If you’re trying to lose weight, it’s important to remember that protein is one of the most crucial components of a balanced diet. It’s great for boosting satiety, building muscle, and curbing cravings. And while getting your macros directly from whole foods like lean proteins is ideal, protein powder can be a great supplement in a pinch. If you’re not sure which protein powder to reach for, though, you’re not alone. Some formulas can help keep you full, support lean muscle, and stabilize blood sugar, while others are packed with added sugars and other harmful ingredients.
To cut through the noise, we spoke to Vandana Sheth, RDN, CDCES, FAND, registered dietitian nutritionist and plant-based diabetes expert. She broke down the protein powders she most and least recommends specifically for weight loss. From whey isolate to hemp, find her ranking below.
This Clean, Effective Powder Helps Support Muscle Growth, Endurance, And Recovery
1. Whey Isolate
Whey isolate is Sheth's number one choice for weight loss. According to her, this protein earns the top spot for its research-backed benefits and its ability to keep you full for hours. "It’s usually the most effective because it’s easy to absorb, high in leucine, and helps you feel fuller after meals," she says. Whey isolate also supports lean muscle retention during calorie deficits, which is key for metabolism. "There’s strong research showing it supports muscle while you lose weight," Sheth adds.
2. Pea Protein
If you’re dairy-free or plant-forward, pea protein is your best option for a protein powder to aid in weight loss. "A solid plant-based option. It has a good amino acid profile and keeps you satisfied for longer," Sheth shares. She notes that many of her clients respond well to it and find it easy to digest. Use it in smoothies, oatmeal, or shakes. It's especially effective when paired with strength training.
3. Soy Protein
Soy often gets overlooked, but Sheth says this underrated protein powder it deserves a spot near the top! "It’s a complete protein and can positively support weight goals," she explains. It contains all essential amino acids and can be a great swap for whey. If you want something vegan but muscle-supportive, soy is a strong contender.
4. Plant Protein Blends
Plant protein blends can work, Sheth tells us, but consumers should be picky. These powders mix pea, rice, chia, hemp, or other plant sources. While they're sometimes useful, Sheth warns quality can be spotty between products. "These can work, but quality varies a lot," she says. The issue is that "Some have more carbs or added sugars, which isn’t helpful when you are trying to lose weight." Always read ingredient labels and look for blends with minimal additives.
5. Rice or Hemp Protein Alone
If weight loss is your goal, Sheth says you're better of steering clear of powders made of just rice or hemp protein. These options aren’t harmful—but they’re not the most effective when it comes to fat loss and muscle support. "Can work in smoothies, but they’re lower in essential amino acids and may not support muscle as well. This is usually not my first choice for weight loss," Sheth notes. If you use them, consider pairing with other protein sources.
How to Choose The Right Protein Powder
All in all, choosing the right powder comes down to your personal preferences, needs, and health goals—but it's also crucial to be mindful of what's going into the products you choose. Sheth recommends prioritizing purity and transparency: "Choose a powder that’s been third-party tested, like NSF or Informed Choice, so you know it’s accurately labeled."
Also keep added sugars low, check ingredient lists, and choose a flavor you’ll actually enjoy consistently!
As Sheth notes, "Protein powders can help with weight loss, but the best one is the one you like, fits your routine, and has minimal added sugars." Use this ranking as a guide, experiment with what feels good in your body, and focus on whole food protein sources when possible.
