Protein is an essential food group. Vital for muscle growth and repair, protein is also useful for weight loss as it’s filling and can increase your resting metabolic rate too (1). Most dietary proteins come from animals, such as fish or chicken, or are made by animals, such as eggs and milk. This means they are not suitable for vegetarians and vegans.
Thankfully, there are non-animal protein supplements that make getting enough of this essential nutrient a whole lot easier (2). But, with so many to choose from, it’s important to know which is the best vegan protein powder. While the right option will be a joy to use, the wrong one could leave you feeling bloated and nauseous, and you could find that you hate the taste.
Until relatively recently, whey was the most common protein powder ingredient. Very high in protein, this highly absorbable nutrient was lauded as the best possible protein source for exercisers, outranking even eggs. However, whey protein is a by-product of the dairy industry, and that means it’s a no-go for vegans and some vegetarians.
With the rise in popularity of plant-based nutrition, manufacturers have turned to other protein sources to make products that are suitable for vegetarians and vegans. With ingredients like soy, hemp, rice, and pea, these plant-based proteins are ideal for anyone who wants an alternative to whey. Whey contains lactose, so you don’t even have to be a vegan to use plant-based protein powders.
If you need a vegan protein powder, or simply want an alternative to whey, there are now lots of different products available. Not sure which one to choose? Here are ten of the best, all tried, tested, and reviewed just for you!
Top-Rated Vegan Protein
Performance Lab Sport Protein is made from organic brown rice concentrate. It’s a fast-acting product designed to deliver essential amino acids to your hard-working muscles even faster than whey protein. Available in three flavors, this product is also good for your digestive system.
Key Features
- Gluten, GMO, and soy-free formulation
- Contains probiotics for better digestive health and protein absorbency
- 100 calories per serving
- 20 grams of protein per scoop
- Very low in carbs and fat
- All-natural ingredients
- Sweetened with stevia
With only 100 calories per scoop, this product is perfect for those trying to lose weight. Ideal for use after exercise, this fast-acting product will ensure your muscles get the amino acids they need for rapid recovery. The probiotics mean that this vegan protein powder is also very good for your digestive system.
Pros
- Available in three flavors: chocolate, vanilla, and cinnamon
- Suitable for post-exercise recovery and weight management
- Easy to mix, non-gritty formulation
- No artificial additives
Cons
- Quite expensive
- Only 20 servings per tub
Performance Lab Sport Protein is a great vegan protein for dieters. It is almost pure protein and contains virtually no carbs or fat. Its fast-acting formula means it’s also perfect for exercisers who want to speed up recovery after workouts. This great-tasting product is a little on the expensive side, but it’s still highly recommended.
2. Orgain
Vegan protein powders are often more expensive than whey. This can mean that plant-based dieters cannot use their vegan protein powder as often as they want to. Orgain Plant-based Protein Powder is a well-priced product, and it’s available in six great-tasting flavors.
Key Features
- Contains rice, pea, and chia seed proteins
- 150 calories per serving
- 21 grams of protein per scoop
- 15 grams of carbs per serving
- High fiber formulation
- Available in creamy chocolate fudge, chocolate coconut, chocolate peanut butter, peanut butter, vanilla bean, and natural/unsweetened varieties
This great-tasting vegan protein powder contains quite a lot of carbohydrates, but none of those carbs come from sugar. This means they won’t increase your blood glucose levels much and won’t result in weight gain. With a whopping seven grams of fiber per serving, this product is good for your digestive health and also very filling.
Pros
- Lots of flavor options to choose from
- Available in a range of sizes, including single-serving sachets and 2 lb. tubs
- High quality, organic ingredients
- Non-gritty texture
- Very well-priced
Cons
- Carb content may be too high for some users
Providing you aren’t on keto, the high carb content of this product should not really present much of a problem. But, at 150 calories per serving, it does contain 25-50% more calories than some other plant-based protein powders. It’s definitely better suited to active exercisers than those looking for weight loss.
3. KOS Organic
KOS Organic
$42.95
Features
- Amazing Flavor: Infused with organic Peruvian cacao, Himalayan salt, organic coconut milk, a dash of stevia & monk fruit, our award-winning protein blend is simply delicious! Add 2 scoops to cold water for tasty shakes or mix into smoothies & snacks.
- Weight Management: Great protein powder for weight loss. The soluble fiber in plant protein gives you that “full” feeling for a longer period of time. You eat less but not at the expense of calories. Still packed with 20g protein per serving.
- Complete Protein: Our USDA Organic vegan protein powder has a 5 protein blend of Pea, Flax Seed, Quinoa, Pumpkin Seed & Chia Seed + essential vitamins & minerals. Healthier than whey protein powder for both your body and the environment.
- Digestion Support: Enhanced with powerful digestion support by DigeSEB, a proprietary digestive enzyme blend. DigeSEB aids digestion & helps the body maximize absorption by embracing & capitalizing on its ingested nutrients.
- Responsibly Sourced: Nearly every ingredient is certified organic and free of gluten, dairy, soy, hormones, artificial sweeteners, colors, and GMOs. Made with USDA and CCOF certified ingredients.
The all-natural ingredients in KOS Organic are a welcome alternative to most whey-based products that are laden with artificial flavors, sweeteners, and colors. This product is USDA organic certified and free from GMOs, gluten, and soy.
Key Features
- Made from a blend of organic pea, flaxseed, quinoa, pumpkin seed, and chia seed proteins
- All-natural flavors and sweeteners
- Contains gut-friendly digestive enzymes
- Available in chocolate and vanilla flavors
- 170 calories per serving
- 20 grams of protein per two scoops
- 9 grams of carbs per serving
- 4 grams of fat per serving
This product contains a lot more calories than some of its competitors. Some of these calories come from fat, which could be viewed as a drawback. However, the presence of fat increases protein availability so that your body gets more of the amino acids it needs.
Pros
- Excellent blend of five different proteins
- All-natural flavors and sweeteners
- Good for your digestive system
- Contains slow-releasing carbs and healthy fats
Cons
- High in calories
- Low in fiber
- Quite expensive
- Only available in two flavors
This vegan protein powder contains enough calories that it can be used as a meal replacement. At 170 calories per serving, dieters looking to lose weight should limit themselves to just 1-2 servings per day. That said, if you want more than just a protein shake, this nutritionally complete plant-based protein powder is a great choice.
4. Vega Sport
Vega Sport
$54.99
Features
- Packaging may vary – You may receive our fresh new label, but it's still the great taste you love.
- 30 GRAMS OF PLANT BASED PROTEIN POWDER with 5g BCAA amino acids and 5g Glutamic Acid. Amino Acid profile containing 9 essential amino acids.
- SUPPORT RECOVERY POST WORKOUT with ingredients like tart cherry, and 2 billion CFUs of probiotics (bacillus coagulans).
- MADE FOR ATHLETES – NSF Certified for Sport, Non-GMO Project Verified, Vegan and gluten free.
- KETO-FRIENDLY PROTEIN POWDER for women and men with 6g carbs, and no artificial flavors or preservatives, and non whey.
Most vegan protein powders only contain 20 grams of protein per serving. While that may be enough for some people, if you are a bodybuilder or want to build muscle and strength, you may want a product with a bigger protein punch. Vega Sport provides 30 grams of protein per serving, making it ideal for exercisers.
Key Features
- 170 calories per serving
- Low in carbs and fat
- Made with a blend of pea, pumpkin seed, sunflower seed, and alfalfa protein
- Contains gut-friendly probiotics
- Smooth, non-gritty formulation
- Available in berry, chocolate, mocha, peanut butter, and vanilla flavors
- Available in two tub sizes as well as individual serving sachets
This vegan protein powder contains more calories and protein than most similar products. That could be seen as a drawback for some users but, if you are a regular gym-goer, this product could be exactly what you need to build muscle faster.
Pros
- High protein formulation
- Easy mix formula
- Great tasting flavors
- Good for your digestive health
Cons
- Made in a facility that also processes nuts, dairy, soy, and egg
- Some users report a chemical aftertaste
Serious exercisers need a serious protein, and that’s what Vega Sport offers. With 30 grams of protein per serving, this product will ensure you recover faster from your workouts. However, if you want a low-calorie weight loss vegan protein powder, this product may not be your best choice.
5. Optimum Nutrition Gold Standard
Optimum Nutrition Gold Standard
Features
- Vitamin C Provides Immune Support
- Complete Amino Acid Profile to support muscle recovery
- 24 grams of complete, organic, plant based protein sourced from a blend of Organic Pea, Organic Rice, and Organic Sacha Inchi proteins
- USDA Organic & Non GMO, No artificial flavors, colors or sweeteners
- Gluten free, all grain complex made with ancient grains Amaranth, Quinoa, Buckwheat, Millet and Chia
Optimum Nutrition is a well-respected sports and health supplement company. Their whey protein is one of the most popular, and their Gold Standard 100% Organic Plant-Based Protein Powder has been equally well-received.
Key Features
- 150 calories per serving
- 24 grams of protein per scoop
- 7 grams of carbs per serving
- Made from a blend of pea, brown rice, and sacha inchi protein
- All-natural flavors and sweeteners
- Available in berry, chocolate, vanilla, and unflavored varieties
- High in vitamin C
This product is unashamedly aimed at exercisers and bodybuilders in need of an alternative to whey-based protein powders. Its high protein and calorie content mean it’s ideal for boosting recovery after a hard workout. It’s also perfect as a between-meals snack when you need a filling protein boost.
Pros
- Respected manufacturer
- Great flavors
- Easy to mix formulation
- High protein blend
- Well-priced
Cons
- Recently reformulated – some users don’t like how this product now tastes
Optimum Nutrition Gold Standard is an excellent product that won’t break the bank. While ON does not specialize in vegan-friendly protein powders, you wouldn’t know it from the quality of this one. Highly recommended.
6. Genius Vegan
Features
- BEST TASTING VEGAN PROTEIN ON THE PLANET – We’ve officially cracked the code & delivered a creamy, smooth plant based protein. Thanks to modern science, the gritty chalky profile associated with plant protein will officially be a thing of the past
- MAKE FASTER VEGAN GAINS – Plant based muscle building just got a lot easier! By fortifying our nutrition profile with the renown proteina supercharger, Velositol, building quality, lean muscle is now easier than ever
- LACTOSE FREE – Our plant protein is 100% clear of all dairy & it’s byproducts (lactose), even if you aren’t following a strict vega diet, it’s become clear that dairy doesn’t have much of a place & replacing whey with elite plant muscle building fuel makes sense
- GREAT ANYTIME OF DAY – Whether you choose to use this as a post workout supplement or as a simple meal replacement shake, the nutrition profile touts numerous benefits & you can enjoy it whenever you may need
Genius makes some of the best nutritional supplements around. Made to benefit both body and mind, their product range is always growing. This Vegan protein powder is smooth, easy to mix, and contains ingredients designed to increase protein bioavailability.
Key Features
- 133 calories per serving
- 20 grams of protein per scoop
- Made from a blend of pea and pumpkin seed protein
- 4 grams of carbs and 3 grams of fat per serving
- All-natural ingredients
Designed for users who want to build muscle and burn fat at the same time, this dairy-free plant-based protein shake is very popular. It’s a little on the expensive side, but you get a lot of good quality ingredients for the price.
Pros
- Great tasting, non-chalky formulation
- Suitable for pre or post-workout use
- 100% vegan and non-GMO
- Very creamy texture
Cons
- Only available in chocolate flavor
- Quite expensive
- Just 20 servings per container
This certified vegan plant-based protein powder tastes great – providing you like chocolate, that is! It mixes easily and is one of the smoothest protein shakes around. It would be nice to see a few more taste varieties. Still, chocolate is one of the most popular protein shake flavors, and this one is especially good!
7. Vegansmart
Vegansmart
Features
- Plant Based Protein Powder: 20g Non-GMO Protein, Vegan Certified; No Gluten, Dairy, Soy, or Cholesterol
- Meal Replacement Shake: Delicious, All In One Shake, Low Calorie, Prebiotics, Dietary Fiber, Omega 4
- Whole Food Complex: Nine Different Fruits and Vegetables; Polyphenols, Antioxidants, and Flavonoids
- 23 Vitamins and Minerals: Everyday Nutrition, Healthy Cell Function, Post Workout
- Breakfast Shake or On-The-Go: Protein Berry Granola Bowl or Shake/Blend with your Favorite Liquid
While some protein shake formulations are all about protein, others are more nutritionally complete and contain a range of additional ingredients. Vegansmart falls into the latter category. It’s virtually a low-calorie meal in a glass.
Key Features
- Contains a blend of pea, quinoa, chia, potato, and chlorella protein
- Loaded with 10 fruit and vegetable extracts
- High in fiber, vitamins, and minerals
- Contains digestive enzymes for better gut health
- 160 calories per serving
- 20 grams of protein per two scoops
- 15 grams of carbs and 5 grams of fat per serving
- Good source of vitamins and minerals
- Contains MCTs and sunflower oil for energy
- Available in two flavors – chia and vanilla
This product is not just a protein powder, it’s also a meal replacement shake. It’s ideal for those times when you need to eat, but don’t have time to stop. Loaded with vitamins, minerals, polyphenols, antioxidants, and flavonoids, this is one of the most nutritionally complete plant-based protein powders around.
Pros
- More than just a protein powder
- Very nutritionally complete
- A good balance between protein, carbs, and fat
- Energizing, filling formulation
- Non-chalky and easy to mix
Cons
- Only available in 22.75 oz. tubs
- Only two flavors
If you want a quick-fix breakfast or lunch, this shake is a good option. Filling and nutritious, it covers most of your nutritional requirements without loading you down with unwanted calories. It is also suitable for boosting recovery after exercise.
8. Vega Protein & Greens
Vega Protein & Greens
$50.00
Features
- Plant-based protein powder brand: 20 grams vegan protein from a multisource blend of pea protein, brown rice protein, and sacha inchi protein
- Greens: Including ingredients like organic alfalfa powder, spinach powder, broccoli powder, and organic kale powder
- No added sugar: Vega protein & greens is sweetened with stevia, our naturally calorie-free sweetener of choice. We know stevia isn’t for everyone, so we also offer our stevia-free plain unsweetened (previously natural) flavor
- Easy to blend or shake: Add an easy 20 grams plant-based protein to your day – Vega protein & greens can help upgrade your morning smoothie or provide a quick afternoon snack when shaken with water or non-dairy milk
- Keto-Friendly: This product is low carb and Keto-Friendly. Our top tip. Add coconut oil to your smoothie or shake for a little extra fat. Not a medical food.
If protein powders lack anything, it’s usually meaningful amounts of nutrients. There are exceptions to this statement, but even plant-based protein powders often only contain protein and a few incidental vitamins and minerals. Vega Protein & Greens have addressed this problem by adding superfoods to their high protein formulation.
Key Features
- Made from a blend of pea, sacha inchi, hemp seed, and sprouted rice protein
- Contains alfalfa, spinach, and spinach superfoods
- All-natural flavors
- No artificial sweeteners or colors
- 110 calories per serving
- 20 grams of protein per scoop
- 6 grams of carbs and <0.5 grams of fat
- Certified vegan, non-GMO, and free from soy, dairy, and gluten
- Available in berry, chocolate, coconut almond, salted caramel, vanilla, tropical and plain/unsweetened varieties
When you look at the ingredients lists of many protein powders, you’d be forgiven for not knowing what a lot of them are. Vega Protein & Greens ingredients list is a much easier read, and everything is clearly natural and plant-based. Protein powders don’t come much purer.
Pros
- Very simple, all-natural formulation
- High nutrient density
- Well priced product
- Modest carb and very low fat content
- Low in calories
Cons
- Some users report that this product has a gritty aftertaste
Vega Protein & Greens works best when made in a blender. That will get rid of any grittiness. Add some organic coconut oil to make it even smoother. However, if you mix this product with plain water in a shaker cup, you should expect a little grittiness. But, even then, it’s not unpleasant.
9. Nuzest Clean Lean
Nuzest
Features
- PREMIUM PLANT PROTEIN: Clean Lean Protein is not just any protein; it comes from the highest quality European Golden peas grown in France.
- SMOOTH & DELICIOUS: Not chalky, gritty, or pea-y. Our protein is smooth, mild, and delicious. Plus, it contains no added sugar, stevia, or artificial sweeteners. *Not a low-calorie food
- HIGH PROTEIN: With 18-21 grams of protein per 25-gram serving, less than 2 grams of carbs, and only 90 calories, our protein is one of the leanest and most potent plant-based proteins on the market. Contains 9 Amino Acids
- MADE FOR YOU: No matter if you are vegan, vegetarian, or follow a gluten-free, or ketogenic diet, or omnivorous diet, our plant-based protein is easy to digest and gentle on your tummy.
- IT'S CLEAN: Vegan and free of dairy, soy, gluten, GMOs, gums, lectins, fillers, artificial colors, and artificial ingredients.
If you want to lose weight or prefer to add your protein powder to other ingredients to make a smoothie, low carb, low fat, and low-calorie products are arguably your best choice. Nuzest Clean Lean Plant-Based Protein is one of the lowest-calorie protein shakes around.
Key Features
- Made from pure pea protein isolate
- Just 90 calories per serving
- 20 grams of protein per 25 grams
- Zero fat and only 2 grams of carbs per serving
- All-natural flavors
- Available in three flavors – chocolate, vanilla, and strawberry
The ingredients list of Nuzest Clean Lean Plant-Based Protein is one of the shortest ever seen. It contains just pea protein, natural flavors, and thaumatin, which is a low-calorie sweetener derived from protein. This simple product is also the lowest in calories, making it ideal for dieters.
Pros
- Very low in calories
- Fat-free formulation
- No artificial additives
- Certified organic, and GMO, soy, and gluten-free
Cons
- Pea protein alone is not as bioavailable as other protein blends
Because this product is only made from pea protein, it’s a little low in some essential amino acids. This doesn’t make it a bad product. It’s just that it’s not as fast-acting or digestible as those that use plant-based protein blends. If you want a very streamlined protein powder that is super low in calories, this is the one for you.
10. Transparent Labs
Transparent Labs Organic Vegan Rice and Pea Protein combines two incomplete plant-based proteins to make a complete one. Available in two flavors, this easy to mix protein powder is not chalky or gritty. It is organic and contains no artificial sweeteners, flavors, or preservatives.
Key Features
- USDA certified organic
- 120 calories per serving
- 24 grams of protein per 32-gram scoop
- Available in vanilla and chocolate flavors
- High in dietary fiber
This product mixes easily with water or almond milk to make a smooth, delicious shake. Because of the high fiber content, four grams per scoop, it’s also filling and satiating. Ideal for after exercise, this vegan protein powder can also be used anytime you need a readily available source of high-quality protein.
Pros
- Free from unhealthy additives
- GMO-free
- All-natural ingredients
- Low in carbs
- Good quality protein
- Low in calories
Cons
- Only available in two flavors
Transparent Labs Organic Vegan Rice and Pea Protein is a well-priced vegan protein powder, and the more you buy, the cheaper it is. Some users might wish there were more flavors available, but the two on offer taste pretty good. This is an excellent protein for exercisers and non-exercisers alike.
Key Information about Vegan Protein
Protein is an essential nutrient. It’s relatively easy to obtain on a diet that contains animal products, but much harder to come by if you are a vegetarian or vegan. Protein supplements make getting more protein much easier. Just whip up a shake or smoothie and enjoy!
Until relatively recently, most protein powders were made from whey. A by-product of the dairy industry, while whey is popular, it is not suitable for vegans, and some vegetarians avoid it too. It’s not ideal for people with lactose intolerance issues either.
The good news is that more and more manufacturers are producing a great range of vegetarian and vegan protein powders.
With so many vegan protein products available, it can be hard to know which one to buy. Made from a range of ingredients and available in lots of different flavors, it’s worth knowing how these supplements are made, how to use them, and what the potential side effects are so that you don’t regret your purchase.
How Does it Compare to Whey?
Whey protein is considered to be one of the most complete proteins around. In fact, it’s got such a high bioavailability that it is often said to be better than the original gold-standard protein food – egg whites.
That said, there are different types of whey protein, varying in quality, price, and bioavailability. Whey isolate is considered to be the purest and best kind of whey, whereas whey concentrate is cheaper, more widely used, but not as pure.
While vegan protein powders do not contain whey, they still vary in bioavailability, depending on the source of the protein. Because of this, some vegan proteins contain several high-protein ingredients to ensure they measure up to whey. This combination of ingredients will ensure that your vegan protein supplement includes all of the essential amino acids required for muscle growth and repair.
So, how does vegan protein compare to whey? The easy answer is very favorably!
Key Ingredients
Vegan protein supplements contain a range of ingredients. In addition to their primary source of protein, you can expect to find things like flavors, colors, and sweeteners. In the best products, these ingredients are natural. Some also contain added fiber, probiotics, and digestive enzymes.
For protein, vegan protein supplements use a range of ingredients, including:
- Pea protein
- Hemp protein
- Pumpkin seed protein
- Brown rice protein
- Soy protein
- Sunflower seed protein
- Sacha inchi protein
- Chai protein
- Protein blends
There is not much between these ingredients in terms of protein content or bioavailability. The main differences are price and the number of products available that use them. Most vegan protein supplements contain all the necessary amino acids for muscle repair and growth, so the main ingredient is really a matter of personal choice. However, protein blends tend to be the most nutritionally complete.
How often should I take it?
The number of servings you need to use of vegan protein depends on several factors. There is no hard and fast recommendation. The factors you need to consider are:
- The type of training you are doing: vegan weightlifters and bodybuilders usually need more protein than endurance athletes and recreational athletes.
- The amount of protein in your diet: if you are already following a high protein diet, you probably won’t need more than 1-2 servings of vegan protein per day. However, if your diet is low in protein, you may need to use more to meet your daily protein requirements.
- How hard you are exercising: if you are training hard and often, you need more protein than someone who is mostly sedentary.
The main thing to remember when deciding how much and how often you need to consume protein is that more is not necessarily better. If you consume more protein than you can use, you’ll a) waste money, and b) increase your caloric intake, which could lead to weight gain. Use vegan protein powders to make sure you are getting enough, but there is no advantage to consuming more than you need.
Potential Side effects
Vegan protein is mostly made from natural ingredients, such as hemp, pea, or quinoa protein, plus natural flavors, colors, and sweeteners. Because of this, they aren’t usually associated with many unwanted side effects. That said, some people may experience the following:
- Bloating
- Constipation
- Diarrhea
- Nausea
- Gas
- Rashes
These symptoms are usually the result of a sensitivity or allergy to the main source of protein. For example, soy is a common source of sensitivity. If you experience any unwanted side effects, try reducing your serving size or switching to a different product that uses an alternative source of protein.
Bottom Line
Whey is no longer the only protein powder available. Plant-based protein supplements are a very viable alternative. In many ways, plant-based proteins are actually a better choice because most are free from unhealthy additives and potential allergens like lactose. They are also organic and contain additional health-boosting ingredients, such as fiber.
Protein shakes are very useful for exercisers and dieters. For exercisers, they provide your muscles with what they need for growth and repair. For dieters, plant-based protein shakes are low in calories, filling, and can speed up your metabolism too. They can also help preserve muscle mass during your diet.
Vegan and plant-based protein powders have come a long way since the original soy-based products. These early supplements were not very digestible, had a very gritty texture, and didn’t taste good either. Modern plant-based protein powders are just as good as whey, and many are actually better.
With all this information at your fingertips, you should have no problem choosing the best vegan protein powder for your needs.
References
- Neil Osterweil. The Benefits of Protein.
https://www.webmd.com/men/features/benefits-protein#1 - David Rogerson. 2017. Vegan diets: practical advice for athletes and exercisers.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/
Patrick
Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
