For individuals adhering to a low-carb or ketogenic (keto) diet, protein powders can be a valuable addition to their dietary regimen. While it is possible to meet protein requirements through food sources alone, protein powders offer a convenient and efficient method to augment protein intake. However, the vast array of protein powder forms and sources available can make it challenging to select the most suitable option for a low-carb or keto lifestyle.
Most protein powders are inherently low in carbohydrates. However, some are derived from foods that naturally contain carbohydrates or are combined with carbohydrates. Registered dietitian and certified diabetes care and education specialist Cari Riker explains, “Most protein powders are lower in carbohydrates; it often depends on the source they come from, such as dairy, pea proteins, or soy, along with added sugars to increase palatability.”
This article aims to provide a comprehensive guide to the best protein powders for individuals following a low-carbohydrate diet, with a focus on keto-friendly options.
Evaluation Criteria
The following factors were considered when selecting protein powders for this article:
- Third-party testing: Only protein powders that have undergone third-party testing were considered to ensure purity and potency. Most of the listed powders are either NSF Certified for Sport or Informed Choice Certified.
- Total carbohydrate content: Protein powders with less than 10 grams (g) of carbohydrates per serving were chosen to align with the requirements of low-carb and keto diets.
- Type of protein: A variety of protein sources were selected to accommodate different dietary restrictions and eating patterns.
- Price: Protein powders spanning a range of price points were included to cater to various budget considerations.
Our Medical Standards and Insights team has carefully researched and vetted over 11,000 products and services. We fact-check health claims, evaluate ingredients, and look into each brand’s reputation before sharing products and services on Healthline.
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To choose the products on this page, we considered all the protein powders that passed our vetting process. Then, we personally tested some of them to narrow down our list even further.
Types of Protein Powders
Protein powders are derived from various sources, each with its own unique characteristics and benefits. Here's an overview of some common types:
Whey Protein (Isolate and Concentrate)
- Source: Dairy
- Pros: High-quality protein source that is easily digested and quickly absorbed.
- Protein volume: Whey protein isolate must have at least 90% protein by weight, whereas whey protein concentrate is required to have at least 79.5% protein by weight.
- Carbohydrate content: Whey protein isolate is the purest form of whey protein you can buy, and it has the highest percentage of protein and the lowest number of carbs per serving of any whey protein. It contains few - or even zero - carbohydrates per scoop.
Whey protein is a popular choice among athletes and fitness enthusiasts due to its rapid absorption rate and ability to promote muscle protein synthesis. Whey protein isolate is a more refined form of whey protein, containing a higher protein concentration and lower carbohydrate content, making it an ideal option for keto dieters.
Casein Protein
- Source: Dairy
- Pros: Slower to digest, which may benefit overnight muscle protein synthesis.
- Protein volume: Many casein protein powders have at least 80% protein by weight.
- Carbohydrate content: Casein powders have few carbs and generous amounts of protein.
Casein, the other milk protein, is digested and absorbed much more slowly than whey. This makes it a popular choice for overnight recovery. Casein powders can also be a source of calcium, an important mineral your body needs for bone health, muscle contractions, and blood clotting.
Egg Protein
- Source: Eggs
- Pros: Eggs are nutrient-dense; they’re a source of protein, choline, vitamins A, D, and E, and multiple B vitamins.
- Protein volume: Protein makes up roughly 12% of the weight of a whole 100 g egg; the protein percentage of egg-based protein powders varies depending on whether they’re made from egg whites, yolk, or both. Most egg-based protein powders are made from egg white.
Egg white protein powders are manufactured by removing the yolks and dehydrating the remaining whites to create a powder. The egg whites are then pasteurized to deactivate avidin, a protein that inhibits the absorption of biotin, an essential B vitamin. Depending on the type of egg protein powder you choose, the specific nutrient values for things like cholesterol and protein will vary significantly.
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Collagen Protein
- Source: Usually cowhide, cow bones, chicken bones, eggshell membranes, and fish scales.
- Pros: May aid in injury prevention when taken prior to exercise; plays a role in skin aging and wound healing.
- Protein volume: Many collagen supplements are 90% or more protein by weight.
- Carbohydrate content: Collagen protein powder, or collagen peptides, is often tasteless and unflavored.
Collagen is the most common structural protein in your body, and is found in your hair, skin, nails, bones, ligaments, and tendons. Research shows that collagen may play a role in injury prevention when taken prior to exercise. However, it’s lacking in tryptophan, an essential amino acid, making it an incomplete protein and not optimal for muscle protein synthesis. Collagen can be especially beneficial for the nutrition of outdoor athletes like hikers, runners, and backpackers. Peer-reviewed studies suggest consuming collagen peptides supplements may help with skin elasticity, stronger bones, pain-free joints, and a more secure gut lining.
Soy Protein Isolate
- Source: Soybeans (a legume)
- Pros: Aids in muscle protein synthesis after resistance training.
- Protein volume: Greater than 90% protein by weight.
- Carbohydrate content: Soy protein powder is created by grinding soybeans into a meal and then into soy protein isolate, which is high in protein and very low in carbohydrates.
Studies have shown that soy protein can be as effective for muscle protein synthesis as animal-based protein, including whey. Soy protein is a high quality protein alternative for people allergic to milk or anyone looking for a plant-based protein.
Pea Protein Isolate
- Source: Peas (legume)
- Pros: Allergy-friendly, high quality protein that may have similar muscle repair and growth benefits to animal protein when eaten after resistance training.
- Protein volume: <85% protein by weight
- Carbohydrate content: Like soy protein isolate, pea protein powder is made by grinding dried peas, which naturally contain protein, into a powder and extracting the carbs.
Peas naturally have between 20% and 25% protein. However, manufacturers sometimes add sugar - and therefore carbs - to increase palatability, so you’ll want to carefully review ingredient labels.
Rice Protein Isolate
- Source: Rice
- Pros: Rice is hypoallergenic, so it’s unlikely to cause allergic reactions; plus, this type of protein is plant-based.
- Protein volume: 90% of protein by weight
- Carbohydrate content: Rice protein powder is typically made by treating brown rice with enzymes that cause the carbs to separate from the proteins.
Rice is a source of essential amino acids, but some concentrations are higher than others. For this reason, it’s often used as a blend with other plant-based proteins to improve the amino acid profile. All whole grains, including rice, are made up of three parts: bran, endosperm, and germ. The endosperm is the largest part of the grain and is made up of starch and protein.
Top Keto Collagen Powder Choices
Ancient Nutrition Multi Collagen Protein Powder
- Price per gram: $0.08
- Types of Collagen: I, II, III, IV, V, VII, VIII, X, XII, XXII
- Grass-fed? Yes
- Pasture-raised? Yes
- Non-GMO? Yes
- Solubility: Cold and hot
- Flavor: 8/10
- Mixability: 9/10
- Pros: Great balance of price, flavor, mixability, and types of collagen, grass-fed and pasture-raised, sold in large tubs.
- Cons: Not suitable for those avoiding chicken, fish, or egg.
Ancient Nutrition Multi Collagen Protein powder is a top collagen peptide powder, containing ten types of collagen, including all five main types of collagen (types I, II, III, IV, and V) plus additional types of collagen. To get all five types of collagen, Ancient Nutrition contains chicken, fish, eggshell, and bovine collagen. The Ancient Nutrition collagen supplement checked all the boxes for a good collagen powder: it dissolved fairly well in 6 ounces of cool water with just a few bits left once stirred. The taste was fairly “clean” compare to other collagen powders with only a slightly noticeable aftertaste. It was one of the collagen powders we thought was actually drinkable alone without being blended into a smoothie or oatmeal. It also scored high points for mixability. Ancient Nutrition Collage Powder is clear when mixed with water. Ancient Nutrition Multi-Collagen Collagen peptide powder was selected as Best for Gut Health by Very Well Health as well as being a bestseller on Amazon.
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Vital Proteins Collagen Peptides
- Price per gram: $0.10
- Types of collagen: I and III
- Grass-fed? No
- Pasture-raised? No
- Non-GMO? No
- Solubility: Hot and Cold
- Flavor: 7/10
- Mixability: 10/10
- Pros: Excellent solubility, price
- Cons: Doesn’t contain Type II collagen
Vital Proteins Collagen Peptides as the Best Collagen for Skin and Nails due to its very reasonable price point, its good solubility, and its neutral taste. It is made entirely of Collagen Types I & III, which are best for skin and nails. Of the Type I & III-only collagen powders, it had the best balance of price, flavor, and mixability. Vital Proteins powder and after dissolved in warm water (in jar). Compared to our other contenders, Vital Proteins Collagen Peptides checked all our ‘must-have’ features while coming in at an affordable price: two scoops (one serving) dissolved well in 6 oz of cool water and had a smooth texture with the best mix-ability of any powder we tested. In our blind taste tests, testers noted that this collagen peptide had a slightly noticeable bone broth flavor. It scored an average of 8/10 on flavor, with some testers liking it better than others. While it wasn’t the top winner for flavor, it did well. Another thing we liked about the Vital Proteins is that it comes in multiple sizes, including single-serving packets that make it easy to consume in the outdoors, like on backpacking trips. If you’re looking for travel-size packets, Vital Proteins offers a 35-count box of single-serving packets.
Further Food Premium Marine Collagen Peptides
- Price per gram: $0.13
- Types of collagen: I, II, III
- Pasture raised? Wild-caught
- Solubility: Hot and cold
- Taste: 9/10
- Mixability: 5/10
- Pros: taste, wild-caught
- Cons: solubility
For pescatarians, or those who wish to avoid chicken and bovine collagen, Further Food offers high-quality marine collagen with their Premium Marine Collagen Peptides. We selected the Further Food collagen powder as our top winner for marine collagen because this collagen powder contains types I, II, and III, is sourced from wild-caught fish, has good solubility for a fish collagen, and tastes good. Further Food Marine Peptides had a frothy, almost latte-like texture. Noted as one of Amazon’s best sellers for marine collagen, reviewers spoke very highly of Further Foods. Of interest to the active outdoors person, one reviewer noted that this product “helped with inflammation and workout recovery.” Another reviewer noted improvements in skin hydration, reduction in fine lines, improved digestion, and “glamorous” hair and nail growth.
Healthy Origins Collagen Pills
- Price per gram: $0.65
- Types of collagen: II
- Pasture-raised? No
- Non-GMO? Yes
- What we liked: easy to take, price (relative to other pills), chicken only (no bovine), taste and solubility are not concerns for pills, one of few companies making Type II only collagen
- What we didn’t like: price
Healthy Origins is our top winner for both Best Joint Collagen Supplement, Best Chicken-based Collagen Supplement, and Best Collagen Pill. As we covered above, Type II collagen primarily comes from chickens and is mostly noted for its benefits for joint health. Healthy Origins was selected as the top choice for joints by Very Well Health and is one of Amazon’s top sellers in this category. We selected Healthy Origins as our top winner in these categories because it’s one of the only companies we found that specializes in Type II collagen, which has been shown to have the best benefits for joints. It seems that there aren’t many companies making solely Type II collagen products, which makes Healthy Origins a great option for the active outdoors person who is specifically concerned with healthy joint function.
Gnarly Collagen Pro
- Price per gram: $0.10
- Types of collagen: I and III
- Grass-fed? Yes
- Pasture-raised? Yes
- Non-GMO? Yes
- Solubility: Hot and cold (although hot can impact the Vitamin C which may reduce the efficacy of the Collagen Pro)
- Taste: 8/10
- Mixability: 10/10
- What we liked: includes Vitamin C and zinc to increase absorption rates of collagen, reasonable price, metal recyclable container, excellent mixability with no clumps
- What we didn’t like: Vitamin C adds a flavor that some testers found acrid
Gnarly Collagen Pro is our winner for Best Collagen for Athletes like runners, backpackers, climbers, or any athletes who participate in load-bearing sports. Gnarly Collagen Pro is a collagen powder specifically designed for joint and connective tissue, which are areas of significance for recovery for runners, hikers, and climbers. It’s the only collagen we tested out of dozens that has added zinc, copper, and Vitamin C, which help with absorption rates (see more below). Athletes in particular are sensitive to injuries in the joints and ligaments as the body’s collagen production decreases with age. In addition to 15 g of collagen, one serving contains copper, 15 mg of zinc and 100% of the daily recommended dose of Vitamin C, which it calls “collagen kickstarters.” Studies show Vitamin C increases collagen production and collagen strength. Zinc and copper have been shown to help with collagen protection and synthesis. In our blind tests, Gnarly Collagen Pro scored high on mixability-among the best of any collagen we tested. It dissolved easily in hot and cold water with no clumps.
Orgain Hydrolyzed Collagen Peptides
- Price per gram: $0.05
- Types of collagen: I and III
- Grass-fed? Yes
- Pasture-raised? Yes
- Non-GMO? Yes
- Solubility: Hot and cold
- Average Flavor: 7/10
- Average Mixability: 6/10
- What we liked: value for price, grass-fed, pasture-raised, non-GMO
- What we didn’t like: not as mixable as other collagens we tested
Orgain is one of the biggest brands in collagen and protein powder and was one of the most affordable options we considered. We like that the Orgain Hydrolyzed Collagen Peptides are grass-fed and contain Type I and III collagen, similar to our Winner for Best for Skin and Nails, Vital Proteins (see full review above). At $0.05 per gram, it’s the least expensive collagen powder we tested. Eating extra collagen protein can smooth wrinkles, hydrate skin, and support joint health[][].
Additional Keto-Friendly Protein Powder Options
Besides collagen, other protein powders can be incorporated into a ketogenic diet. Here are some notable examples:
- Perfect Keto Whey Protein: This protein powder is specifically formulated for the keto diet, using whey protein isolate and MCTs to provide essential amino acids and healthy fats.
- Vega Sport Premium Protein: An excellent plant-based, vegan protein option that contains 30 grams of protein per serving, derived from peas, pumpkin seeds, sunflower seeds, and alfalfa.
- Naked Whey: A low-calorie protein powder made from grass-fed whey protein, providing 25 grams of protein and 5.9 grams of BCAAs per serving.
- Ora Organic Protein Powder: A plant-based protein powder packed with enzymes and antioxidants, containing 21 grams of protein, 4 grams of carbohydrates, and 0 grams of sugar per serving.
- Ancient Nutrition Keto Collagen Powder: A convenient, dissolvable protein powder that includes MCT oils to help keep you full and provide added energy.
- Transparent Labs Whey Protein Isolate: Made from 100% grass-fed, grass-finished American dairy cattle, this whey isolate contains 28 grams of protein, 1 gram of carbs, and less than 1 gram of sugar per serving.
- Keyto Collagen Protein Powder with MCT Oil: Contains healthy fats and protein, making it a good option to add to your keto diet.
- SunWarrior Protein Warrior Blend: A plant-based protein powder that offers a great blend of pea protein and coconut MCTs, providing up to 16 grams of protein per serving.
- Unico Apollow Protein Powder: Combines milk protein isolate, whey isolate and concentrate, and casein and egg protein, which are all digested at different rates to help keep you fuller longer.
Factors to Consider When Choosing a Keto Protein Powder
Before selecting a protein powder for your keto diet, consider the following factors:
- Third-party testing: Opt for protein powders that have undergone third-party testing to ensure purity and potency. Look for NSF Certified for Sport and Informed Choice Certified products whenever possible.
- Total carb content: If you’re following a low carb or keto diet, total carbohydrate intake should be kept within a specific range based on the diet you’re following. Most protein powders will have less than 10 g of carbohydrates per serving, with many containing under 5 g. “Some of those carbohydrates can come from added sugars, so looking for a powder that has minimal to no added sugars can help to minimize carbohydrate intake,” Riker said.
- Protein source: Choose a protein powder made from a protein source that fits your dietary restrictions and preferences.
- Allergens: Some protein powders contain major allergens like milk, soy, tree nuts, or wheat. Read the labels carefully as you shop to ensure the protein powder you choose doesn’t contain an ingredient you need to avoid due to allergies.
- Cost: Protein powder costs vary widely, and the cost per serving should be considered when choosing the best option for you. This will also make sure that you choose a protein powder that’s financially sustainable, if you choose to take it for a long time.
- Taste and Mixability: Consider the flavor and how well the powder mixes with liquids. Some protein powders may have a chalky or artificial taste, while others may clump when mixed.
Tips for Enhancing the Flavor of Unflavored Protein Powders
If you opt for an unflavored animal- or plant-based protein powder, there are several ways to enhance its flavor while staying within your daily carbohydrate range:
- Add small amounts of cocoa powder.
- Stir the powder into low carb beverages.
- Drizzle in sugar-free syrups.
- Spoon in artificial sweeteners like Splenda or natural sweeteners, including stevia or monk fruit extract.
- Use unflavored protein powders in baking.
- Stir in sugar-free, flavored pudding mixes.
- Add natural flavor extracts or spices, such as cinnamon.
Benefits of Protein Powders for Muscle Growth and Maintenance
Building muscle requires following an exercise training regimen incorporating strength training while meeting daily energy and protein needs. Protein powders can help ensure you’re getting sufficient protein to support muscle maintenance and repair, but your total energy needs must also be met. Low carbohydrate protein powders made from high quality protein sources that contain the essential amino acids required to promote muscle growth and maintenance are similarly effective as regular protein powders that contain more carbohydrates. Some research indicates that eating a combination of protein and carbohydrates after exercise is more beneficial for muscle protein synthesis than eating just protein or carbohydrates alone.
The Importance of Whole Foods
While protein powders can be a convenient addition to the diet, they shouldn’t be used as the primary source of protein. “Although protein powders can be a convenient way to help meet increased protein needs, trying to meet your protein requirements from whole foods can help ensure you are consuming other nutrients your body needs and can be more satisfying than replacing a meal with a protein powder,” said Riker.