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The Best Low Calorie Protein Powder
Shakes Great for Weight Loss

Supplements Considered 31
Hours of Research 90
of Research
Reviews Examined 82
Experts Interviewed 12
Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: July 24, 2021

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.

However, the dietary supplement industry is flooded with products that are full of fat and carbs. These protein powders will not only create a barrier to your fitness 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 losing weight.

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

Let's take a closer look.

Top ​Low-Calorie Protein Powders (2021)

1 - Transparent Labs ProteinSeries (Editor's Choice)

transparent lab grassfed

If you're looking for low-calorie 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.

  • 28 grams of whey protein isolate per serving
  • 120 to 140 calories per serving depending on flavor
  • No artificial sweeteners, fillers or flavors
  • Contains zero fat and only 1g of carbs
  • Chocolate and vanilla are not available in tubs

2 - Performance Lab Sport Protein Powder

Performance Lab Sport Protein

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

It's not only a low-calorie protein powder, 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.

  • 20 grams of protein per serving
  • 100 calories per serving
  • Contains only certified organic ingredients
  • Claims to help you deal with hunger cravings
  • It's not the smoothest consistency

3 - Isopure Zero Carb Protein Powder

Isopure Zero Carb Protein Powder

Isopure is one of the ​best low-calorie 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 fat loss efforts.

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

  • 25 grams of protein isolate per serving
  • 110 calories per serving
  • Contains no fat or carbs which makes it popular with keto dieters
  • Very good selection of flavors
  • Contains artificial sweeteners such as sucralose

4 - BulkSupplements Whey Protein Isolate

Bulk Supplements Whey Isolate

The next one of our recommended products is this one from BulkSupplements.

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

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

  • 26 grams of ​protein per serving
  • 110 calories per serving
  • Less than 1 gram of carbs and fat
  • Available in good bulk order options
  • Not sourced from grass-fed non-hormone treated cows

5 - PaleoPro Protein Powder

PaleoPro Protein Powder

PaleoPro has specialized in making a protein powder that is 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 😉

  • 26 grams of beef and egg protein ​on every serving
  • 120 calories per serving
  • Also contains collagen for healthy joints
  • Certified hormone and antibiotics-free
  • Takes a while to shake up into a smooth texture

6 - My Protein Impact Whey Protein Isolate

MyProtein Product

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 protein powder for losing weight.

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

  • 20 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
  • Many positive comments about the texture and taste
  • A few more flavor options would be great

7 - Quest Nutrition Protein Powder

Quest Nutrition Multi-Purpose Protein Powder

The last ​on our list of ​the best low-calorie protein powders is this one from Quest Nutrition, which has little traces of fat and 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 protein powders that we tested, it is best when you blend it to get a better consistency.

  • 23 grams of casein and whey protein blend ​every serving
  • 100 calories per serving
  • Contains no fat or carbs to mess with your diet
  • Certified gluten-free to avoid ​some most common types of food allergy
  • You may need a blender to get this powder smooth

Who Are Low-Calorie Protein Powders Suitable For?

Low Calorie Protein Powders Image

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

Calorie-Restricted 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 dietary supplement to mess things up for you.

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

Keto Lifestyle

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.

Underlying Health Issues

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 Low-Calorie Protein Powder Help With Weight Loss?

Low-calorie protein powder helps with losing weight 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.

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 in losing 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 and muscled man

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 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 ​milk, beef, and eggs. You'll probably have noticed that whey protein 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 powder is almost an entirely personal choice. ​Whether it's pea protein or whey protein powder, the more important thing is that you're getting the recommended amount for your goal.

2. Muscle Building Goals

If building 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 protein 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, a combination of rice, hemp, and pea protein powder 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, 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 in choosing a low-calorie protein powder?

How To Use Low-Calorie Protein Powder To Lose Weight

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. 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 😉


Best low Calorie Protein Powder FAQ

Which type of protein is best for weight loss?

Hemp protein is one of the best for weight loss as it has one of the highest levels of fiber content. This may help with making you feel full for longer, meaning that you can reduce your food intake.

Other protein powders that can help in losing weight:

How many calories are in protein?

There are 4 calories in each gram of protein. This makes it relatively easy to work out how many calories are being added to a protein powder containing carbs and fat.

Does low-calorie protein powder help in losing weight faster?

No, a low-calorie protein powder does not necessarily help in losing weight faster. It still depends on your overall diet and caloric intake, physical activity level, and other lifestyle habits.

How many calories does a low-calorie protein powder have per serving?

From the ones we reviewed, it's usually between 100 to 150 calories per serving. However, it still depends on what a person considers to be low-calorie.

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 losing weight?

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

Our #1 Low Cal Protein Powder

Transparent Labs ProteinSeries

transparent lab grassfed
Protein per Serving
Ingredient Quality
Overall Score 5.0
  • 28 grams of whey protein isolate per serving
  • 120 to 140 calories per serving depending on flavor
  • No artificial sweeteners, fillers or flavors
  • Contains zero fat and only 1g of carbs
  • Chocolate and vanilla are not available in tubs

About the author

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27 thoughts on “The Best Low Calorie Protein Powder
Shakes Great for Weight Loss

  1. I’ve been using Transparent Lab Protein and I can say that it makes the best low-calorie protein shakes!

  2. 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

  3. 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

  4. 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

  5. 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!

  6. 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!

  7. 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.

  8. 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.

  9. 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

  10. “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

  11. 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

  12. This article is very useful and informative. The product mentioned in this article is awesome and has no carbs.

  13. wonderful post, I have tried isopure protein before and the results combined with the training are amazing.

  14. I didn’t know that protein powders can help me lose weight effectively. I badly need this. Thank you so much to this wonderful review

  15. Your reviews provide a lot of extra information that is always super helpful. I hope you continue with this amazing job.

  16. I am totally on board with the idea of using protein powders to help with weight loss. I am happy you also tackle the issue of hunger in the review.

  17. Thank you for including the weight loss video. It’s very fun and informative at the same time.

  18. Amazing job for doing this detailed research. It is now much easier for me to choose the best among the recommendations.

  19. The prices of these products are very fair if you consider the value you get from them. The review is very detailed and well researched. Thanks for this.

  20. I have always been of the target to get weight loss to possibly be one of my primary goal. Thanks to this cool article for helping me out.

  21. Thanks for also touching on how all this ties in to the keto diet. It’s a lifestyle that I am very keen on adopting.

  22. It is very important that we balance our diet inasmuch as we use protein powder. It’s very good that you have pointed this out in your review.

  23. You give really good advice on which product one should use. I am extremely grateful for your advice.

  24. I have been looking for something that can help me with muscle building. The recommendations are perfect for me!!

  25. The problem with a lot of protein powers are that they are packed with a whole bunch of additives. Fortunately this low calorie protein powder give us a leaner alternative.

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