats
• Protein source: Five-source protein blend including pea, pumpkin seed, flaxseed, quinoa and chia seed
• Serving size: 2 scoops or 39 grams
• Sweetener: Organic coconut sugar, organic stevia and organic monk fruit extract
• Flavors: Blueberry Muffin, Chocolate, Chocolate Chip Mint, Chocolate Peanut Butter, Salted Caramel Coffee, Vanilla, Unflavored and Chocolate v2
• Certifications: Certified USDA Organic, vegan and non-GMO
• Price: $49.99

Why I picked it:

In addition to providing a high level of nutrients and being certified USDA Organic, KOS Organic Plant Protein also comes in as our best tasting plant-based protein powder. With eight tasty flavors that include Blueberry Muffin and Salted Caramel Coffee, it offers something for all palettes, and if you just don’t like flavored protein powder, there’s an unflavored option as well. “It has a good taste and I especially like the chocolate,” says Meghan Pendleton, RD, who personally believes “it’s one of the best-tasting plant-based protein powders on the market.”

This vegan protein powder is also sweetened with natural sweeteners (not erythritol or other sugar alcohols) like organic coconut sugar, organic stevia and organic monk fruit extract, so you don’t get that artificial flavor aftertaste that some protein powders have.

However, Pendleton says KOS Organic Plant Protein can be clumpy, so if you’re looking for an alternative that blends more easily, consider Orgain Organic Plant-Based Protein Powder, which offers a creamy taste and texture.

Related Post: The Best Tasting Protein Powders to Help You Achieve Your Fitness Goals

What we love:

• Eight tasty flavors to choose from, including an unflavored option
• Sweetened with natural sweeteners
• Organic plant-based protein powder
• Five-source protein blend for complete protein
• Vegan-friendly, gluten-free, soy-free and dairy-free

What to consider:

• Doesn’t always mix well and tends to be clumpy
• Higher sodium content (14 percent of the daily value per serving)

Best Vegan Protein Powder Overall: Cymbiotika Plant Protein

SI Showcase + Cymbiotika

Overall score: 3.95/5

Key features and specs:

• Amount of protein per serving: 20 grams
• Nutrition facts: 130 calories, 20 grams of protein, 10 grams of carbs, 2.5 grams of fat
• Serving size: 1 scoop or 35.37 grams
• Protein source: Organic hemp protein and organic pea protein
• Sweetener: None, but has 2 grams of sugar from other ingredients
• Flavors: Unflavored
• Certifications: Vegan, non-GMO, gluten-free, soy-free third-party tested
• Price: $88, $79.20 with subscribe and save 

Why I picked it: 

Although whey has long been considered the king of muscle-building supplements, it doesn't sit well with everyone... literally. Thankfully, it's not the only option. When choosing a vegan protein powder, it can be hard to find one that tastes good and has the right amino acid profile—Cymbiotika Plant Protein does both.

This organic pea and hemp protein blend contains 20 grams of protein, 10 grams of carbs and 2.5 grams of fat at only 130 calories, an ideal macronutrient profile for that post-workout shake. Cymbiotika plant protein is unflavored, but our tester says it "initially tastes like vanilla, but then has an earthy aftertaste similar to a greens powder."

Cymbiotika products are on the pricier end, but the brand prides itself on creating the highest quality supplements that have been third-party tested for purity (certificates of analysis are available upon request). Additionally, Cymbiotika products are non-GMO and free from preservatives.

What we love:

• Uses high-quality vegan proteins that have been shown to support muscle protein synthesis (45)
• Great macronutrient profile
• Reviewers enjoy the taste

What to consider:

• Very pricey

Best Plant-Based Protein Powder for Weight Loss: Ritual Daily Shake

SI Showcase

Overall score: 3.95/5

Key features and specs:

• Amount of protein per serving: 20 grams
• Nutrition facts: 115 calories, 20 grams of protein, 3 grams of carbs, 2 grams of fat
• Protein source: Organic pea protein
• Serving size: 1 scoop or 30 grams
• Sweetener: Fermented sugar cane and monk fruit
• Flavors: Vanilla
• Certifications: Vegan and non-GMO
• Price: $40

Why I picked it:

Ritual Daily Shake is our best plant-based protein powder for weight loss because it’s low in calories and fat and provides an ideal amount of protein (8). A serving of this vegan protein powder contains 115 calories, while also packing in 20 grams of protein to fight hunger and keep you feeling fuller for longer. Additionally, Ritual adds medium-chain triglyceride (MCT) oil to this protein, which has been shown in some studies to aid in weight loss (9).

Ritual Daily Shake is made from 100% plant-based ingredients, and it doesn't have any of the additives or chemicals that other vegan protein powders may have. It's also gluten- and major allergen-free, so it's a good option for a range of diets.

This protein powder comes in one flavor: Vanilla. Our tester tried it: "The Vanilla flavor is very mild, almost like a hint of vanilla. If you prefer lighter flavors, then you'll likely enjoy the taste," they say.

What we love:

• Pea proteins are a great source of essential amino acids compared to other plant-based sources
• Great macronutrient profile
• Reviewers say it mixes very well

What to consider:

• Only one flavor available

Best Personalized Plant-Based Protein Powder: Gainful Vegan Protein Powder

SI Showcase + Gainful

Overall score: 4.25/5

Key features and specs:

• Amount of protein per serving: 26 grams
• Nutrition facts: Depends on your personalized order
• Protein source: Organic brown rice protein and organic pea protein
• Serving size: 1 scoop
• Sweetener: Flavor boosts are sweetened with organic stevia leaf extract and organic monk fruit extract
• Flavors: Unflavored but includes six flavor boost options (Caffe Mocha, Rich Cocoa, Chocolate Peanut Butter, Madagascar Vanilla, Strawberry Cream and Cookies & Cream)
• Certifications: Non-GMO, vegan
• Price: Starts at $45

Why I picked it:

If a one-size-fits-all protein powder just doesn’t cut it for you, Gainful Vegan Protein Powder can be fully customized to meet a variety of health and fitness goals, such as weight loss, building muscle or supplementing your diet. Before making a purchase, you’ll take a five-minute quiz that gathers your fitness level, nutrition goals and personal metrics. It also lets you note any dietary restrictions, like soy-free or lactose-free, to help design a product that meets your needs. Once your quiz is complete, Gainful calculates ingredients in ratios that can help you achieve your goals, and gives you a totally customized product with simple ingredients. There’s an option to add a green tea extract to your personalized protein powder, as well, which Kimberly Nanninga, RD, says may be beneficial for weight loss (7).

However, if improving gut health is your goal, it’s important to note that Gainful protein powder doesn’t offer the addition of probiotics into its personalized formulas at this time. The protein powder itself comes unflavored and unsweetened, but includes six optional flavor boosts to give you a different flavor each day.

What we love:

• Personalization to meet various health or fitness goals
• Suitable for weight loss, weight gain, building muscle and more
• Each purchase comes with unlimited access to registered dietitian

What to consider:

• You’ll need to register to get a personalized formula
• Collagen boost needs to be bought separately
• Can’t be purchased on Amazon due to customization

Best Plant-Based Protein Powder for Recovery: Transparent Labs Rice & Pea Protein

SI Showcase + Transparent Labs

Overall score: 4.16/5

Key features and specs:

• Amount of protein per serving: 24 grams
• Nutrition facts: 130 calories, 24 grams of protein, 3 grams of carbs, 2 grams of fats
• Protein source: Pea protein and rice protein
• Serving size: 1 scoop or 32 grams 
• Sweetener: Organic stevia
• Flavors: French Vanilla and Chocolate
• Certifications: Vegan, non-GMO
• Price: $49.99

Why I picked it:

Made with just five ingredients—organic rice protein, organic pea protein isolate, natural flavor, Himalayan rock salt and organic Stevia—Transparent Labs Rice & Pea Vegan Protein offers one of the cleanest plant-based protein powders that works excellent for muscle recovery purposes. When taken immediately post-workout, pea protein supplementation can be an effective plant-based means to stimulate muscle protein synthesis, which is a critical process for muscle repair and maintenance or growth (5). It’s also a good source of iron with 4 grams per serving, or 20 percent of your daily value. Iron helps transport oxygen throughout the body and can be especially helpful for people following vegetarian and vegan diets, which tend to be low on iron (6). To take your recovery even further, Transparent Labs encourages stacking its products, or buying a group of products that complement one another for maximum effect and benefits.

What we love:

• Includes 4 grams of iron per serving
• Rice and pea proteins are a good source of essential amino acids
• Minimal ingredients list
• Low in calories, fat, carbs and sugar
• Can be stacked with other Transparent Labs products

What to consider:

• Only two flavor options
• Some users say flavors aren’t tasty

Best Ingredient Profile Plant-Based Protein Powder: KOS Organic Plant Protein

SI Showcase + KOS

Overall score: 3.89/5

Key features and specs:

• Amount of protein per serving: 20 grams
• Nutrition facts: 160 calories, 20 grams of protein, 9 grams of carbs, 7 grams of fats
• Protein source: Five-source protein blend including pea, pumpkin seed, flaxseed, quinoa and chia seed
• Serving size: 2 scoops or 39 grams
• Sweetener: Organic coconut sugar, organic stevia and organic monk fruit extract
• Flavors: Blueberry Muffin, Chocolate, Chocolate Chip Mint, Chocolate Peanut Butter, Salted Caramel Coffee, Vanilla, Unflavored and Chocolate v2
• Certifications: Certified USDA Organic, vegan and non-GMO
• Price: $49.99

Why I picked it:

KOS Organic Plant Protein is loaded with nature-powered ingredients and contains no sugar alcohols like erythritol. There are no lab-grown ingredients here, but rather ones found in nature that are actually nutritious. If a product’s ingredient list includes a ton of names you don’t recognize, chances are those ingredients aren’t the best for you. Luckily, this plant-based protein powder’s ingredient profile has recognizable names, like Himalayan salt, organic coconut milk and organic pea protein. “I like that it includes whole food ingredients and provides a few grams of fiber per serving,” Pendleton says.

This vegan, five-source protein blend also includes essential vitamins and minerals like iron, copper, Vitamin E and riboflavin. However, Pendleton advises keeping an eye on the fat content if you eat a lower-fat diet. “The saturated fat content is a little high for a plant-based protein powder due to the inclusion of coconut,” she explains. “If someone needs to be conscious of their saturated fat intake and LDL-cholesterol, they may want to choose a different powder.”

What we love:

• Recognizable names on ingredient list
• Includes whole food ingredients
• Each serving packs in 3 grams of fiber
• High in essential vitamins and minerals
• No hormones, antibiotics, pesticides, artificial sweeteners or colors

What to consider:

• Higher saturated fat content with 20 percent of the daily value per serving
• Some users report powder has a grittier texture

Best Plant-Based Protein Powder for Muscle Growth: Kaged Plantein

SI Showcase + Kaged

Overall score: 4.11/5

Key features and specs:

• Amount of protein per serving: 26 grams
• Nutrition facts: 150 calories, 25 grams of protein, 4 grams of carbs, 4 grams of fats
• Protein source: Pea protein
• Serving size: 1 scoop or 35 grams
• Sweetener: Steviol glycoside and sucralose
• Flavors: Banana Bread and Cinnamon Roll
• Certifications: Micropure Quality Guarantee, vegan and Informed Choice for Sport
• Price: $29.99

Why I picked it:

It can be challenging to find a plant-based protein that helps with muscle-building, but Kaged Plantein shines in that regard. Plantein is formulated with Ingredient Optimized Technology that changes the surface area of plant-based pea protein, making it 300 percent more easily absorbed than regular pea protein. So, what exactly does that mean?

This technology enhances amino acid absorption, which Kaged claims makes its vegan protein powder as effective as whey protein at building muscle. It’s also higher in protein content and packs in 26 grams per serving, which is an attractive option for those with high protein intake needs or for athletes to maximize their training (10).

What we love:

• Includes 4.5 grams of BCAAs
• Good source of essential amino acids
• Higher protein content for muscle growth
• Third-party tested and banned substance-free
• Mixes well into smoothies or cold liquids

What to consider:

• Includes artificial sweeteners
• May not be the best choice for non-athletes

Best Plant-Based Protein Powder for Pregnancy: Ritual Daily Shake

SI Showcase + Ritual

Overall score: 3.95/5

Key features and specs:

• Amount of protein per serving: 20 grams
• Nutrition facts: 115 calories, 20 grams protein, 3 grams carbs, 2 grams fats
• Protein source: Organic pea protein
• Serving size: 1 scoop or 30 grams
• Sweetener: Fermented sugarcane and monk fruit
• Flavors: Vanilla
• Certifications: Non-GMO, vegan
• Price: $40

Why I picked it:

Experts recommend that pregnant women get 75-100 grams of protein per day (11), which isn’t always the easiest to get through food alone. That’s where protein shakes or protein powder designed for pregnancy come in handy, and Ritual Daily Shake qualifies as the best in this category. “Ritual is a good choice for plant-based eaters who are pregnant due to its choline content,” Pendleton says. “Choline is an important nutrient for healthy pregnancy and fetal development (12). The current intake recommendation is 450 milligrams of choline per day (13). This can be hard to achieve with a diet that excludes animal products, as eggs and meat have a much higher concentration of choline than plant foods.” Still, even if you don’t follow a vegan diet, but simply prefer plant-based protein for its taste or health benefits, Ritual Daily Shake is a safe choice for pregnancy since it’s non-GMO, third-party tested and uses traceable ingredients.

Related Post: The Best Choline Supplements

What we love:

• Gluten and major allergen-free
• Non-GMO and third-party tested
• Incorporates traceable ingredients
• High serving of choline to support healthy pregnancy
• Each serving has 4 grams of BCAAs

What to consider:

• Only comes in one flavor
• Bag-style packaging can be messy
• Designed to be used with cold liquid, rather than in a smoothie

Best Organic Protein Powder: Orgain Organic Protein

SI Showcase + Orgain

Overall score: 3.93/5

Key features and specs:

• Amount of protein per serving: 21 grams
• Nutrition facts: 160 calories, 21 grams of protein, 21 grams of carbs, 4.5 grams of fat
• Protein source: Pea protein, brown rice protein, chia seeds
• Serving size: 2 scoops or 50 grams
• Sweetener: Erythritol
• Flavors: Vanilla Bean, Creamy Chocolate Fudge, Chocolate Coconut, Chocolate Caramel Sea Salt, Chocolate Peanut Butter, Peanut Butter, Natural Unsweetened, Iced Coffee, Cookies 'n Cream, Strawberries & Cream
• Certifications: Non-GMO, vegan, USDA Organic, gluten-free, Kosher
• Price: $44.99

Why I picked it:

Orgain Plant Protein is made from 50 organic superfoods, much more than you'll see in most protein powders. All that variation makes for a greater macro and micronutrient profile. Failing to get enough micronutrients can lead to disease (43), so getting so many in a protein powder is a great way to hit your daily values. To bolster its impressive nutritional profile, Orgain has a number of certifications, including USDA Organic, Non-GMO, gluten-free, Kosher and of course, vegan. 

Orgain comes in 10 flavors and has 21 grams of protein per serving. It has no added sugar and is sweetened with erythritol, a sugar alcohol that is an artificial sweetener. Our tester, Rachael H., really enjoyed the Chocolate flavor. "When I blend it with oat milk, almond butter, frozen banana pieces and spinach, it comes out tasting like a chocolate banana milkshake," she says.

What we love:

• Made from more than 50 superfoods
• Certified USDA Organic and non-GMO
• Mixes well

What to consider:

• Erythritol sweetener can upset some people's stomachs (44)

Sources of Plant-Based and Vegan Protein

Plant-based protein powder is made from a variety of natural sources that include nuts, whole grains and legumes. Some popular plant-based protein powders are pea, brown rice and hemp protein, but many plant-based protein powders often include a protein blend of multiple sources to deliver a complete protein, since few plants contain all essential amino acids (16). Only a handful of plant proteins, like pea protein, can be classified as complete proteins since they include all nine essential amino acids–in the proper amounts and ratios–that the human body needs to grow and repair tissue (17). These are the most common sources of plant-based protein and the wellness benefits that they can provide:

Pea protein

Pea protein powder is a popular form of plant-based protein derived and extracted from yellow peas and green split peas. This blend of pea protein can be a beneficial addition to your daily diet, since peas are easy to digest (18), and tend to be easy on the stomach (though there are always exceptions). In fact, research shows that pea protein can be digested just as efficiently as casein or whey protein (19), thanks to its essential amino acid profile that’s similar to the one found in milk protein. Plus, pea protein has a host of benefits (20): It’s good for your heart, offers antioxidant support and regulates intestinal bacteria activities (AKA promotes a healthy gut).

Related Post: Pea Protein vs Whey Protein: Which Is Better?

Seed protein

Seed protein can be derived from a number of sources including chia, sunflower and pumpkin seed protein, or it can include a blend of different seeds (like hemp seeds and pumpkin seeds [21]). Many of these seeds are true superfoods and offer a healthy amount of fiber, protein and monounsaturated or polyunsaturated fats (22), which can help reduce blood sugar, cholesterol and blood pressure when consumed as part of a healthy diet. Some people even turn to hemp seed protein powder in particular for its blood pressure benefits, and it’s often used as part of a diet to help reduce blood pressure. Pumpkin seeds may also help regulate blood sugar within the normal ranges (23), although more research is needed to further explore this potential benefit of the popular seed protein.

Brown rice protein

Brown rice protein is ultra-high in fiber and healthy carbohydrates (24), and is a top source of plant-based protein. Many people also turn to it for its fat-decreasing benefits and its ability to increase lean body mass (25). However, the pros don’t stop there. Brown rice may also help reduce blood sugar (26), decrease high cholesterol, protect your heart and offer antioxidant support. While brown rice protein may not be the most effective plant-based protein for bulking up, it’s one of the best, if not the best, choice for those with weight loss goals who consume plant protein.

Hemp protein

Hemp is a pretty notable buzzword right now, but did you know this plant offers quite a bit of vegan protein? While not as prominent as pea and brown rice protein, researchers at Cornell University note that this newcomer to the plant protein scene is pretty dense with the stuff, yielding about “25 to 30 percent protein." One study also found that hemp also contains naturally occurring anti-inflammatory qualities to it (27). 

Spirulina protein

Sourced from algae, Spirulina is naturally rich in antioxidants, essential amino acids, vitamins and protein, with studies pointing to its immune-boosting potential (28). 

Soy protein

When it comes to high protein powered by plants, it’s hard to beat soy. Soy protein is considered to be a “complete protein” similar to that of whey protein (29), but contains less essential amino acids per raw amount. Even still, it may be a viable option for those looking to work on creating muscle mass since it contains leucine (30), an essential branched chain amino acid responsible for protein synthesis and thus, muscle building (31).

Chickpea protein

Chickpeas naturally contain protein and a complete profile of all the essential amino acids your body needs (32). While chickpea protein is less popular than other plant-based proteins, it's an alternative to those who prefer to stay away from soy or seed-based proteins.

How To Choose the Best Vegan Protein Powder for You

At the end of the day, the best plant-based protein powder for you will depend on your dietary needs, personal preferences and health and fitness goals. There’s no such thing as the perfect supplement for everyone because what may work for you may not work for someone else. Consider these factors when selecting a plant-based protein that fits your needs and lifestyle:

Dietary needs

If you’re looking to build or maintain muscle mass, Robert Iafelice, MS, RDN and nutrition expert at SET FOR SET, recommends looking for a plant-based protein powder with around 2 grams of leucine per serving. “Leucine is the key amino acid that triggers muscle protein synthesis, and best used post-workout,” he explains. There’s also some debate as to whether or not added sugars are always bad, since some people prefer sugar following a hard workout, but Iafelice suggests being cautious. “Best are natural sweeteners such as stevia, erythritol or monk fruit.”

For those eating vegetarian or vegan diets, Hansen suggests seeking out a plant-based protein powder with a complete amino acid profile, which is usually a blend of different protein sources. A good rule of thumb is to look for protein products that contain complete proteins which include all essential and non-essential amino acids.

“I especially like plant-based protein powders labeled for ‘sport,’ because this typically means there is enough of the amino acid leucine in the product to trigger muscle protein synthesis."

If you follow a gluten-free diet, be sure to buy a product made without gluten ingredients that's processed in a facility with no gluten. It’s also important to consider your overall protein intake needs. If you’re planning on using plant-based protein powder as a meal replacement, be sure to buy a product with higher grams of protein per serving (such as 20 to 30 grams), micronutrients and carbohydrates to help you stay full and energized.

Ingredients

A simple protein powder with minimal ingredients is usually your best option. This helps you steer clear of unnecessary fillers and additives like artificial flavors, which can tack on extra calories, sugar and carbs. Also, be wary of marketing gimmicks like proprietary blends with undisclosed amounts of so-called superfoods.

If you avoid animal sources altogether, Kim Beals, PhD, RD, CSSD also recommends looking for nutrients that are typically deficient in vegetarian diets(33). “Plant-based protein powders should contain ‘shortfall nutrients’ or nutrients under-consumed, such as calcium, iron, Vitamin D and Vitamin B12,” she explains. Soy is another controversial ingredient that some people steer clear of(33), since soy can cause hormonal disturbances in premenopausal women. If you avoid soy, be sure to select a product that’s soy-free.

Cost

Budget is an important factor to consider, especially if you plan on using plant-based protein powder daily. While there are many budget-friendly plant-based protein powders available on the market, you may want to consider splurging for a higher-quality product if your budget allows, since these products are more likely to have undergone additional safety testing and include cleaner ingredients (hence the higher price point). Unfortunately, plant-based protein powders tend to be more expensive than their whey counterparts, since there is less demand and they're harder to make.

Quality and safety

Check that any products you purchase and consume, including supplements like protein powders, have been properly tested to ensure their quality, purity and safety. This helps guarantee that what you’re putting into your body won’t have harmful substances or that these products have been produced in a way that could negatively impact your health.

One way to help guarantee the purity of products is to look for specific labels and third-party testing, says Mary Wirtz, MS, RDN, CSSD. “When looking for a plant-based protein powder, you want to opt for one that is NSF-certified or Informed Choice for Sport,” she explains. “These verifications imply that the product has been third-party tested for purity and is free from specific banned substances and contaminants.” As a registered dietitian, Wirtz urges her clients to avoid any plant-based protein powders that are not third-party tested. Another way to help guarantee quality products is to seek out protein powders that are certified USDA Organic or non-GMO, the latter of which means a product has been created without any genetic engineering.

Health and fitness goals

Buying a plant-based protein powder that aligns with your health or fitness goals is the best way to ensure that any product you buy will help you achieve your goals. Protein powders tend to come in two different categories that include more general protein powder (i.e., the kind you’ll throw into a smoothie with some peanut butter) and mass gainers. Mass gainers are designed specifically to help people bulk up or gain weight, and these are much higher in calories, protein, carbs and fat (one serving of a mass gainer supplement, for example, can pack in up to 750 calories). If your goal for using protein powder is to lose weight or simply supplement your protein intake, it’s best to stick to a more traditional protein powder that’s lower in calories and carbs.

What To Avoid In a Vegan Protein Powder

As with any supplement, there are things you’ll want to steer clear of when deciding which plant-based protein powder to purchase. For those aiming to limit carb or fat intake, plant-based protein powders may include comparatively higher carb and fat content vs. whey or other animal-based protein products (although higher carb or fat content may be beneficial for particular populations such as athletes or those on a ketogenic diet). Before buying a plant-based protein powder, it can be a good idea to calculate your overall macronutrient intake—or how much protein, carbs and fat you’re consuming—with a calorie counter app to make sure you’re within your desired ranges.

Still, it’s not just carbs and fat content that you’ll want to keep an eye on. “I recommend avoiding anything with artificial sweeteners, dextrins or maltodextrins, soy protein and vegetable oils,” explains dietitian Megan Hansen, RD. “Other ingredients like psyllium, gums, fillers, sugar alcohols and even natural flavors are unnecessary and for many can cause bloating and gas.” It’s also a good idea to check that your protein powder is being third-party tested, she adds, since some plant-based protein powders are known to be high in heavy metals. In fact, data shows that more than 75 percent of plant-based protein has measurable levels of lead (34).

Potential Side Effects of Plant-Based Protein Powder

Just like any protein powder, plant-based protein powder might have side effects including bloating, nausea, diarrhea and kidney dysregulation if consumed in high amounts. However, research shows that this amount is more than 5 grams per kilogram of body weight per day, which is hard to reach for most people (35). Plant-based protein also tends to be high in sodium, so those who need to consume a low-sodium diet may need to watch for this.  

Methodology: How We Chose the Best Vegan and Plant-Based Protein Powders

We chose products for our list of the best plant-based protein powders based on a number of factors reflected in our plant protein powder scoring methodology. We score each protein powder from 1-5 (with 5 being the highest possible score) across seven categories, and average the seven scores for an overall rating out of 5. The categories include:

• Protein source: Common sources of plant protein are soy, pea, hemp, brown rice, lentils, chia seed, pumpkin seed and blends. We look for protein sources that yield a high amount of protein per serving.
• Complete protein: The best plant-based proteins are complete protein sources—containing all nine essential amino acids.
• Macronutrient calories per serving: We prioritize plant protein powders with the most calories from protein—as opposed to fat or carbs.
• Total protein per serving: While everyone has varying protein needs, 25-30 grams of protein is generally recommended with each snack or meal. This amount is also the best value per serving of protein powder.
• Price per gram of protein: While price isn't always indicative of quality or value, we do reward plant protein powders that are more affordable, though we give this category less weight than the others.
• Sweeteners: We consider research about common sweeteners when assessing which plant protein powder formulas provide the least health risks to users.
• Bonus credits: Plant protein powders can earn small bumps in their overall score by having third-party testing credentials, no proprietary blends, an organic certification, sustainable packaging and the addition of digestive enzymes.

We also receive input from our panel of expert contributors, which includes registered dietitians and highly credentialed experts in sports nutrition and exercise science.

Learn more about our nutrition and supplement review process, as well as our plant protein powder scoring methodology. 

Plant-Based Protein Powders FAQs

Is plant-based protein powder better than whey protein?

While whey protein is often hailed as the gold standard of protein powder, registered dietitians have mixed responses as to whether or not one type of protein powder is better than the other. Some say it depends on the buyer, while others lean in favor of whey protein. 

Compared to whey and other animal proteins, Iafelice says plant protein is lower in leucine, an essential amino acid and one of the three branched-chain amino acids that promote muscle protein synthesis, which is a process required for muscle growth. Animal-based protein sources (37), on the other hand, have a higher amino acid profile according to recent data. Most animal-based proteins are also complete protein sources (38), which are proteins that include all nine essential amino acids.

Other dietitians and nutritionists believe it ultimately comes down to the quality of ingredients and ingredient lists to determine which protein powder type is better. “There are a lot of protein powders on the market that are highly processed, regardless of whether they are whey protein or plant-based protein,” Nanninga says. “Whey protein powders, in my opinion, are great for the young or middle-aged athlete or strength trainer who has regular digestion. In my 13 years as a dietitian, I have also found that high-quality plant-based protein powders are better tolerated by females and easier on the digestive system. They both have a place.”

Should I switch to vegan protein powder?

Whether or not you should switch to plant-based protein powder will ultimately depend on your health goals, needs and personal preferences. If you follow a strict vegetarian or vegan diet and aren’t getting enough protein from whole foods, incorporating a plant-based protein powder can be a great way to increase your protein intake. Likewise, if you avoid animal products for other reasons, switching to a plant-based protein can be a safe way to steer clear of them. 

Even if you eat animal sources, some people may benefit from a plant-based protein powder, especially if they need to eat dairy-free for inflammation reasons, or if whey protein just doesn’t sit well with their stomachs. Then, there’s taste. Many plant-based protein powders rival the taste and texture of their animal-sourced competitors, leading people to switch to them, but that's ultimately a matter of personal preferences.

Does vegan protein cause inflammation?

In general, vegan, plant-based protein shouldn’t cause inflammation, unless you have an allergy or sensitivity to the protein source, such as oats or hemp. In fact, Pendleton says many vegan protein powders can do quite the opposite. “Whole food sources of plant proteins are known for being rich in fiber, micronutrients and phytonutrients associated with lower inflammation,” she explains. This includes nuts, legumes and whole grains (39), among other whole food sources.

Can you build muscle with vegan protein powder?

As long as you get enough protein (0.8 grams per kilogram of body weight per day for minimum daily intake and up to 2 grams per kilogram of body weight depending on exercise goals), Pendleton says vegan protein powder can be effective at building muscle. “Muscle protein synthesis is stimulated by protein intake and exercise,” she explains. “As long as the protein intake is sufficient, plant-based protein powders can help build muscle.” In fact, research shows that consuming whey protein instead of plant-based protein or vice-versa doesn’t have any bigger impact on muscle strength and mass (40), as long as enough total protein is consumed overall.

Related Post: How To Use Protein Powder

Is vegan protein powder actually healthy?

Vegan protein powder sourced from plants can offer substantial amounts of protein with every serving, and can offer a healthy alternative to animal-sourced proteins. This can especially be beneficial for those with allergies to dairy, eggs and other animal proteins. 

Is plant-based protein powder vegan?

Not all plant-based protein powders are vegan, so it's important to read the nutrition label if this is your concern. Most plant-based proteins are made from brown rice, pea, or soy products, but some may contain milk derivatives or eggs. 

Final Thoughts

Whether you follow a vegetarian or vegan diet, are sensitive to dairy or simply enjoy the taste of plant-based protein, there’s a reason plant-based protein powders are so popular. Plant-based protein has shown to be correlated with a host of anti-inflammatory benefits and can be just as nutritious as whey or other animal-based protein powders (41), especially with the right blend of protein sources. Similar to animal-based protein supplements such as whey protein, plant-based protein supplements have been shown to support positive changes in body composition and training outcomes for active individuals (42). If you’re thinking about switching to vegan protein powder or you’re looking for a new product to try, be sure to consult our list of the best vegan protein powders for our top picks and what makes them superior.

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Expert Contributors

Chris Mohr, RD and PhD

Chris Mohr is a registered dietitian who holds a Ph.D. in exercise physiology. He has worked with athletes ranging from NFL players to WWE wrestlers, along with celebrities and executives worldwide. He has been a featured speaker at many conferences around the world.

Mike Roberts, PhD

Dr. Roberts is a Professor in the School of Kinesiology at Auburn University where he serves as the Director for the Nutrabolt Applied and Molecular Physiology Lab. He currently has over 190 publications in several preeminent physiology and nutrition journals, serves in senior editor roles for various physiology journals, and has given numerous lectures at regional, national, and international scientific conferences and venues.

Eddie Jo, PhD

Dr. Eddie Jo is a Professor of Exercise Physiology and Director of the Cal Poly Pomona Human Performance Research Lab. His research serves to innovate and advance the application of exercise training methodologies, nutrient intake, and technologies for the optimization of human health and performance, energy metabolism, body composition, and endocrine function. He has over 8 years of experience as Expert Witness: exercise-related personal injury.

Tim Ziegenfuss, PhD, CSCS, FISSN

Tim Ziegenfuss, PhD, CSCS, FISSN, is a standout in the world of sports nutrition and exercise science, bolstered by graduate degrees from Purdue University and Kent State University. Beyond academia, he serves as a Past President and Fellow of The International Society of Sports Nutrition. As CEO of The Center for Applied Health Sciences, his focus is overseeing innovative research with real-world impact and guiding product ideation and creation for major retailers all around the world.

Jenevieve Roper, Ph.D, CSCS.

Dr. Jen Roper is an Associate Professor of Health and Human Sciences at Loyola Marymount University. She received her PhD in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She currently teaches a wide variety of courses, including Nutrition, Kinesiology and Scientific Principles of Strength & Conditioning.

Additional contributors:

• Kimberly Nanninga, RD
• Mary Sabat, MS, RDS, LD
• Megan Hansen, RD

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Prices are accurate and items in stock as of publish time.