5 Best Low-Calorie Protein Powders For Weight Loss

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Over the past two years, I’ve tested over 50 protein powders, many of which I used during weight loss phases in my training.  

If your goal is weight loss, there will definitely be better protein powder options on the market.   

So today, I’ll tell you the criteria you need to look for and 5 picks to consider.   

I’ve personally tried each of these products for at least 1-month each, and have tested them every way possible, with water, milk, and mixed in with various foods like oatmeal and baked goods.  

In a Hurry? Here’s The Top Pick!

Transparent Labs Grass Fed Whey Protein is my number one pick as the best low-calorie protein powder for weight loss. It contains 28g of protein per serving with only 120 calories and boasts a 93% protein-to-calorie ratio, making it an excellent choice for those looking to maximize protein intake while minimizing calorie consumption. Additionally, its clean ingredient list and superior taste set it apart from the competition.

Why Trust Our Recommendation?

Our Feastgood.com team is diverse, including Registered Dietitians, coaches with Ph.D.s in Human Nutrition, and internationally ranked athletes. This collective expertise enables us to assess which products are safe, effective, and worth investing in.

Editorial Note: 

It’s important to remember that the specific protein powder you choose is just one small piece of the puzzle. Your overall diet, training routine, and ability to consistently maintain a caloric deficit over the long term are what ultimately determine your success in losing weight. Even if you pick the worst protein powder, you can still achieve your weight loss goals, and conversely, even if you pick the best protein powder, you can still gain weight if other aspects of your diet and lifestyle are not in check. Protein powder alone will not make or break your goals.

Key Criteria

The primary criteria that I used to assess the products for this list were:

• Calorie content: A protein powder for weight loss should be relatively low in calories (120 calories or less per serving). 

• Protein percent of calories: It should also contain a high protein percentage of calories (at least 85% or more).  That way, you’re limiting the carbs, fats, and sugar that are sometimes added to protein powders.  

• Ingredient transparency: You also want to make sure that any supplement product you consume while dieting is third-party tested so that you know exactly what you read on the nutrition label is verified to be accurate.  

• Cost per serving: If you’re dieting, you’re likely taking at least one scoop of protein per day, so I prioritized products that had a reasonable cost per serving.   In all cases, I did not exceed $2.00 per serving, and I tried to provide options that were close to the average cost of protein powder, which is $1.34 per serving.  

• Taste/Mixability: A product is only effective if you can actually drink it. For this reason, I evaluated the products based on their overall taste and how well they mix.

• Satiety: When you’re in a caloric deficit you might be hungrier than usual, so you want a protein powder that keeps you full. 

1. Transparent Labs Grass Fed Whey Protein: Best Overall

Key Features

• Price: $$$ ($2 per serving, $1.70 with subscribe and save)
• Calories: 120 per serving (depending on flavor)
• Protein Content: 28g per serving
• Carbohydrates: 1g
• Fat: 0g
• Sugar: 0-1g (depending on the flavor)
• Artificial Additives: None (No artificial flavors or colors)

My Thoughts

I’ve been using Transparent Labs Grass Fed Whey protein for the last two years, including during weight loss phases, when my goal was to reduce body fat while retaining muscle mass.  

Certain flavors, such as Cinnamon French Toast and Oatmeal Chocolate Chip Cookie, have 120 calories, which is much lower for a flavored protein than most protein powders (containing between 130 and 160 calories). 

While the calorie count certainly qualifies it as a low-calorie protein, it’s the protein percentage of calories that’s really impressive.  When we take the 28 grams of protein per serving, that equates to 93.3% of the calories coming from protein.  

To put this in context, this is the highest protein percent of calories in any 3rd-party tested protein powder I’ve found (outside of unflavored options).  

That brings me to the next benefit of Transparent Labs protein, which is that it undergoes independent third-party testing. Each batch comes with a certified lab certificate, which ensures you know exactly what you are consuming and that the quality of each batch is verified.  

Here’s the lab certificate from one of my purchases, which is available after you buy the product through the Transparent Labs website.  

I love that Transparent Labs Grass Fed Protein only has 4-5 total ingredients. 

For context, MuscleTech Grass Fed Protein has 9 ingredients.  With Transparent Labs, there are no unnecessary additives, preservatives, thickeners, artificial flavors, artificial colors, or harmful ingredients like lead or mercury.  

In terms of mixability, the product dissolves easily in water, milk, or other liquids, leaving no clumps or chalkiness.  

You can also easily add it to other foods like Greek yogurt or oatmeal, which can increase feelings of fullness and aid in weight loss when in a caloric deficit.  

In terms of flavors, I’ve actually tried every single flavor of Transparent Labs.  

Watch the video ranking here:

While I did rank peanut butter as my favorite flavor, I suggest buying the lower-calorie options of Cinnamon French Toast and Oatmeal Chocolate Chip Cookie if your goal is weight loss.  No flavors were inherently bad, I enjoyed them all.  

The flavors are rich and natural, avoiding the artificial aftertaste that can be common with other protein powders.  This is because Transparent Labs uses stevia to sweeten their protein.  

The only drawback is the price point, which is $2.00 per serving or $1.70 if you use the “subscribe and save” feature. 

This is above the average protein cost of $1.34. However, this average includes all types and quality of protein powders. So, when you consider the high percentage of protein and ingredient transparency with Transparent Labs, the cost is justified. 

Read my complete Transparent Labs Protein review here.  

Who Should Take It?

• Individuals seeking a high-protein, low-calorie supplement to support weight loss.
• Those who value ingredient transparency and high-quality, natural products.
• People with lactose sensitivity looking for a low-sugar protein powder.

Who Should Not Take It?

• Those on a tight budget may find the cost prohibitive.
• Individuals who do not like the taste of stevia or natural sweeteners.

2. PEScience Select Protein Powder: Best For Satiety

Key Features

• Price: $ ($1.27 per serving)
• Calories: 110-125 per serving (depending on flavor)
• Protein Content: 23-24g per serving
• Carbohydrates: 0-4g
• Fat: 1-3g
• Sugar: 0-3g (depending on the flavor)
• Artificial Additives: Contains artificial flavors and sweeteners (sucralose)

My Thoughts

PEScience Select Protein Powder offers a unique blend of whey and casein protein, which provides both quick and sustained protein absorption. 

Whey protein offers quick digestion, which is beneficial post-workout, while casein provides a slow release of amino acids. This helps keep you full longer and prevent muscle breakdown during periods without food.

For this reason, a whey and casein blend may be preferred for those in a caloric deficit and who find themselves getting hungry between meals.  

However, PE Science is second on this list because it has a slightly lower protein percentage of calories.  

Depending on the flavor, PEScience Select Protein allocates 74% to 87% of its calories toward protein.  Don’t get me wrong, this is still excellent compared to the rest of the market, it’s just not as high as Transparent Labs.  

The Snickerdoodle flavor, with 87% protein, is the highest protein flavor and also the lowest calorie flavor, at 110 calories. If you’re on a weight loss journey, I recommend this flavor to ensure high protein and low carb, sugar, and fat. 

In terms of taste, I’ve tested the Cake Pop, Cookies N Cream, Frosted Chocolate Cupcake, and Snickerdoodle.  

They all have a rich, creamy consistency that’s often lacking in other protein powders. Despite using artificial flavors and sweeteners, the product does not leave an artificial aftertaste.  

PEScience Select Protein mixes easily with water, milk, and other liquids, leaving no clumps. It also works well in various recipes, such as protein balls and baked oatmeal, making it a versatile addition to your diet. 

I also find baking with casein to provide a more moist final product versus using a pure whey isolate that can sometimes dry out a baked good.  If you’re not baking a lot with protein, it doesn’t matter if your protein powder has casein or not.

At $1.27 per serving for a 4lb tub, PEScience Select Protein is very well priced, especially considering its blend of whey and casein and relatively high protein content. This makes it a cost-effective option compared to other high-quality protein powders on the market, and is the cheapest option on this list.

The primary drawback is the use of artificial sweeteners and flavors (sucralose and acesulfame potassium). While this helps achieve the great taste, it might be a deterrent for those looking for a more natural product.

Read my complete PEScience Protein review here.  

Who Should Take It?

• Individuals seeking a satiating protein powder that supports weight loss.
• Those who enjoy a creamier protein shake.
• People looking for a protein powder with both whey and casein for varied absorption rates.
• If you plan to bake a lot with your protein

Who Should Not Take It?

• Those who prefer a thinner protein shake.
• Individuals avoiding artificial flavors and sweeteners.
• Those who want a 90%+ protein product

3. Isopure Protein Powder: Best Low-Carb Option

Key Features

• Price: $$$ ($1.58 – $2.28 per serving)
• Calories: 100-110 per serving (depending on flavor)
• Protein Content: 25g per serving
• Carbohydrates: 1g
• Fat: 0.5g
• Sugar: 0g
• Artificial Additives: Contains artificial flavors and sweeteners (sucralose)

My Thoughts

Isopure Protein Powder advertises itself as a low-carb, high-protein option with an added vitamin and mineral blend.

Realistically, all protein powders on this list are considered “low carb.”  Whether a protein powder is 0 carbs or 3 carbs, the difference is 12 calories, which is hardly anything to be concerned about.  

That said, some people, like keto dieters, might be hyper-focused on these nuances, and if that’s the case, then Isopure’s lower carb content is something to prioritize.  

However, one of the most impressive features of Isopure is its protein percentage of calories, which ranges from 91% to 100%, depending on the flavor.  

Now, I have no doubt that Isopure has a high protein percentage of calories, but I am skeptical about the 100% claims.  I’ve been reviewing supplements for a VERY long time, and I have never seen this in any other protein powder on the market. 

Unfortunately, Isopure does not conduct independent third-party testing to verify its label claims. It is becoming the industry norm for companies to conduct third-party testing and publicly disclose these results to consumers, who are becoming more mindful of how their products are made. 

This is why I still have to give Transparent Labs the edge for protein percentage because at least I can verify its 93% protein percentage claims through third-party lab tests.  

In terms of differentiators, Isopure’s added 20 vitamins and minerals set it apart from many other protein powders. 

While I always recommend getting most of your vitamins and minerals from whole foods, the added nutrients in Isopure can be beneficial, especially for those who might have deficiencies in their diet.

Taste-wise, I tested the Dutch Chocolate flavor, which had a rich and enjoyable taste even when mixed with water. The texture was smooth and creamy, which is rare for a whey isolate. There is a slight grittiness, but it’s minimal and can be mitigated by mixing with milk or using a blender.

If you’re looking for the lowest calorie flavors, go with either Banana Cream or Creamy Vanilla. 

Isopure is slightly more expensive than the average protein powder, costing between $1.58 and $2.28 per serving. However, the high protein percentage and added vitamins and minerals may justify the higher cost.

The use of artificial sweeteners, flavors, and colors might be a downside for some. While it helps achieve great taste, those looking for a more natural product might want to consider other options.  Personally, I’m trying to avoid products now with artificial colors because they may potentially be linked to negative health outcomes.

Read my complete Isopure Protein review here.  

Who Should Take It?

• Individuals on a low-carb or keto diet.
• Those looking for a convenient way to add both protein and nutrients to their day.
• People seeking a good post-workout protein powder.

Who Should Not Take It?

• Those looking to avoid artificial flavors, colors, or additives like gums.
• Individuals on a tight budget.
• People who want their protein powder to keep them full and satisfied for several hours.

4. Dymatize ISO 100 Protein Powder: Best For Post-Workout & Unique Flavors

Key Features

• Price: $$$ ($1.67 – $3.28 per serving)
• Calories: 110-120 per serving (depending on flavor)
• Protein Content: 25g per serving
• Carbohydrates: 1-3g
• Fat: 0-1g
• Sugar: ≤1g
• Artificial Additives: Contains artificial flavors and sweeteners (sucralose and stevia)

My Thoughts

Dymatize ISO 100 Protein Powder surprised me with its quality, especially given its availability in local grocery stores where lower-quality protein powders often dominate. This hydrolyzed whey protein isolate is designed for rapid absorption, making it an excellent choice for post-workout recovery.

With a protein percentage of 83% to 90% per serving, depending on the flavor, Dymatize offers a high-protein option that avoids unnecessary fillers.  And yes, Dymatize ISO 100 is 3rd party tested and evaluated for label accuracy and ingredient purity. 

The wide variety of unique flavors, including the collab versions like Fruity Pebbles and Dunkin’ Cappuccino, might be one of the main reasons why you pick this protein over others on this list.   

I wish I could offer a recommendation on which flavor is best from a low-calorie, high-protein standpoint, but many flavors are always out of stock, especially if you’re buying from Amazon. So you might just be limited to what’s available at any given time.  

It does seem like the Vanilla flavor is often available, which is one of the lowest calorie, high protein options, coming in at 110 calories and 91% protein percent of calories.  

Personally, I’ve only tried the Cocoa Pebbles and Cookies and Cream flavors, both of which were delicious without any aftertaste. The texture is thinner, especially when mixed with water, which is typical for whey isolates. However, the taste and mixability were impressive, even without a shaker ball.

Dymatize uses both sucralose and stevia for sweetening. While this combination achieves great taste, it might be a downside for those sensitive to artificial sweeteners.

When buying Dymatize ISO 100, you need to be extremely mindful of the cost.  The price varies significantly, ranging from $1.67 to $3.28 per serving.  

Dymatize doesn’t have a website to buy directly, so it’s up to the retailers to set the price.  Shopping around can help find the best deals, with Amazon often offering competitive prices.  Many of our YouTube subscribers also say you can buy it at Costco for a decent price.  So check there, too.  

Read my complete Dymatize Iso 100 Protein Powder review here.  

Who Should Take It?

• Those who like a flavorful protein powder.
• Individuals who prefer a thinner protein shake.
• People who want a protein powder that digests easily.
• Those seeking a protein powder for post-workout consumption.

Who Should Not Take It?

• Those who want a thicker and creamier protein shake.
• Individuals who prefer a less sweet protein.
• People looking for a satiating protein powder.

5. MyProtein Impact Whey Isolate: Good Value

Key Features

• Price: $ ($1.32 per serving)
• Calories: 90 per serving
• Protein Content: 20g per serving
• Carbohydrates: 2g
• Fat: 0g
• Sugar: 2g
• Artificial Additives: Contains artificial flavors and sweeteners (sucralose and acesulfame-potassium)

My Thoughts

MyProtein Impact Whey Isolate offers a high protein percentage per scoop, with 89% for most flavored option, and up to 97% for the unflavored option.  

You need to be realy careful though when buying MyProtein because they have two different protein powders.  They have MyProtein Whey Protein and MyProtein Whey Isolate.  

The version you want is the MyProtein Whey Isolate, which offers lower calories and higher protein percentage.  The MyProtein Whey Protein is not as refined and contains higher carbs and sugar and is only around 76% protein per serving.

Now that I’ve cleared that up, the real differentiator between MyProtein and others on this list is its competitive price.  

The base price for MyProtein is around $1.32 per serving, making it one of the cheaper options on this list.  However, you can often can get it even cheaper because the MyProtein website is constantly running sales, especially if you’re on their email list.  

Also, if you have a sweet tooth and enjoy very sweet protein powders, then MyProtein may also be a top pick for you.   However, you’ve been warned because some people say it’s actually too sweet.   I actually found it very enjoyable though.  I tested the mocha flavor and it was honestly the best coffee-flavored protein I’ve ever tried.  

Where does the sweetness come from? The product contains both sucralose and acesulfame-potassium, along with natural and artificial flavors. So if you’re sensitive to artificial additives or seeking a more natural product, look elsewhere.

MyPRotein Impact Whey Isolate also mixes effortlessly with water, milk, coffee, oatmeal, and yogurt, leaving no clumps or chalky residue. This makes it a convenient option for those on the go or looking for a quick post-workout shake.

Here’s my recommendation, if the cost of protein is a factor for you, wait for a sale and pick up a bottle of MyProtein as a low calorie, high protein option for your weight loss goals. But, if you’re willing to spend just a bit more, there are definitely higher quality options on this list.  

One last thing I’ll mention, many of our subscribers have commented on our YouTube videos saying they’ve had really bad customer service from MyProtein, either slow shipping delays or poor communication.  I’ve personally never experienced this, but it is worth mentioning.  

Read my complete MyProtein Impact Whey review here.  

Who Should Take It?

• Someone looking for a low-calorie protein shake that mixes easily into anything.
• Someone who wants a product with a sweet taste even when mixed with just water.
• Individuals who are looking for a post-workout protein.

Who Should Not Take It?

• People with gluten or corn allergies should avoid the Cookies and Cream flavor.
• Anyone looking for a satiating protein.
• Anyone looking to avoid artificial sweeteners and flavoring.

Reference

Miller, M.D., Steinmaus, C., Golub, M.S. et al. Potential impacts of synthetic food dyes on activity and attention in children: a review of the human and animal evidence. Environ Health 21, 45 (2022). https://doi.org/10.1186/s12940-022-00849-9