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The Best Low Calorie Protein Powder
Shakes Great for Weight Loss

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Written by Tyler Sellers
Last Updated on
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Weight loss is possibly one of the primary goals of most of my clients. And they're almost always surprised when I suggest protein powders as a way to help them lose weight more effectively.

However, the dietary supplement market is flooded with products that are full of fat and carbs. These protein powders will not only create a barrier to weight loss goals but could also mean that you pile on some unwanted fat.

Over the years, our team here at Total Shape has managed to find some low-calorie protein powders that we generally recommend to our clients, especially for weight loss. Here are the top picks for the best protein powders with low calories.

Let's take a closer look.

Top ​Low-Calorie Protein Shakes (2020)

Product

Supplement Facts​

Key Highlights

Transparent Labs ProteinSeries

​#1 ​Transparent Labs

​(Editor's Choice)

  • Protein: 28g

  • ​Fat: 0g
  • Calories: 120
  • 28 grams of whey protein isolate per serving
  • 120 calories per serving
  • Nothing artificial added as fillers or flavors
  • Contains zero fat and only 1g of carbs
  • BEST PRICE until the end of ​March
Performance Lab Sport Protein

#2 ​Performance Lab

  • Protein: 20g

  • ​Fat: 1.2g
  • Calories: 100
  • 20 grams of rice protein per serving
  • 100 calories per serving
  • Contains only certified organic ingredients
  • check
    Claims to help you deal with hunger cravings
Isopure Zero Carb Protein Powder

#3 Isopure Zero Carb 

  • Protein: 25g

  • ​Fat: 0g
  • Calories: 100
  • 25 grams of whey protein isolate per serving
  • 100 calories per serving
  • Contains no fat or carbs which makes it popular with keto dieters
  • check
    Very good selection of flavors
Bulk Supplements Whey Isolate

#4 Bulk Supplements 

  • Protein: 27g

  • ​Fat: <1g
  • Calories: 150
  • 27 grams of whey per serving
  • 115 calories per serving
  • Less than 1 gram of carbs and fat
  • check
    Available in good bulk order options
PaleoPro Protein Powder

#5 ​PaleoPro

  • Protein: 23g

  • ​Fat: 0.5g
  • Calories: 90
  • 26 grams of beef and egg protein per serving
  • 120 calories per serving
  • Also contains collagen for healthy joints
  • check
    Certified hormone and antibiotics-free

​1. Transparent Labs ProteinSeries (Editor's Choice)

If you're looking for protein powders that provide just protein and no other fillers, then Transparent Labs may be your best option.

​It doesn't have the lowest caloric content, but the 120 ​calorie content per serving is almost exclusively from protein, which is ideal especially if you're trying to eat less carbs.

The only minor annoying thing for me is that not all flavor options are available in tubs. 

Transparent Labs ProteinSeries Product

PROS

  • 28 grams of whey protein isolate per serving
  • 120 calories per serving
  • Nothing artificial added as fillers, sweeteners, or flavors
  • check
    Contains zero fat and only 1g of carbs

CONS

  • Chocolate and vanilla are not available in tubs

​2. Performance Lab Sport Protein

For any vegans or ​milk intolerant folks, I would suggest trying out the plant-based protein powders from Performance Lab.

It's not only a low-calorie option but also claims to help with filling you up for longer.

The only thing I didn't like is that it seemed to be just a little bit grainy. 

Performance Lab Sport Protein Product

PROS

  • 20 grams of protein per serving
  • 100 calories per serving
  • Contains only certified organic ingredients
  • check
    Claims to help you deal with hunger cravings

CONS

  • It's not the smoothest consistency

​3. Isopure Zero Carb Protein Powder

Isopure is one of the ​best protein powders for keto dieters as it contains no fat or carbs.

This may make it easier for you to prepare your meal plans without messing up your ketosis and weight loss efforts.

While it is available in a large ​variety of flavors, just be aware that it lists some sucralose on the ingredients list. 

PROS

  • 25 grams of protein isolate per serving
  • 100 calories per serving
  • Contains no fat or carbs which makes it popular with keto dieters
  • check
    Very good selection of flavors

CONS

  • Contains the artificial sweeteners such as sucralose

​4. Bulk Supplements Whey Isolate

The next one of our recommended products is this one from Bulk Supplements.

​This protein powder is not one of the absolute lowest-calorie protein powders out there, but it's still within range of supporting most diet and weight loss efforts.

The one downside with this option is that it's not sourced from hormone-treatment-free cows, which may be essential for many people.

PROS

  • 27 grams of ​protein per serving
  • 115 calories per serving
  • Less than 1 gram of carbs and fat
  • check
    Available in good bulk order options

CONS

  • Not sourced from grass-fed non-hormone treated cows

​5. PaleoPro Protein Powder

PaleoPro has specialized in protein powders that are sourced from premium beef and eggs.

It has minimal carbs and fat and comes with the added benefit of containing some collagen that may help to improve joint health [1].

Just be prepared for serious shaking to get the consistency right; you could be mistaken for shaking up some fancy cocktails 😉

PaleoPro Protein Powder

PROS

  • 26 grams of beef and egg protein ​on every serving
  • 120 calories per serving
  • Also contains collagen for healthy joints
  • check
    Certified hormone and antibiotics-free

CONS

  • Takes a while to shake up into a smooth texture

​6. My Protein Iso: Pro Whey Protein

Of all the plant-based and whey protein powders we researched, we couldn't find one that provided less than 90 calories per serving, considering the amount of protein.

With basically no carbs, ​this whey protein powder is well suited for any low-calorie diet. It's ideal for those looking for a low-calorie supplement for weight loss.

I just found that I got a bit bored with the flavors available, so a few more options would be great. 

MyProtein Product

PROS

  • 23 grams of whey protein isolate ​on each serving
  • 90 calories per serving is one of the lowest we could find
  • Practically no carbs and sugar make it suitable for keto
  • check
    Many positive comments about the texture and taste

CONS

  • A few more flavor options would be great

7. Quest Nutrition Multi-Purpose Protein Powder

The last ​on our list of ​the best protein powders is this one from Quest Nutrition, which has no trace of fat or carbs on the ingredients label.

It's ​doesn't have the highest protein content in each scoop, but as a protein powder with ​caloric content of just 100, it's pretty decent.

Like a few other protein powders that we tested, it is best when you blend it to get a better consistency. 

Quest Nutrition Multi-Purpose Protein Powder

PROS

  • 23 grams of whey and casein blend ​every serving
  • 100 calories per serving
  • Contains no fat or carbs to mess with your diet
  • check
    Certified gluten-free to avoid ​some most common types of food allergy

CONS

  • You may need a blender to get this powder smooth

​WHO Are Low-Calorie Protein Powders Suitable For?

Diets Foods in Bowl, Keto Lifestyle And Heart

Low-calorie protein powders are suitable for people who have strict dietary needs to support weight loss. But there are a few specific reasons that we’d like to go into a bit more.

Calorie Controlled Diets

The secret to shedding some pounds is to eat healthy and burn more calories than you're taking in. It sounds simple, but it's not the easiest thing to do. 

So, when you've managed to get your food cravings under control, the last thing you want is for your nutrition supplement to mess things up for you.

Unfortunately, ​some of the commercial products out there that claim to be the best protein are laced with carbs, sugar, fat, and, ultimately, tons of calories.

Keto Lifestyle

The only way you can create low-calorie products without reducing the protein content is by stripping out carbs and fat. This is especially interesting for anyone on the keto diet where carbs are basically the enemy.

Unless those carbs come in the form of dietary fiber, you want to keep them to an absolute minimum. Fiber doesn't only help you feel full longer, it also improves the body's digestive process.

Underlying Health Issue

I have worked with people who suffered from heart conditions that were ultimately diet-related. For such people, it's vital to remove all saturated and trans fats from everything they eat [2].

Based on the information I got from my dietitian, she always recommends low-calorie protein products as they generally limit or completely remove any fats.

But there's more to the protein story.

How Does Protein Powder Help With Weight Loss?

Protein powder helps with weight loss by supporting appetite suppression and metabolic rates. Here's a more detailed breakdown.

Achieve Net Negative Calories

By using only the best protein with low calorie ​content like those above, you may be able to lose weight faster as you will be taking in fewer calories. When that is combined with some more regular physical activity, things start to happen in the fat melting department.

Deal With Hunger Cravings

Usually, people look for fiber to feel full. But protein has this hidden benefit of taking longer to digest than carbs. As a result, it gives you the feeling of satiety for longer, ​which may help with skipping snacks and extended fasting periods [3].

So, if instead of reaching for a Krispy Kreme for your snack, you pick up a tasty nutrition shake, you might be able to make some more significant changes in your lifestyle. 


For instance, protein has been shown to reduce appetite and prevent overeating by triggering hormones that promote feelings of fullness and satisfaction.

Franziska Spritzler Registered dietitian

Boost Metabolic Rates

One of the biggest obstacles people have in their battle to lose weight is how their metabolism reacts to certain nutrients. For so many of my clients, it's almost always down to refined ​carbohydrates.

The good news is that protein has been shown in clinical research to boost metabolic rates that may help with burning more fat [4] .

Check out these helpful tips to learn more ...


Bottom line: eating more protein can boost your metabolism because it has a higher thermic effect meaning your body is going to have to work harder to digest, break down, and store it.

Tamara Pridgett Personal trainer

What Should Influence Your Buying Decision?

Protein Source Foods And Muscle Building

Here are the 4 areas that we always focus on with our clients before we make a recommendation.

1. ​Protein Sources

You can generally categorize protein products into plant-based proteins and animal-based ​sources. And this is where you have to take a closer look at the ingredients label.

​For animal proteins, the most common sources are ​milk, beef, and eggs. You'll probably have noticed that whey is quite a prominent source, mainly due to it containing the right mix of essential amino acids.

On the plant side of things, you'll often find rice, hemp, and pea protein powders. Just keep in mind that rice and pea protein would need to be stacked to give you all the amino acids needed. A combination of rice and pea protein is common.

Choosing the best protein is almost an entirely personal choice. ​Whether it's whey or pea protein, the more important thing is that you're getting the recommended amount for your goal.

2. Muscle Building Goals

If muscle mass is your primary goal and you're not vegan, then I would generally recommend high-quality whey products.

From a nutrition perspective, ​whey is ​considered as the best protein for muscle building as it contain all the essential amino acids needed to support muscle growth and recovery.

However, for vegans, rice, and hemp powders may achieve the same benefits [5].

3. Dietary Restrictions

You might be thinking of vegans and vegetarians where it's down to a personal choice. But it's far more common to make dietary decisions due to allergies and intolerances.

For many people that rules out anything with lactose, soy, or gluten, so pay close attention to the nutrition label to identify any potential health issues.

4. Texture And Consistency

So, once you've picked your suitable ingredients, it's time to make sure it tastes right. Things have improved a lot in the last 10 years. I remember powders coming out of a blender with a total grainy texture (no, I'm not that old).

Anyway, this is a bit of a trial and error situation, so make sure you check out online reviews about the consistency.

OK, so what's the actual approach you should take?

How To Use Protein Powder For Weight Loss

Here are 3 simple tips I give all my clients. If you can focus your attention on these, then you may be in a good position to succeed.

Balance Your Diet First

You have to fix your diet and start counting calories. Trash all the processed stuff and everything laced with sugar. The easiest way to achieve this is with an app like Noom to help you monitor your macros and calories.

Create A Regular Exercise Routine

You have to start doing physical activity several times a day. No, I don't mean going to the gym twice a day, but even a 10-minute fast-paced walk at lunchtime may help to burn some extra calories.

Stack With Other Supplements

People often think of bodybuilders who stack multiple different supplements to build muscle mass. However, there are some great pre-workout products and fat burners that may help you work harder.

And if all else fails, invest some money by hiring a personal trainer like me to hold you accountable 😉

FAQ:

Best low-Calorie Protein Powder FAQ

​Which type of protein is best for weight loss?

​How many calories are in protein?

​Which Low-Calorie Protein Powder Should You Choose? 

​From all my years' worth of experience with clients of all ages and sizes, I have found that whey protein doesn't seem to let you down. The one that has worked best for us that has one of the lowest calories is Transparent Labs.

​This protein powder has 1g of carbs and zero fat, and it tastes really good as well.

If you have had some success with these best protein powders or any other low-calorie protein product, how are the results with regards to weight loss?

​Please let us know on social media, and we'll make sure to share it.

​TRANSPARENT LABS

Our #1 low cal protein powder

  • 28 grams of protein isolate per serving
  • 120 calories per serving
  • Nothing artificial added as fillers or flavors
  • check
    Contains zero fat and only 1g of carbs
  • BEST PRICE until the end of ​March

About the author

Tyler Sellers

Over the course of 20 years in sports and physical exercise, Tyler came to understand his body, mentality, and drive. He utilizes scientific methods such as progressive overload and macro calculations, as well as mental techniques like flow state and mind muscle connection to power through his workouts. He now share his teachings as senior coach at Total Shape. Read more about him here​.

10 Comments

  • first of all, I am a huge follower, almost addicted to your blog. this is my go to blog for reviews. you talk about things honestly and are concerned about your readers. for that, thank you! continue to giving out useful information to the community, we appreciate it and we will continue to support you and your team. secondly, I have been reading a lot of good reviews about transparent labs, im actually looking for a low carb powder for me and my husband and I’m considering getting this

    It’s good if you’re in keto right? Would love to try it if it is

  • I love your blog, been binge reading for the past week and I’m learning a lot, thanks to your inputs! My friends and I are doing a challenge this week, since we’re all in quarantine, we are doing a fitness challenge and whoever loses the most weight during this quarantine period wins. This is going to be a hard one since I already gained 3 lbs the past 3 days LOL but I’m determined! I looked at these products and they got me very interested. I havent tried many but im surprise the ones on this list are very affordable, not sure what the average cost is

  • I have a question regarding this topic, I am on keto diet, and I am looking for something that I can use for my work out. I have been using this brand from my local grocery and it’s okay, except that it is very high in sugars and goes against what I am trying to achieve with my diet. I found your blog and looked into your recommendations, surprised that I didn’t even know these types of products existed, so thank you! I just placed an order now and expecting delivery on Monday. Looking forward to finally having something that’s zero carbn

  • I have been using trans parent labs for many years and I always go back to it when i need some support for my gym efforts. i have to say that it’s one of my favorites!

    Anyway, thank you for putting up this article, you’re always on the loop when it comes to things like these. Good stuff!

  • Almost everyone takes supplements nowadays. They have become part of our daily diet, and the industry is huge to say the least. Yes, these companies earn billions of dollars. I personally think that everyone needs them especially with all the unnatural foods we have now! Fast food here, fast food there, fast food everywhere. As much as we want to eat healthy, it can be difficult to do that when everything is already processed. The only way to go about it is to supplement so we get all the things we need in our bodies and make sure that we’re all healthy and safe all the time!

  • how i wish we can still be at a time where every thing we need is right in the backyard. I remember living at my grand mother’s home and she had chilis, tomatoes, onions, garlics and some leaves in her garden –we can just pick something if we need it! for free! good times. anyway, I live in a condo now and I don’t have a garden so the farmer’s market is my friend when it comes to condiments and cooking stuff.

  • I have always used the 7th brand on this list and i thought it was the lowest i could find…didn’t know there were zero in some of these brands!! so crazy. i have to get one of these next time.

  • thank you for always taking time to review these things, really helpful stuff!!! my friend shared one of your reviews before and here I am, addicted to your content. i always read your content and 100% of the time, i learn something new. I love your style, and my friend and I always discuss about your recommendations! i also like the exercise tips and diet advise, makes me more conscious about my heath

  • “Over thousands of years, one generation has passed its “survival genes” on to the next. So thanks to our ancestors, we are equipped to subsist on minuscule amounts of the essential nutrients, just in case a famine comes along. But as I said before, this insurance policy remains effective only into our twenties — just long enough for us to reproduce. It includes no provision for aging.”

    this one is from chiro dot org, do you agree? I do! We are able to survive with the least amount of nutrients for as long our bodies can handle! But this doesn’t mean you have to starve, just eat healthy, make sure you get enough sleep, and you’ll be fine

  • Love this article! I”m looking for one for my dad — he has diabetes and wants to start going to the gym, asked his dietitian if he can go have some of these and he agreed, as long as it is low in calori e. this is perfect!!! the top product with zero car bs is awesome!! Excited for him to try that stuff. He has got a personal trainer who will help him with the work outs and his dietitian from the hospital will plan his meals. I am sure he will be in his best shape in no time. Love you daddddd

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