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6 Best Keto-Friendly Protein Powders (2022 Updated) Low Carb

Supplements Considered 35
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Hours of Research 134
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Reviews Examined 90
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Tyler Sellers
Published by Tyler Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: July 4, 2022

Getting enough protein per serving isn't something only bodybuilders and CrossFit fanatics need to be concerned about.

I've been a fitness trainer for several years, and one thing I've learned is that everyone needs to consume adequate levels of protein, especially if on a keto diet.

This nutrient is essential in helping you achieve your optimal weight, recover quickly after strenuous exercise, curb appetite, and build lean, resilient muscles.

Below, we've listed some of the best keto protein powder options that could help amplify this diet's benefits.

Editor's Choice
Transparent Labs ProteinSeries with egg white protein powder and essential amino acids
Transparent Labs
Protein per Serving
28g
Taste
4.8
Ingredient Quality
5.0
Price
5.0
Overall Score 4.9
4.9
Click For Best Price
#2nd Best Choice
bpi sport thumb
BPI Sports
Protein per Serving
25g
Taste
4.8
Ingredient Quality
4.8
Price
4.5
Overall Score 4.7
4.7
Check Current Price
#3rd Best Choice
perfect keto thumb
Perfect Keto
Protein per Serving
10g
Taste
4.5
Ingredient Quality
4.8
Price
4.2
Overall Score 4.5
4.5
Check Current Price

Our Top Keto Protein Powders (2022)

1 - Transparent Labs 100% Grass-Fed Whey Protein Isolate (Editor's Choice)

Transparent Labs ProteinSeries with egg white protein powder and essential amino acids
Protein per Serving
28g
Taste
4.8
Ingredient Quality
5.0
Price
5.0
Overall Score 4.9
4.9

This is what I recommend if you're looking for a clean protein powder low in carbs.

It's one of the cleanest protein powder supplements on the market as it's got no artificial sweeteners, food dyes, gluten, and preservatives. It means zero sugar, making it safe to consume even for people with diabetes.

With 28 grams of protein, 1 gram of net carbs, and 120 calories per serving of 32 grams, this protein shake contains one of the highest protein-by-weight ratios in the market. When you drink protein shakes from this brand, you can expect faster results with a proper diet and exercise.

Pros
  • 1g carb content - perfect for the keto diet
  • Sourced from grass fed hormone-free American Cows
  • Tastes delicious with water or milk
  • No artificial sweeteners, food dyes, gluten, and preservatives,
Cons
  • Not available as an unflavored option

2 - BPI Sports ISO-HD

bpi sport thumb
Protein per Serving
25g
Taste
4.8
Ingredient Quality
4.8
Price
4.5
Overall Score 4.7
4.7

BPI ISO-HD carries branched-chain amino acids (BCAAs) to where they’re needed most, speeding up your recovery period and providing the energy you need for your next workout.

This keto protein powder is also low in calories and carbs and bristling with actionable protein per serving.

Pros
  • Contains 25 grams whey protein isolate per serving
  • Helps rebuild muscles if taken immediately after a workout
  • Likely one of the best keto protein powder products
Cons
  • Contains high fructose corn syrup

3 - Perfect Keto

perfect keto thumb
Protein per Serving
10g
Taste
4.5
Ingredient Quality
4.8
Price
4.2
Overall Score 4.5
4.5

Perfect Keto is devoid of artificial ingredients, uses natural sweeteners, and contains MCT oil powder (medium-chain triglycerides). Medium-chain triglycerides are well-known for their ability to raise blood ketone levels. It's also one of the few collagen protein powders on this list, making it perfect for maintaining skin health.

This keto protein powder also contains prebiotics that helps maintain healthy intestinal flora that helps promote proper digestion and rapid absorption.

This blood glucose neutral product has BCAAs that your body needs to help with proper muscle regeneration.

Pros
  • Won’t raise blood sugar levels
  • No artificial sweeteners or fillers
  • Contains BCAAs for rapid muscle recovery
  • Flavored protein powder has lots of options
Cons
  • Most folks would like to see a larger container for this collagen protein powder

4 - Optimum Nutrition Platinum Hydrowhey

Optimum Nutrition
Protein per Serving
30g
Taste
4.4
Ingredient Quality
4.4
Price
4.3
Overall Score 4.4
4.4

Platinum Hydrowhey from Optimum Nutrition (ON) is sourced from hydrolyzed whey protein isolates which minimize digestive system resistance and smooth the way for optimal absorption of the important nutrients within.

Pros
  • Hydrolyzed whey protein
  • Easy to digest and absorb
  • Contains only 1.2 grams of net carbs per serving
Cons
  • Costs a bit more than other keto protein powders

5 - Isopure Protein Powder

Isopure Zero Carb Protein Powder Bottle-150x150
Protein per Serving
25g
Taste
4.3
Ingredient Quality
4.2
Price
4.3
Overall Score 4.3
4.3

If you’re looking for a keto-friendly protein powder that will also look after your other nutritional needs, then Isopure Zero Carb is possibly that product.

With Isopure Protein Powder, you not only get the BCAAs you need, but also vitamins A, C, B6 and B12 along with calcium, iron and niacin per serving.

The result is one of the most well-rounded keto friendly supplements on the market today.

Pros
  • Contains an array of beneficial vitamins and minerals
  • Has zero net carbs so it’s perfect for your keto diet
  • Lactose, GMO, and gluten-free
Cons
  • Contains some artificial flavors

6 - Julian Bakery Paleo Thin Egg White Protein

Julian Bakery Paleo Protein Powder Chocolate -150x150
Protein per Serving
22g
Taste
4.2
Ingredient Quality
4.2
Price
4.2
Overall Score 4.2
4.2

This keto-friendly protein powder is derived from hormone- and antibiotic-free eggs,.

They make sure the eggs they use to create their protein shake supplement are not from chickens subjected to the kind of hormone and antibiotic bombardment that most poultry do today.

Also, there are no artificial ingredients in this supplement.

Pros
  • Contains 5 grams of net carbs per serving
  • Sourced from hormone and antibiotic-free chickens
  • Completely free of GMOs, soy and lactose
Cons
  • Just make sure you mix it thoroughly

If you're into paleo diet, you might be interested in this post: Best paleo protein powders

The Different Types of Keto Protein Powder Options

  • Whey - Whey protein powders digests quickly and is absorbed effectively, rushing much-needed nutrients to hurting muscles.
  • Egg - Egg protein powder is a very lean type of protein that contains virtually no healthy fats and no carbs and is great for those combining keto and weightlifting.
  • Collagen - Keto collagen protein powder is an excellent source for supplemental protein for keto dieters. It’s low in carbs and fat and is essential for promoting healthy skin, bones, hair, nails, and muscles. Consider collagen protein powder if you want to keep your youthful appearance.
  • Vegan/plant-based protein powder - There are quite a few plant-based protein powder options out there, such as pea protein. Pea protein vegan supplements are typically very pure with high rates of bioavailability.

Many people following low-carb or ketogenic diets turn to protein powders to supplement their diet. However, choosing the right one to fit your low-carb or keto lifestyle can be challenging due to the countless forms and sources of protein powder.

- Healthline

How Much Protein Do You Need on ​Keto?

You need about 10% to 20% of protein from your total daily calories (about 75 g for a 2000-calorie diet) while on a ketogenic diet. It applies even when taking in a plant-based protein powder.

Everyone’s protein requirements, even those who are not on the keto regimen, will differ depending on their age, weight, metabolism, goals, and whether or not there are any mitigating conditions. [1]

To know your Recommended Dietary Allowance RDA for protein, multiply your body weight (in kilos) by 0.8 grams [2].

However, keep in mind that athletes are going to want to increase this amount by 50 to 100 percent [3].

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FAQs

What is the best keto protein powder to build muscle?

The best keto protein powder to build muscle is whey protein powder. It is easily digested and contains one of the most complete ranges of amino acids that your muscles need to create new tissues.

Are keto protein powder products bad for your kidneys?

These protein powders are not bad for your kidneys. However, if you have kidney disease, it might be best to consult with your doctor before using them.

Is it okay to take keto-friendly protein powder every day?

It is okay to take keto-friendly protein powder every day as long as you stick to the recommended dose on the label.

Should I take keto-friendly protein powders on rest days?

You shouldn’t take keto-friendly protein powder products on rest days. Doing so won’t give you any added muscle recovery benefits.

Are there any side effects with taking keto diet protein powders?

There may be side effects to taking protein powders for keto diets. However, these are mainly caused by taking excessive amounts of the supplement and food intolerances or allergies.

And ​Our #1 Keto Protein Powder Is...

Some of the best keto protein supplements will help ramp up your workouts, and the supplements profiled in this review all have what it takes to help. However, Transparent Labs Whey Protein had the most favorable results.

It contains 28 grams of protein per serving and has only 1 gram of carbs, allowing you to stay faithful to your daily carb limits.

Moreover, it has zero artificial sweeteners, food dyes, gluten, and preservatives, making it one of the cleanest protein powders on the market. The fact that it tastes good is another welcome bonus.

So, if you're into the low-carb lifestyle but would like to build strong and lean muscles, then Transparent Labs Whey Protein is definitely a product you should consider.

Our #1 ​Keto-Friendly Protein Powder

Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs ProteinSeries with egg white protein powder and essential amino acids
Protein per Serving
28g
Taste
4.8
Ingredient Quality
5.0
Price
5.0
Overall Score 4.9
4.9
Pros
  • 1g carb content - perfect for the keto diet
  • Sourced from grass fed hormone-free American Cows
  • Tastes delicious with water or milk
  • No artificial sweeteners, food dyes, gluten, and preservatives,
  • Get the BEST PRICE until the end of July
Cons
  • Not available as an unflavored option

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7 thoughts on “What’s the Best Low Carb Protein Powder That’s Keto-Friendly?

  1. Me and my wife are on the keto diet for a month now and we’re looking for a protein powder to supplement our low carb lifestyle. Thanks for the info, will try your recommended keto protein powder.

  2. I am just starting with the diet and i have a few questions.

    One, does it matter what the source of protein is? animal, plant, whatever
    Two, my coach said I can eat up to 20 grams of car bohydrates per day. I find this impossible to do since a serving of steak has a few car bs already. how am i supposed to take in that amount? is it really possible?
    Third, I am breastfeeding my 2 year old — will this have an effect on my milk supply? I am planning to wean him gradually, and if this does lower down my supply he might be able to wean earlier. But I’m not sure if there’s any side effects to my milk supply?
    Lastly, I’m trying to get into working out every other day. So far, I’ve done it consistenly the past month. That’s good. However, I don’t see any significant outputs with my strength. Will this help me do more in the gy m?

    I need to lose at least 40 lbs to go back to my pre pregnancy weight. so far, I’ve lost 8 lbs the last 4 weeks and I’m happy with it. Small progress is still progress,right? Just want to make sure I’m doing this right so I can sustain it for a long time and actually make it a lifestyle. I think that would be awesome.

  3. I think the best way to go about taking these is to talk to a professional, whether that be your nutritionist, doctor, or coach at the gy m. it is difficult to pick one thing that will work best for you, as we all have different reactions to these things. Your doctor will always advise to take it easy when taking these, and that’s right, you at least want to start with low dose and eventually increase it as you get to know how your body reacts to it. Almost everyone in my family is practice a low car b die t and we have used many of these, so I’d say the brand doesn’t matter, what matters is your body and how you feel about it. Work hard, eat healthy, and you’ll feel good regardless of what your ”
    diet” is!

  4. I was looking for this exact topic because I am determined to start the lifestyle and I am so happy I bumped into your page! I have been reading a lot of your blogs and find them very helpful for someone like who is not sure what to do or how to start.

    A few questions though, are these brands vegan at all? Or if they are not, do you have any recommendations? What else should I consider when buying one?

    Also, do you guys offer personal coaching? If so, how do I contact you? I’m interested! Looking forward to more content on your blog.

  5. One of the most interesting things I have read about this topic is this, found this online:

    “Without optimum nutrition, you cannot achieve optimum health. And without supplements, you cannot achieve optimum nutrition. It’s as simple as that.Look at it this way: For the price of a basic multivitamin, you can protect yourself against heart disease, cancer, and all the other health problems associated with chronic low-grade nutrient deficiencies. In the process, you supercharge Renewal and put the brakes on aging.Personally, I can’t think of any investment that pays higher dividends than that.In the next chapter, we’ll examine the relationship between nutrition and disease a bit more closely. We’ll pay special attention to atherosclerosis, which is the most common and most deadly of all deficiency-driven health problems. Atherosclerosis develops silently — that is, its symptoms do not appear until it is far advanced. It’s also highly preventable, with a little help from supplements.”

    What do you think of it? Are these products as essential as a multivitamin? If it is, do you need to take both? Or just choose one? I have tried many of these before and I find them helpful especially when I’m trying to do more work while losing weight, so needless to say, I think they’re very important. I just want to hear your thoughts on this

  6. I have probably tried every single product there is on the market in the past five or so years and I seriously have not found the perfect one for me. One product tastes good but does nothing to my body, the other does the job but tastes like sand, literally! Some are okay and then there’s one that has all the sugar in the world. There came a point when I got tired and just gave up finding the best one. I just wanted something that I could gulp up without having to pinch my nose or scrape my throat while also delivering results when I’m doing my exercises. I looked at this list and some of them I haven’t heard of, especially oproducts 1, 3,and 6. I’m very interested to try them and hopefully they have what I need. I will most likely try them in the next few months and blog about it (if i can). I will let you know when it’s up!

    For now, I hope everyone is safe and healthy!!!

  7. Okay, so my friend and I were talking about this topic a few days ago because she discovered this new product that she says works for her but when I checked the label, damn it’s just 98% s u g a r! Not sure if she realized that before trying the product but I told her that the effect she is feeling is more of a sugar rush rather than actual pump. Anyway, I gave her this list and recommended the top product to her I’ve also used it and had good results with it, plus, it’s pure! I hope she likes it so she stops taking all the car bs from that BS product she was taking

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