Looking for a protein powder that can help you stay under your calories for the day?
Today we’ll take a look at a few of the best low calorie protein powder options in 2024.
As a nutritionist, I’ll help guide you through some of the things to look out for while giving some key factors to consider before picking the right one for you.
The information provided in this blog article is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
What makes a good low-calorie protein powder?
Under 115 calories per serving
At least 20g of protein
Low Sugar (less than 2g)
Something you enjoy
All of the protein powders on the list will be under 115 calories. This is good for those looking to lose weight, burn fat, control overall weight management, or fulfill certain dietary needs.
The powders will also contain a good amount of protein, at least 20g per serving. Protein is important for building muscle, regulating hormones, and many other things.
Another important thing to look at when choosing a good protein powder is the sugar content. While sugar makes things taste great, having too much of it can lead to inflammation, high blood pressure, weight gain, and even diabetes. All the protein powders on this list will have less than 2g of sugar per serving.
And lastly, it’s important to pick a protein that you enjoy drinking. Whether it’s the taste or the ingredients, pick a protein you can consistently drink to help you hit your protein goals daily.
Best Low Calorie Protein Powder
In no particular order.
1. SEEQ Whey Protein
SEEQ whey protein is a new alternative to traditional milky protein shakes. It’s much more refreshing juice after an intense workout session. With only 100 calories per serving, it’s a great low-calorie option with a good amount of protein (22g/serving). SEEQ also has 5 different flavors:
Blue Razz Freeze
Mango Pineapple (Best Flavor in my opinion)
Its protein source comes from whey protein isolate. This form of protein is highly filtered to reduce fats and lactose, which can be helpful for those with lactose intolerance. Keep in mind this doesn’t mean it’s dairy-free so if you do have a dairy allergy, it may be best to look for other options.
2. Isopure Clear Whey Protein Isolate
Another juice-like protein powder is the Isopure Cleay Whey Protein Isolate. This powder is only 90 calories with 20g of protein. It also has 2g of carbs with no fats making this a macro-friendly protein powder. It comes in 6 unique flavors:
Pineapple Orange Banana
The protein source used in this powder is whey protein isolate. Along with this are natural flavors, citric acid, and some fruit and vegetable juice.
3. Promix Unflavored Vegan Protein Powder
Promix is known for its clean and artificial-free ingredients. This particular protein powder only has 115 calories with 25g of protein. It’s also fat-free with 2g of carbs and no sugars.
The source of protein used in this vegan powder is yellow pea isolate. Most plant protein sources are known to be “incomplete proteins” meaning that they don’t contain all of the 9 essential amino acids, but research shows that pea protein is considered to be complete.
Similar to whey protein isolate and concentrate, this can be good for building muscle and recovery.
Along with pea protein, this powder also has vitamin b12. And that’s it, just 2 ingredients.
4. Isopure Zero Carb Whey Protein Isolate
Isopure is one of the most popular protein powder brands on the market. This zero-carb powder is only 100 calories with 25g of protein, making this as protein-dense as possible. It comes in 6 flavor options:
Cookies and Cream
Strawberries and Cream
Vanilla Salted Carmel
As the name suggests, the protein source is whey protein isolate along with a vitamins and minerals blend, soy lecithin (emulsifier), some artificial flavors (varies between flavors), sucralose (artificial sweetener), and xanthan gum (thickening agent).
Key Factors to Consider
Dietary Restrictions/ Allergies
Price will vary from person to person, but make sure it’s something within your budget.
Taste is another crucial factor for some. Along with macros to follow, try to pick a protein powder you enjoy drinking. This will help keep you consistently drinking it to aid you in hitting your protein intake each day.
Ingredients can play a big role. If you’re very specific on artificial ingredients or if you have religious practices that don’t allow for certain ingredients, it’s important to make sure the protein aligns with these values.
Dietary Restrictions/ Allergies
This is crucial for the health and safety of everyone. If you’re allergic or sensitive to certain ingredients (ex. lactose, gluten, soy, etc.), then it’s important to make sure the protein powder you choose doesn’t contain something that isn’t safe for you to consume.
And lastly, pick a protein powder that can help you with your fitness goals. Keep in mind that protein powders are not necessary to reach your goals, but they can be very helpful and convenient.
If your goal is to lose weight, then some of the options on this list can be helpful.
If your goal is to gain muscle, then be sure to look for something around 25g+ per serving to make sure you’re getting enough protein to build muscle.
Does zero-calorie protein exist?
No. As cool as that may sound, protein is a macronutrient that contains 4 calories per 1 gram. So in theory, if you had a “zero calorie protein”, you would also have 0g of protein.
Is it OK to take protein powder for weight loss?
Yes. Regardless of fitness goals, protein is always important and protein powders can be an efficient way to get some in.
At the end of the day, losing weight is a straightforward process that requires you to be in a calorie deficit. This just means that you eat fewer calories than maintenance. How much less? This will depend on your goals and health.
How much protein do I need?
Protein from your diet should take up around 10-35%. The specific grams will vary from person to person due to many factors like age, sex, and fitness goals.
Ultimately, protein powders are not necessarily needed to reach your protein intake, but they are convenient. Be sure to watch out for high-sugar powders as these can hinder your progress toward your weight loss goals.
The ones on the list are a few great options to try or look into, but everyone has different preferences and dietary restrictions, so don’t be afraid to have something different.
At the end of the day, we all want to reach our goals and get healthy, so stay consistent, stay active, and keep pushing!
Other Protein Powder Articles:
WebMD. (2021, March 8). Whey Protein vs. Whey Isolate: What’s the Difference? Retrieved July 20, 2021
Mayo Clinic Health System. (2020, July 22). Are you getting too much protein? Retrieved July 20, 2021
Texas Health. (2020, May 6). Pea is for Protein: What You Need to Know About Pea Protein Powder. Retrieved July 20, 2021.
Harvard Health Publishing. (2020, June). The Sweet Danger of Sugar. Retrieved July 20, 2021.
Piedmont Healthcare. (2019, May 10). Why is Protein Important in Your Diet? Retrieved July 20, 2021.