Top 6 Low Calorie Protein Powders [Upd. 2023]
6
Protein Powders Reviewed
59
Hours of Research
81
Reviews Examined
3
Experts Interviewed
Published by David Williams
As an engineer, David loves technical product comparison and analyzing the data to assess top products.
Table of Contents
These are our Top 6 low calorie protein powders based on many hours of research. And it’s well known that anyone looking to lose weight and improve their health must reduce their daily calorie intake.
Low calorie protein powders are among the most effective ways to nourish your body with the daily recommended protein without worrying about gaining weight. As a result, you’ll enhance your workout performance and burn more calories in the long run.
This article will answer your questions, from the crucial considerations when shopping for the best low calorie protein powders, to the best products in the market. You’ll also learn how to get the most from this game-changing protein supplement category.
But before all that, let’s explore the basics.
How Much Protein Should I Be Consuming?
Discussions about your diet are better handled with your nutritionist or dietitian. But here’s what research says when it comes to the ideal daily protein consumption per kilogram of body weight:
- Any sedentary adult below 65 years old (without health conditions or injuries) should take no less than 0.8 grams.
- The ideal protein consumption for active individuals below 65 years old (without health conditions or injuries) is between 1.0 and 2.0 grams.
- Both active and sedentary adults over 65 should ingest 1.2 to 2.0 grams.
- Adults recovering from an ailment or injury need 1.6 to 2.5 grams.
- Adults performing intense physical activities and aiming to build strength and muscle can start with 1.6 grams.
To optimize protein intake, you should consume both animal and plant-based sources. But remember that excessive consumption of animal protein can lead to problems like low bone density, cardiovascular risks, metabolic disorders, and renal disease. Therefore, vary your intake by increasing your protein intake on days when you are active and decreasing it on rest days.
How to Choose the Best Low Calorie Protein Powder
Protein powders are not made equal. And with numerous options, identifying a perfect product can be difficult. After all, we all have distinct objectives, physiology, and tastes. Hence there isn’t a universal “ideal.”
Generally, your choice will depend on the following factors:
Types
You’ll first want to consider the type of protein powder. Here, your options include:
- Whey protein powder – This is a popular and fast-digesting protein powder from milk containing all the essential amino acids. It’s common among athletes and bodybuilders.
- Casein protein powder – The protein powder also comes from dairy. It is slow-digesting whole protein, hence commonly used before bedtime to provide a steady release of amino acids throughout the night and to promote muscle recovery and growth.
- Soy protein powder – Unlike the first two options, soy protein is plant-based, hence ideal if you don’t consume dairy. The powder nourishes you with high quantities of essential amino acids and may lower cholesterol levels.
- Pea protein powder – This is another plant-based protein supplement with rich quantities of essential amino acids. In addition, it exhibits low levels of non-essential amino acids methionine and cysteine and is easy to digest.
- Egg protein powder – Egg whites are many people’s favorites, and this powder can be an excellent option if you have dairy or soy allergies or simply don’t consume them. It is a complete protein source, comprising all essential amino acids for muscle growth and repair.
- Hemp protein – This final option may not have as much protein composition as pea, but its nutrient profile is amazing. This powder is manufactured from the good old hemp plant and contains voluminous omega-three and six fats with low lysine content.
Nutritional Needs
Your individual nutritional needs and objectives are also worth considering. For instance, to gain muscle, consider products with high quantities of branched-chain amino acids (BCAAs), which facilitate muscle development and repair. On the other hand, if you are trying to lose weight, look for a protein powder with a lower calorie and fat content.
Protein Content
You also want to get the most from your low-calorie protein powder. You should prioritize options that offer a high protein content per serving. For example, 20-30 grams per serving would be fine. This amount will ensure that you are getting an adequate amount of protein to support your goals.
On the same note, you should also consider your powder’s amino acid profile. Generally, choose brands with all the essential amino acids.
Digestibility
The different types of protein powders exhibit varying abilities to digest and absorb. Ultimately, this will determine how long you’ll take to achieve your goals. Generally, whey protein and pea protein make excellent options as they’re easily digestible and are good choices for those with digestive issues.
Dietary Restrictions or Allergies
Consider any allergies or dietary restrictions when choosing a protein powder. For example, if you are lactose intolerant or vegan, you may need to choose a protein powder free from dairy or animal products.
Quality and Purity
Finally, you’ll want a high-quality protein powder free from toxic preservatives or contaminants. Therefore, prioritize protein powders that have been third-party tested for purity and quality.
Top 6 Low Calorie Protein Powders to Cut Weight and Build Lean Muscle
Crazy Nutrition
Ingredient Quality
Price
Overall Score
Vital Proteins
Ingredient Quality
Price
Overall Score
Dymatize
Ingredient Quality
Price
Overall Score
1. 100% Tri-protein – Crazy Nutrition
Crazy Nutrition’s Tri-Protein formula makes the perfect protein solution if you’re an athlete with ambitious fitness goals.
Product Specifications
Each serving of Tri-Protein formula nourishes you with:
- 96 calories
- 23.25 grams of protein
- 6 mg of DigeZyme® Enzyme Complex
- 1.58 g sugars
- 1.92 g carbs
- 0.92 g fat
- Non-GMO
- Fat-reduced cocoa powder
Features and Benefits
The first thing you’ll notice with this premium protein formula is its delicious flavor. In addition, it’s a simple supplement that can nourish your body with the necessary fuel to achieve your health and fitness objectives.
Tri-Protein contains six natural proteins that break down in three phases instead of one. Thus, you’ll gain relatively more energy and strength than most other protein formulas that primarily contain hemp, whey, or soy.
This unique powder allows you to recover faster from strenuous exercise, form and heal muscles, and feel sustained without discomfort. Therefore, you won’t worry about uncomfortable stomach cramps, “food coma” crashes, or biting hunger pangs. Moreover, with 21 grams of natural protein, Tri-Protein is among the most comprehensive, all-in-one protein formulas for your fitness goals.
Finally, the product is quite easy to use. Simply add one scoop to 16 oz. of your favorite shake and enjoy the delicious chocolate flavor after a strenuous workout or whenever you need a protein boost. Moreover, users don’t have to worry about stacking or adding fillers.
Notably, Tri-Protein comes in salted caramel, chocolate, and vanilla flavor.
Pros
- A product of an FDA-approved facility
- 60-day money-back manufacturer guarantee
- Outstanding taste in three different flavors
- Users gain access to muscle and health magazines for free
- gluten-free, GMO-free, and lacks fillers
- It contains the most natural, finest ingredients
Cons
- Only available on the brand's official website
2. Vital Proteins Collagen Peptides Best Collagen Protein
Vital Proteins Collagen Peptides are a perfect fit if you need a top-quality collagen supplement to boost your joint health, skin elasticity, and gut function.
Product Specifications
Each serving of Vital Proteins Collagen Peptides contains:
- 70 calories
- All essential amino acids, including arginine and alanine
- Each serving has 20 g of collagen
- 90 mg Vitamin C (100% daily value)
- Gluten and dairy
- 80 mg of Hyaluronic Acid for each serving
- Paleo friendly
- No artificial sweeteners
Features and Benefits
Contains a blend of powerful amino acids like lysine, glycine, and alanine. This remarkable low-calorie protein powder can prevent joint pains and osteoarthritis by promoting collagen synthesis. Moreover, the supplement contains hydrolyzed collagen. So the body can absorb it more easily than most other varieties.
Vital Proteins Collagen Peptides come from healthy grass-fed animals. So it’s sustainable and includes all three types of collagen (I, II, and III) in a single, convenient package.
And with no added flavor, you can easily mix it into your favorite drinks or spice up your savory menus like soup or pasta sauce.
Price
Vital Proteins is available in different pricing options. For a one-time purchase, the 9.33oz size costs $27.00, while the 20oz size costs $47.00. In addition, a 5 oz travel size costs $15.00, and the Stick Pack Box is $37.00. discounted subscription options are also available, including:
- 9.33oz for $20.25
- 20oz for $35.25
- Travel Size for $11.25
- Stick Pack Box for $27.75
Pros
- Minimal ingredient list
- A product of pasture-raised and grass-fed bovine
- No chalky consistency
- It's tasteless (the unflavored variety) hence pretty versatile
- It also aids skin elasticity and gut health and helps with joint pain.
Cons
- Lacks third-party testing seal
- The doses are exceptionally huge.
3. Dymatize ISO 100
The world-renowned Dymatize ISO 100 is perfect if you’re looking for quality powder packing a serious punch. Standing out among the ultra-fast absorbing and digesting varieties, the protein powder is ideal if you want something to support recovery after a strenuous workout.
Product Specifications
Dymatize ISO 100 contains the following ingredients per serving:
- 110 calories per serving
- 25 grams of protein
- 100% filtered whey protein isolate
- 5.5 grams of BCAAs (branched-chain amino acids)
- 2.6 grams of Leucine
- 1 gram or less of fat and sugar
Features and Benefits
ISO100 is among the highest-quality protein powders on the market. The manufacturer scientifically formulated this product for maximum gains in strength and muscle size, a vital component of your fitness journey.
But it doesn’t end there. ISO100 is also gluten-free (with only 0.5g of lactose) and easy on the stomach. The product has sucralose and steviol glycoside sweeteners, providing a delicious experience with no added sugar or fat. (1)
Are you concerned about your calorie intake? No worries. With only 110-120 calories per serving, ISO100 can easily fit into your low-carb diet plan. Moreover, 91% of its calories come from protein.
Try it in gourmet vanilla flavor and see the gains for yourself.
Price
Dymatize ISO 100 costs $28.99, approximately $1.58 per serving. So you’re sure of a quality protein source without breaking the bank.
Pros
- Hydrolyzed, hence exhibits ultra-fast absorption
- Mixes easily in fluids and meals
- Crave-crushing, tasty flavors
- Banned substance tested
- Easily digestible.
Cons
- Some users may not like its soy component
4. Gold Standard Whey Protein
Another effective whey protein powder, the Gold Standard, takes pride in its ability to “unlock users’ full potential and gains.” Optimum Nutrition is a brand you can trust because the manufacturer boasts over 30 years of experience. Unsurprisingly, the product is available in more than 90 countries.
Product Specifications
Gold Standard Whey Protein contains the following per serving:
- 112 kcal calories
- 24 grams of protein
- 5.5 g natural BCAAs
- 0.5 g saturated fat
- 2 g carbs
- 1 g of sugars
- 1.2 g fiber
- Essential vitamins and minerals
- No gluten or artificial growth hormones
Features and Benefits
Gold Standard 100% Whey Protein comprises a unique blend of three whey proteins: isolates, concentrates, and peptides, an attribute that sets it apart from most of its peers. The manufacturer sources the product primarily from whey protein isolate.
It’s 95% pure protein, contains low fat and carbs concentrations, and is lactose-free. These attributes are available in only a handful of products in the market and contribute to their ease of absorption and digestion.
Besides Gold Standard’s great protein quality, the product has valuable BCAAs. So it facilitates protein synthesis, diminishes muscle breakdown, and ensures optimal strength and performance. (2)
Another outstanding attribute of this product is it comes in over 20 different flavors, so there’s a taste for everyone. The most common ones include strawberry banana, chocolate peanut butter, and mocha cappuccino. These flavors come through if you’re looking for a tasty and satisfying post-workout treat. But if you plan to combine the powder with other menus, go for the unflavored.
Price
Gold Standard Whey Protein costs $33.99 for the 80-ounce unit.
Pros
- N.S.F. certified
- Comprises a digestive enzyme complex blend
- Free of banned substances
- Optimizes strength and performance
- Easily miscible and absorbs quickly into the body
- Aids endurance and post-exercise recovery
- Aids muscle growth
- Reinstates dwindling energy reserves
Cons
- Contains artificial sweeteners
5. Isopure Low Carb
A review of the most reliable low-calorie protein powders isn’t complete without the Isopure Low Carb protein powder, reputable for its rich nutrient content. Sourced from whey protein, each scoop of this top-of-the-line sports nutrition product contains 25g of pure whey protein isolate. Thus you’re sure of a sufficient daily protein supply without consuming unnecessary sugar or carbs.
Product’s Specifications
Each serving of Isopure Low Carb powder contains:
- 100-110 calories
- 100% Whey Protein Isolate
- 25g of Protein
- 0 g of carbs
- Fat composition of 0.5 g
- Vast essential vitamins and minerals
- Gluten and lactose-Free
Features and Benefits
You’ll find Isopure Low Carb whey protein ideal if you’re on a weight loss journey or following a low-carb eating pattern. Each serving contains a meager 110 calories and only 0.5g of fat.
Moreover, this product enriches your body with essential minerals like calcium, potassium, and magnesium. It’s also packed with wide vitamin varieties, including but not limited to A, C, K, and B12.
Another of the Isopure Low Carb’s major perks is its 13 delicious flavors offering different tasty ways to achieve muscle-building and recovery goals and manage weight. The product also promotes muscle health and boosts overall nutrition. Plus, it’s gluten and lactose-free and free of fillers.
The effective protein powder is available in 1-pound, 3-pound, and 4.5-pound containers.
Price
Isopure Low Carb protein powder’s cost starts from $31.99. In addition, purchasing on the product’s official website qualifies you for free delivery for orders beyond $75, and users who sign up for the manufacturer’s newsletter get 15% off their first orders.
Pros
- Pure whey isolate
- Top-quality protein alongside a range of essential minerals and vitamins
- Keto-friendly
- Different flavor options (13 of them)
- Very low-calorie content
- No carbs
Cons
- The product lacks an unflavored option
6. Whey Protein Isolate 100% Grass-Fed
In our entire list, the 100% Grass-Fed Whey Protein Isolate boasts the highest protein content per scoop. Each serving of this premium protein powder provides a whopping 28 grams, the highest ratio on the market. In addition, this product is unflavored and lacks added sweeteners, sugar, preservatives, flavorings, or colors. So you know what to choose if you prefer natural protein powder brands.
Product Specification
Here are the contents in each serving of Whey Protein Isolate:
- 140 calories
- 28 grams of protein
- 0g fat
- 1 g sugars
- 5 mg cholesterol
- Gluten-free
- 101 mg Calcium
- 1 mg Iron
- 140 mg sodium
- 2 g carbohydrates
- 142 mg Potassium
Features and Benefits
The isolate comes from grass-fed, hormone-free cows raised in New Zealand. So don’t expect any hormones, GMO components, or antibiotics. Instead, the cows’ diet increases omega-3s and diminishes saturated fats, enhancing the animals’ brain function, reducing inflammation, and ensuring humane farming practices.
Whey Protein Isolate is easy to mix and has a better taste and texture than its standard whey counterparts. The manufacturer leverages low-temperature drying techniques and instantiation with sunflower lecithin. This approach delivers a product that’s easy to blend with drinks and semi-solid foods.
Comprising just two ingredients, the product doesn’t pose the risk of artificial fillers or flavors. In addition, it contains natural and organic ingredients that make it easy to digest. So don’t worry about stomach sensitivity.
The product is perfect as a pre or post-workout booster for shakes, smoothies, drinks, juice, cooking, or baking recipes. It comes in several delicious flavors to satisfy different taste buds.
Price
The product costs $59.99 for a one-time purchase, and subscribing saves 15% and provides exclusive discounts and free shipping.
Pros
- Aids weight loss
- Ideal for post-exercise recovery
- No artificial coloring or preservatives
- Great muscle-building potential
Cons
- Lacks digestive enzymes
How to Gain Maximum Benefits from Your Protein Powder
After purchasing your ideal protein powder, you’ll want to get the most from it. Well, the following three tips will guide you aptly.
Find the Powder for Your Dietary Needs and Goals
Your journey should begin with finding the best tools for the job. For those on a keto diet, animal-based proteins are a better choice thanks to their lower net carbs. But if you are vegan, opt for high-quality plant-based sources like soy or hemp. In addition, choose a low-carb protein powder containing no more than 5g of net carbs in each serving.
Timing
So what’s the perfect time to consume your protein powder? Well, the truth is, it doesn’t matter. You’ll enjoy its benefits if you regularly nourish your body with sufficient protein. But if you have your personal weight goals, you’ll want to consider several expert recommendations.
For instance, to lose weight, adding protein powder to foods like yogurt can help you feel fuller and eat less. A protein-rich breakfast may also lead to fewer calorie intake throughout the day. Finally, those aiming to build muscle should consume the powder within two hours after their workout.
Experiment with Recipes and Flavors and Choose What You Like
Protein powders mostly exhibit a dull, chalky flavor. But you’re not limited and can enhance their taste with low-calorie fruits or sweeteners. For instance, you can create a delicious vanilla smoothie by mixing the low-carb vanilla powder with frozen berries, spinach, and unsweetened almond milk. This combination not only masks the powder’s bland taste but also results in a healthy and tasty beverage.
Obtain Protein From Your Diet
Supplements alone won’t get you there. To maintain a healthy and balanced diet, supplement your powder intake with protein from whole foods. But not all proteins are created equal, so you must be mindful of which ones you eat.
Proteins comprise 20 organic compounds called amino acids, but the human body can only produce 11. The rest are “essential amino acids” because they’re not readily available in the body. Thus, focus on foods that enrich you with the essential components that form the building blocks of strength and good health. (3)
Parting Shot
Quality organic protein powder with a low-calorie composition can be a game-changer whether you aim to gain muscle, maintain your current weight, or simply boost your protein intake. In addition, you can support your overall health and wellness by selecting a product that contains all essential amino acids and avoiding fillers and additives.
However, consulting with a healthcare professional or registered dietitian is important to determine the right amount of protein for your individual needs and goals. With their guidance, you can optimize your protein intake and achieve your best self.
Prioritize high-quality organic protein powder containing all essential amino acids and wholesome ingredients while avoiding fillers and additives. Get your low-calorie protein powder today!
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David Williams
A diet and fitness enthusiast, David is an ex-Army Airborne Ranger and Infantry soldier with decades of fitness and wellness experience. A West Point graduate with a degree in engineering, he focuses on technical research related to fitness, nutrition, and wellness. He loves the beach, and spending time with his wife and daughters.
References
- Steviol glycoside. Steviol Glycoside – an overview | ScienceDirect Topics. (n.d.).
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/steviol-glycoside - Protein synthesis – definition and examples – biology online dictionary. Biology Articles, Tutorials & Dictionary Online. (2022, June 24). https://www.biologyonline.com/dictionary/protein-synthesis#:~:text=Protein%20synthesis%20is%20the%20creation%20of%20proteins%20by%20cells%20that,folding%2C%20modifications%2C%20and%20proteolysis.
Protein and amino acids – recommended dietary allowances – NCBI bookshelf. (n.d.).
https://www.ncbi.nlm.nih.gov/books/NBK234922/
