8 Best Low-Calorie Protein Powders (2023 Updated)

Losing weight 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.

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 losing weight.

Here are the top picks for the best low-calorie protein powders.

• Best Overall Low-Calorie Protein Powder: Transparent Labs
• Cheapest Low-Calorie Protein Powder: BulkSupplements Whey Protein Isolate
• Best Tasting Low-Calorie Protein Supplement: My Protein Isolate
• Best Vegan Low-Calorie Protein Supplement: Future Kind
• Best Keto-Friendly Low-Calorie Protein Powder: Isopure Zero Carb Protein Powder

We tested the products by curating a diverse list of low-calorie protein powders, ensuring a mix of popular brands, new entrants, and varied ingredient compositions. Our selection included products catering to different dietary preferences, including vegan, gluten-free, and dairy-free options.

Each product was evaluated based on the following criteria:

• Nutritional value — Analyzing the protein content, type of protein used, and the presence of additional nutrients or additives.
• Taste and flavor — Assessing the taste profile, aftertaste, and the variety of flavors available.
• Mixability — Examining how well the powder mixes in different liquids to ensure a lump-free, smooth texture.
• Effectiveness — Monitoring the impact on muscle recovery, energy levels, and overall performance when incorporated into a regular diet and exercise routine.
• Nutritional analysis — Analyzing the nutritional content of each protein powder. This step ensured the accuracy of the protein content, calorie count, and other nutritional information provided on the label.
• Quality and safety — We evaluated the quality of ingredients, manufacturing practices, and certifications to ensure each product met the highest standards of safety and quality.

The only way you can create low-calorie protein powders 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.

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, even protein powders [2].

Low-calorie protein powder helps with weight loss through appetite suppression and metabolic rate increase. Here's a more detailed breakdown.

Achieve Net Negative Calories

By using only the best low-calorie protein powder 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.

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 flavored protein shake, you might be able to make some more significant changes in your lifestyle.

One of the biggest obstacles people have in their battle in losing weight is how their metabolism reacts to certain macronutrients. 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 ...

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

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

On the plant side of things, you'll often find pea, hemp, and organic brown rice protein. Just keep in mind that rice and vegetable pea protein isolate would need to be stacked to give you all the essential amino acids needed, such as branched-chain amino acids. A combination of rice and pea protein is common.

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

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

From a nutrition perspective, ​whey protein isolate is ​considered as the best protein for muscle building as it contains all the nine essential amino acids needed to support muscle growth and recovery. It includes branched-chain amino acids (BCAA).

However, for vegans, a combination of rice, hemp, and pea protein powder may achieve the same benefits [5].

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 [6].

For many people that rules out anything with lactose, soy, or gluten, pay close attention to the protein powders' label to identify any potential health issues.  Check for coffee and other stimulant content if you want to avoid an upset stomach, jitteriness, or sleeplessness from the caffeine content.

So, once you've picked your suitable protein powder 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 in choosing a low-calorie protein powder?

Be wary of brands making outlandish claims, especially if they appear new or amateurish. Many brands now willingly submit their products to third-party tests or purity certifications. If a brand contains one of these seals, it's a good sign of its quality.

However, not all store brands, even from reputable chains, follow third-party testing. Always consult with a doctor before adding supplements to your fitness regimen.

These are the types of protein powders you should know about before making a purchase:

• Protein concentrates — These contain 60-80% protein, with the remainder being fats and carbohydrates. It's the most common and easy-to-produce type of protein.
• Protein isolates — A highly filtered type of protein containing 90-95% pure protein. It's stripped of fats, carbs, and in the case of whey isolate, nearly all traces of lactose.
• Protein hydrolysates — These are partially broken down or "pre-digested" proteins, making them easier to digest and absorb.
• Egg Protein — This protein absorbs more slowly than whey and can help feed muscles over a longer period. It is a high-quality complete protein source, making it perfect for protein shakes. It's also a good choice for those sensitive to lactose.

To lose weight, you should use a low-calorie protein powder following these three simple guidelines that I often give to my clients.

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.

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

Here are various mixing options that enhance taste and texture without packing on extra calories:

• Water — Is the most straightforward mixing option. It keeps the calorie count low and delivers the protein in its purest form. However, the taste can be somewhat bland. To spice it up, consider adding a dash of cinnamon or a drop of vanilla extract to infuse flavor without adding significant calories.
• Coffee — Mix your protein powder with cold coffee to add a robust flavor and an energy boost. It’s a perfect post-morning workout drink that combines the benefits of protein and caffeine, helping you recover while staying alert and focused.
• Skim milk — Adds a creamy texture to your protein shake without the added fats. It also provides additional calcium and vitamin D, supporting bone health.
• Plant-based milk — Almond, soy, and oat milk are excellent alternatives for those seeking plant-based options. Each adds a unique flavor profile and consistency to your protein shake. Almond milk is light and nutty, soy milk is rich and creamy, and oat milk boasts a sweet, mild taste.
• Fruits and berries — Add natural sweetness, vibrant colors, and a variety of textures. Berries are low in calories but high in antioxidants, making them a healthy choice. Bananas can add creaminess, while citrus fruits offer a refreshing tang.

People often think of bodybuilders who stack multiple different protein 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 😉

From all my years' worth of experience with clients of all ages and sizes, I have found that whey protein isolate 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.

These powders are not just a supplement; they're a smart, sustainable choice for anyone looking to enhance their health without breaking the bank.