How to Choose the Best Protein Powder (Plus My Favorites!)

I’m going to be very honest with you, I’m a big fan of protein powder. It’s a fantastic way to boost your protein intake, especially when you’re short on time or just looking to sneak in a little extra throughout the day.

That said, not all protein powders are great. Some are packed with artificial fillers, low-quality ingredients, or unnecessary additives that don’t serve your body well. So, if you’re going to use protein powder, it’s important to choose one that’s high quality and actually does what it’s supposed to do.

Let’s also get one thing straight: I tend to enjoy certain protein textures that most people don’t. Chalky? Grainy? A little artificial? I weirdly love it. But I know that’s not the case for everyone. Over the years, I’ve tried so many different protein powders, and there’s a clear divide between the ones that taste amazing and have great ingredients versus the ones that, well… don’t.

I’ll share some of my favorites below, but first, let’s talk about what to look for when choosing a protein powder, because not all of them are worth it.

How to Choose a Good Protein Powder

If you ever find yourself staring at rows of protein powders, wondering which one to buy, use this checklist as a guide:

1. Check the Macros

A true protein powder should primarily be a source of protein, not carbs or fat. Some powders market themselves as “protein” but have a nearly equal ratio of protein to carbs (e.g., 14g protein, 14g carbs).

What I look for:

✅ High protein content. Around 24g+ of protein per serving

✅ Minimal carbs and fat. Ideally <2g of carbs and <2g of fat

This ensures you’re getting the protein boost you need without unnecessary fillers.

2. Avoid Artificial Sweeteners, Flavors, and Colors

Some protein powders are loaded with artificial sweeteners, synthetic flavors, and unnecessary dyes that can cause bloating, digestive issues, or just an artificial aftertaste.

What I look for:

✅ Naturally sweetened with stevia or monk fruit

✅ No artificial colors or preservatives

If you’re sensitive to certain sweeteners, always check the label!

3. Is It Grass-Fed Whey?

If you’re opting for whey protein, grass-fed whey is often a better choice. It comes from cows raised on pasture, meaning it’s typically higher in nutrients and free from unnecessary hormones or antibiotics.

What I look for:

✅ Grass-fed whey protein (if using whey-based powder)

4. Whey Protein vs. Whey Isolate

If you’re lactose-intolerant or have trouble digesting dairy, whey isolate is your best bet.

Here’s the difference:

Whey protein concentrate. Contains more lactose and may cause bloating for sensitive individuals.

Whey isolate. Lower in lactose, higher in protein, and generally easier to digest.

For my lactose-sensitive friends, whey isolate is the way to go!

5. Plant-Based Protein? Check for Fillers!

If you prefer plant-based protein, be mindful of added fillers, gums, and stabilizers that can be hard on digestion. Some plant proteins can also be gritty or have a strong aftertaste.

What I look for:

✅ Minimal ingredients

✅ Complete protein sources (pea, brown rice, hemp, or a blend)

6. Choose a Reputable Brand

Unlike other supplements, protein powders aren’t strictly regulated by the FDA, which means companies can hide certain ingredients or use misleading labels.

What I look for:

✅ Transparent ingredient lists. No mystery blends!

✅ Third-party tested. Ensures quality and safety.

My Favorite Protein Powders & Supplements

Now that you know what to look for, here are some of my personal favorites when it comes to protein powders and supplements.

Keep in mind: Not every product I love checks every single box on the list above. Sometimes, I prioritize taste and how I feel using it over strict ingredient rules. It’s all about balance!

My fav supplements & protein powders here

Next time you’re shopping for a protein powder, keep these things in mind! At the end of the day, the best protein powder is the one that works for YOU. Find one you enjoy, that fits your needs, and that makes you feel your best.

Also…if you’re looking for creative ways to use protein powder, I’ve got tons of recipes (including sweet treats!) over on my Instagram @_eatwithemma and exclusively in my 14-Meal Plan Recipe Guide!

Hope this helps, and happy protein hunting!