Written by Andrew Lenau | ISSA CPT & Sports Nutritionist
Fact checked by Robert Iafelice, MS, RD, LDN
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Most protein powders are already low in carbohydrates; however, there are also many more protein powders made from foods that naturally contain carbohydrates. So the powders may contain a blend that includes carbohydrates.
While you can achieve your protein needs with just food, protein powders offer a convenient and easy way to increase your intake while also being low in calories and unnecessary carbs. If you're on a low-carb or ketogenic diet, you may be looking for protein powders to supplement your diet.
Choosing a high-quality protein supplement to fit your low-carb or keto lifestyle can be particularly challenging, as there are many variations and sources of protein powder. To make things easier, we have found the best protein powders to fit a low-carbohydrate diet, with most also being keto-friendly.
7 Best Low Carb Protein Powders
- Overall Best Low-Carb Protein Powder: Transparent Lab Whey Protein Isolate
- Best Low-Carb Plant-Based Protein Powder: Orgain Organic Protein
- Best Low-Carb Collagen Protein Powder: Vital Protein Collagen Peptides
- Best Low-Carb Egg White Protein Powder: BulkSupplements Egg White Protein
- Best Flavored Low-Carb Powder: Quest Protein Powder
- Best Low-Carb Casein Protein Powder: Nutricost Casein Protein
- Best Zero Carb Protein Powder: Isopure Zero Carb Protein Powder
SFS Pick
Transparent Labs
SFS Plant Pick
Orgain
SFS Collagen Pick
Vital Proteins
1. Best Overall Low-Carb Protein Powder: Transparent Lab Whey Protein Isolate
Transparent Labs is a Utah-based company that makes a wide range of sports nutrition supplements, all of which are high quality and free of artificial ingredients. Transparent Labs Grass-Fed Whey Protein Isolate is 100% isolate that is sourced from grass-fed, hormone-free American cows.
Transparent Labs Whey Protein Isolate is one of the purest proteins on the market due to being clean of artificial sweeteners, food dyes, gluten, and unnecessary preservatives. Their process of extracting the protein results in one of the highest protein-by-weight ratios at 88%. Which means each 32-gram serving contains 28 grams of protein.
To ensure the highest quality ingredients and manufacturing, all of Transparent Lab's products are third-party tested; plus, they offer certificates of analysis and composition for additional peace of mind.
Each serving contains only three grams of carbohydrates (on par with keto protein powders), perfect for people on a low-carb diet. It comes in nine delicious flavors, such as chocolate peanut butter, and includes seasonal flavors like peppermint hot chocolate.
Transparent Labs whey isolate is the best low-carb protein powder that we've tested. We love the taste of this protein powder and considering the high quality, it's well priced.
Whether your objective is to build muscle or lose weight, Transparent Labs 100% Grass-Fed Whey Protein Powder Isolate is a fantastic option and can be an excellent tool for success in reaching your fitness goals.
Pros
- No artificial sweeteners, colorings, or preservatives
- A great option for post-workout recovery
- Fast acting and easily digestible
Cons
- It is a more expensive option
Transparent Labs 100% Grass-Fed Whey Protein Isolate is one of the cleanest proteins on the market. It’s perfect for post-workout recovery and hitting daily protein goals...
2. Best Low-Carb Plant-Based Protein Powder: Orgain Organic Protein
If you want to fuel your body with clean, organic plant nutrition with a complete essential amino acids profile, then Orgain Organic Protein powder is one of the market's most popular and best low carb protein powders. All the ingredients are high quality and hand-picked to ensure quality standards and keep it grit-free.
It is an excellent option for those individuals with dietary restrictions or those that are vegetarian/vegan seeking to add a little protein to their diet. The protein blend consists of pea protein isolate, brown rice protein, and chia seeds. It comes in nine flavor options, plus a natural unsweetened choice.
All aspects of the formula are vegan-friendly and contain soy-free ingredients, lactose-free, gluten-free, and United States Department of Agriculture (USDA) certified. Orgain Organic Protein powder also has no added sugar or artificial sweeteners.
Orgain's protein powder comes in a user-oriented package with 20 servings per container, making it a great choice for anyone who needs this type of protein.
Pros
- Kosher
- Non-GMO
- USDA Organic
- High protein for a plant-based protein powder
- It has a complete amino acid profile
Cons
- It can leave a bad aftertaste
Orgain organic plant-based protein powder serves up 21g of vegan protein and only 150 calories in every serving. Fuel your body with clean, organic nutrition...
3. Best Low-Carb Collagen Protein Powder: Vital Protein Collagen Peptides
Vital Protein Collagen Peptides with Hyaluronic Acid and Vitamin C is a powerful, powdered supplement designed to support healthy bones and joints, improve skin, hair, and nail health, and other excellent benefits. So if you have been interested in trying collagen, you should look into Vital Proteins Collagen Peptides with Hyaluronic Acid and Vitamin C.
It offers Collagen Peptides that are sourced from grass-fed, pasture-raised cows. The high-quality ingredients make this supplement easily digestible and will readily dissolve in hot or cold liquids.
Two scoops contain 70 calories, 18 grams of protein, 90 mg of Vitamin C, 110 mg of sodium, 20 grams of Hydrolyzed collagen, and 80 mg of Hyaluronic Acid. Every serving is certified paleo-friendly, Whole30(r) approved, and contains no added sugar, gluten, or dairy.
To make consuming the powder easier, we recommend adding it to smoothies, fruit juice, or a glass of water. The powder is unflavored, so the possibilities are endless, and it adds some welcomed flexibility.
Pros
- It contains Hyaluronic Acid and Vitamin C for additional health benefits
- Unflavored for improved versatility
- Sourced from pasture-raised cows
- Paleo and Keto friendly
Cons
- Expensive for only containing 13 servings per container
Looking to boost your scoop? Reach for this thrice-as-nice formula. In addition to collagen, which supports healthy hair, nails, skin, bones and joints, our Original Collagen Peptides powder boasts...
4. Best Low-Carb Egg White Protein Powder: BulkSupplements Egg White Protein
BulkSupplements Egg White Protein is a high-quality protein powder with fewer carbohydrates than whey and almost zero fat. BulkSupplements recommends taking 30 grams (four tablespoons) before or after a workout.
Egg white protein offers 25g of protein per serving, which is similar to other protein powders, except egg white protein is lactose, and soy-free. Egg white protein is also easier to digest and shouldn't cause stomach issues.
There is an assortment of size options from the BulkSupplements official website. BulkSupplements takes great pride in creating clean and pure supplements; this product is no exception.
The supplement powder is free of dairy, sugar, soy, yeast, gluten, and other unwanted additives. Like other BulkSupplement products, their HA powder is manufactured in an FDA-approved facility, follows cGMP standards, is third-party tested, and is lab tested to ensure high-quality products.
We recommend mixing it with a beverage of your choice for easier consumption. The powder is unflavored, so it can also be added to recipes to boost protein.
Pros
- Pure source of protein
- Low in calories
- It contains no lactose or soy
- It can be rehydrated and cooked
Cons
- Some people may not enjoy the creamy texture
BulkSupplements provides you with the most protein-rich part of an egg without the added fat, giving you a pure protein source to help hit all of your protein intake goals. Sourced from...
5. Best Flavored Low-Carb Powder: Quest Protein Powder
Quest Nutrition is a famous nutritional supplement brand specializing in protein bars, protein powders, healthy chip alternatives, and other health products. Quest's protein powders taste like a delicious, creamy milkshake and come in eight fantastic flavors like Chocolate Milkshake, Cinnamon Crunch, Cookies and Cream, and more.
Each serving contains 120 calories, 24 grams of protein, 2 grams of net carbs, 0.5 grams of fat, 15mg of cholesterol, 15% sodium, 0g of fiber, and 1 gram of sugar. Quest protein powder is made with complete, dairy-based, fast, and slow-absorbing protein.
The formula is made with 60% fast absorbing Whey Protein Isolate and 40% slow absorbing Micellar Casein to provide the ideal balance as a meal replacement or post-workout shake. While also nourishing your body with all three branched-chain amino acids it needs. Additional ingredients include natural flavors and less than 2% of the following ingredients; cocoa processed with alkali, sea salt, sunflower lecithin, cellulose gum, xanthan gum, silicon dioxide, Sucralose, molasses, sugar, and Stevia.
It is worth noting that it is manufactured in a facility that processes eggs, peanuts, sesame, wheat, tree nuts, and fish. Quest Nutrition protein powder offers some of the best-tasting protein powder that can be mixed as a shake or added to your favorite sweets.
Pros
- A unique blend of fast and slow-acting proteins
- Delicious flavors
- Certified gluten-free
- No added soy ingredients
Cons
- It only has 24 scoops per canister
Quest Protein Powders taste like a creamy milkshake you can enjoy any time. Available in eight delicious flavors like Chocolate Milkshake, Cinnamon Crunch, Cookies and Cream...
6. Best Low-Carb Casein Protein Powder: Nutricost Casein Protein
Drinking a protein shake with Casein is a fantastic option if you go extended periods between meals because it takes longer than other protein sources to break down. Nutricost Casein Protein Powder is the market's best low carb casein protein powder.
One scoop contains 120 calories, 0.5 grams of fat, 3 grams of carbs, 1 gram of total sugar, and 24 grams of protein. Nutricost uses the best ingredients to ensure maximum quality and keeps the formula simple so that you get the best results possible.
Nutricost Casein Protein Powder is manufactured in a GMP-compliant, FDA-registered facility to ensure consistent doses. The high-quality ingredients and manufacturing help the protein powder to be non-GMO and gluten-free.
The chocolate and vanilla flavors are simple yet incredibly delicious. They also offer an unflavored option, so you can make a traditional protein shake or try mixing it in many different recipes.
Pros
- 64 servings per container
- 100% Micellar Casein
- Non-GMO & Gluten Free
- Two delicious flavors
Cons
- More flavors would be nice
- Not the best option for post-workout supplementation
Nutricost only uses the best ingredients to ensure maximum quality and to help you feel your best! By keeping our recipes simple and clean, you get the best experience possible...
7. Best Zero Carb Protein Powder: Isopure Zero Carb Protein Powder
Isopure Zero Carb Protein Powder is a fantastic option for anyone who wants to increase their protein intake while minimizing carbs. This supplement is jam-packed with beneficial ingredients to support an active lifestyle and be used as a meal replacement, post-workout shake, or in recipes.
Each serving contains 25 grams of 100% whey protein isolate, 5.5 grams of BCAAs, 4 grams of glutamine, and a vitamin & mineral blend. This whey protein isolate is keto-friendly, contains no gluten, no artificial flavors, no artificial ingredients, or lactose, and has zero carbs or sugar.
The vitamin and mineral blend will help support your fitness goals and fill micronutrient gaps. Isopure Zero Carb Protein Powder is made with a complete microfiltration process, so the protein becomes completely clear when dissolved in water.
It comes in a range of delicious flavors, so you will be able to mix up a variety of shakes.
It is worth noting that it's manufactured in a facility with soy, dairy, egg, wheat ingredients, peanuts, and tree nuts. If you have super-sensitive allergies, you may not want to risk taking this supplement.
Pros
- Keto-friendly
- It contains a vitamin & mineral blend
- Zero sugar or carbs
- Pure whey isolate
Cons
- Not the best option if you have any of the allergens listed above
It's 100% whey protein isolate loaded with vitamins, minerals and nutrients to keep you going strong—and always without gluten, lactose, or any impurities. Made with our complete microfiltration...
What is Low-Carb Protein Powder?
When it comes to low-carb or keto diet protein powders, there are a handful of forms that they can come in. The most common type is whey protein isolate, which is the purest kind of whey protein you can buy.
Regardless, all of the best low carb protein powders will be made from one of these types of protein powders.
1. Whey Protein Isolate
Whey protein isolate contains the highest percentage of protein while having the lowest number of carbs per serving of any whey protein. It typically contains few, if any, carbohydrates per scoop.
2. Casein
Casein is another common milk protein that is low-carb and has a generous amount of protein. Casein is digested and absorbed much slower than whey, making it a popular choice for overnight recovery or prolonged periods without a meal.
3. Egg
While unconventional egg-based protein powders are starting to grow in popularity as they are pure protein and usually contain zero carbs. Egg white protein powders are commonly manufactured by removing the yolks and then dehydrating the remaining whites to create a powder.
The egg whites are then pasteurized to deactivate avidin, a protein that inhibits the absorption of an essential B vitamin. The actual nutrient values for things like cholesterol and protein will vary depending on the type of egg protein powder you choose.
4. Collagen
Collagen protein powder, also known as collagen peptides, accounts for 30% of your body's protein and provides structure, support, or strength to your skin, muscles, bones, and connective tissues. Collagen has a unique set of amino acids compared to a typical animal or plant-based protein powder and is often made from animal sources, like bovine.
Collagen can be more effective than whey in injury recovery and rebuilding connective tissues and other structures in the body.
5. Plant
Many manufacturers provide plant-based alternatives to standard protein powders to accommodate different dietary restrictions and lifestyles. Plant-based protein powders are often derived from various plants, with the most common being brown rice protein, pea protein, soy protein, and hemp protein.
Depending on the brand, a plant-based protein powder may be made from only one type of plant or a combination of plant sources.
Benefits of Low-Carb Protein Powder:
While protein powder is not a miracle supplement, if you stay consistent with your protein intake and workout regimen, you will see fantastic results in as little as a few weeks. Let's break down the benefits of low-carb protein powder and what it can bring to your fitness journey.
1. Build Muscle
Protein is one of the most essential nutrients supporting muscle growth as it plays a significant role in rebuilding and recovering muscles. The protein you get from whole foods and supplements is the most crucial macronutrient for promoting muscle growth. It stimulates protein synthesis, builds new muscle, and prevents the body from absorbing existing muscle.
In fact, a research study concluded that total daily protein intake is the most crucial variable in gains in muscle size during resistance training.¹
2. Keto Friendly
Eating adequate amounts of protein powder is incredibly beneficial on the ketogenic bodybuilding diet as it can help your body stay in an anabolic state, have fewer calories and carbs, and improve your health.
A randomized controlled trial found that in the short term, high protein, low carb diets, or keto diet, can reduce hunger and lower food intake significantly more than a high protein, medium carbohydrate diet.² So supplementing with a low-carb, high-protein powder is Keto-friendly and won't affect your diet.
3. Boosts metabolism
Once you begin losing weight and are in a calorie deficit, maintaining high protein levels stimulates your body into thinking that you are fasting. This low-carb/low-calorie diet means your body switches from metabolizing carbohydrates for quick energy to metabolizing fat.
This leaves your body looking leaner and more toned as a result. Studies have shown that individuals on a high-protein diet saw a more significant metabolism than others that were on a diet including moderate carbohydrates and protein.³
If you cut calories, you can trust that you will lose weight. However, taking a low-carb protein powder provides greater benefits in weight loss by boosting your overall metabolism.
4. Helps burn fat
A low-calorie diet with low carbs and high protein plus an exercise program will help individuals with excess belly fat lose even more weight, especially by supplementing low-cal/low-carb protein powders in the diet. These protein powders stimulate muscle protein synthesis, reducing muscle loss and lowering insulin in the blood so that more fat is burned overall.
Recent evidence supports higher-protein diets as a successful strategy to prevent or treat obesity by improving the body's ability to burn fat.⁴
Low-Carb Protein Powder Side Effects:
Protein supplements can be beneficial in supplementing your diet and hitting your daily protein goals. Protein is considered the building block of life and helps to repair muscles, recover after workouts, and coordinate many body functions.
However, excess intake of protein supplements can cause some unwanted side effects. Overconsumption of protein supplements can cause increased bowel movements, bloating, flatulence, diarrhea, and even weight gain.
In rare cases, it has also been reported to lower blood pressure too much, affect the kidneys, and negate certain medicines and drugs. We recommend taking protein supplements based on the recommended serving and limiting quantities to avoid adverse reactions.
What to look for when buying Low-Carb Protein Powder:
Low-carb protein powder supplements should be manufactured with the highest quality ingredients, be third-party tested, have great reviews, and contain minimum carbohydrates. As a team, we have reviewed the best low-carb protein options on the market by evaluating them for these factors.
Below is a breakdown of how we reviewed low-carb protein powders and what to look for when picking one out for yourself.
1. Ingredients
One of the most important factors when researching protein supplements is ensuring that the primary ingredients are pure. There are many kinds of protein powders, all made with different types of protein.
We recommend choosing a protein powder made with a protein source that fits your preferences and dietary restrictions. If you're following a keto or low-carb diet, total carbohydrate intake should be kept under a certain amount based on the diet you're following and is essential to track.
Most protein powders have less than 10 grams of carbs per serving, with low-carb options usually having less than five grams. We recommend looking for a protein powder with minimal or no added sugars to reduce carbohydrate intake significantly.
2. Testing/Transparency
The safety and testing of a company's supplements should be one of the most important factors when choosing a protein powder supplement. As such, we have created the list above with brands that have repeatedly proven themselves to develop high-quality products with the best ingredients and manufacturing processes.
When researching low-carb protein powders, you want to avoid options that hide their ingredients behind an unclear proprietary blend. Another great way of knowing if a supplement is high quality and has pure ingredients is if it is third-party tested. It guarantees it's adequately dosed, prevents impurities, and is exactly what the label describes.
3. Price
Protein powder costs can vary widely, depending on the quality, manufacturing, and other factors that can drive the price up or down. We recommend breaking down the cost per serving when choosing the best option.
This will also ensure that you choose a financially sustainable protein powder. For most people, the more reasonable the price, the longer you are likely to take it.
Typically low-carb protein powders with high-quality materials, adequately dosed, third-party tested, come from a reputable brand, and have great reviews range in the 35-60 dollar range. The biggest factor determining price is how many servings are in each container.
4. Reviews
When buying any low-carb protein powder, one of the best ways of verifying a supplement's legitimacy is by checking out customer reviews. We recommend checking out the brand's review section, where previous customers share their positive or negative experiences with the product.
Low-Carb Protein Powder FAQs:
Is low-carb protein powder good for you?
Low-carb protein powder is an excellent choice for individuals on a low-carb diet or a lower-calorie protein option. If you do experience side effects, consult your doctor.
Do low-carb protein shakes help you lose weight?
Protein shakes are a quick and easy way to introduce more protein to your diet and have been shown to aid weight loss. This is because protein is essential for promoting weight loss, as getting enough protein supports healthy metabolism and reduces appetite.
Can low-carb, high-protein build muscle?
A high protein, low carb diet has become quite popular to encourage weight loss while maintaining and even increasing muscle mass.
What happens if you take protein powder every day?
Taking protein powder daily is okay, but we recommend obtaining most of your protein from whole food sources. You'll miss out on other essential nutrients if you miss out on eating complete protein food sources.
We recommend not taking more than one or two servings of protein powder daily.
Summary: What's the best low carb protein powder?
Protein powders are a simple and versatile way to supplement your diet. While many protein options are inherently low in carbs, not all protein powders are the same. Some manufacturers often add sugar or other ingredients to improve flavor and sweetness, which can increase total carbohydrates and calories.
You can avoid these kinds of powders by choosing from the protein powders on this list and picking the one that fits your needs.
All the best low carb protein powders on this list are high quality and optimized to benefit your low-carb or keto diet based on your goals and needs.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is one of the cleanest proteins on the market. It’s perfect for post-workout recovery and hitting daily protein goals...
For those that aren't focusing on low-carb options, have a look at the Best Protein Powders or the Best Casein Protein Powders on the market.
References:
- Stokes, Tanner, et al. "Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training." Nutrients, vol. 10, no. 2, 7 Feb. 2018, p. 180
- Johnstone, Alexandra M, et al. "Effects of a High-Protein Ketogenic Diet on Hunger, Appetite, and Weight Loss in Obese Men Feeding Ad Libitum." The American Journal of Clinical Nutrition, vol. 87, no. 1, 1 Jan. 2008, pp. 44–55
- Moon, Jaecheol, and Gwanpyo Koh. "Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss." Journal of Obesity & Metabolic Syndrome, vol. 29, no. 3, 30 Sept. 2020, pp. 166–173
- Leidy, Heather J, et al. "The Role of Protein in Weight Loss and Maintenance." The American Journal of Clinical Nutrition, vol. 101, no. 6, 29 Apr. 2015, pp. 1320S1329S, 10.3945/ajcn.114.084038.
Andrew Lenau
Author