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If you are looking to start a keto or low-carb keto diet, then there are several things you can do to ensure that you get the very best results. Using a protein powder to supplement your diet is one of those things.
To be considered keto-friendly, a protein powder needs to be very low or zero-carb, free from refined and processed sugars, and contain adequate protein to help keep you in ketosis. We take a look at the best keto-friendly protein powders to help you find the right one for you and your diet.
If you want to buy one right now, we think Perfect Keto Grass-Fed Collagen Powder is the best ketogenic protein powder for weight loss and ketosis.
With so many different types of protein supplements available it can be a confusing and annoying task to try and find the best low-carb protein powders. Here are a few tips to help you find the best quality products to suit your needs.
Find out the right amount of protein to eat, the benefits of adding protein powder to your diet and what ingredients to look for (and what to avoid).
We take a look at the best ketogenic protein powders to help you get into and stay in ketosis.
How Much Protein Do You Need on a Keto Diet?
The recommended daily intake of protein to help you remain in ketosis is between 0.6g and 1.0g protein per pound of lean body mass. (or 1.5g to 2.0g of protein per kg of lean body mass). This is a good range to start with, but if you are more active or are actively trying to build muscle then you will need to adjust the amount. For more detail on this as well as how to calculate your daily protein intake, see How Much Protein Do You Need for Ketosis?
Benefits of Adding Protein Powder to Your Diet
Protein is an essential part of our diets. It is necessary to help to repair and build muscle and is essential for maintenance and recovery. Using a protein powder is a great way to ensure you are getting the right amount each day. Here are a few benefits of using a protein powder on the keto diet:
- Protein powder can help to provide you with essential nutrients that you may not be able to get with food alone. Especially when you are restricting foods on your diet.
- It can help control appetite and alleviate hunger and cravings.
- It aids weight loss. Supplementing with a protein shake as a meal replacement can help to reduce your overall caloric intake which often leads to weight loss. Particularly if it fits into your daily macros.
- Protein powders can help to regulate blood glucose levels.
- It is cost effective because powders can be cheaper than buying meats and fish.
- It can help you recover faster and perform better when exercising.
Buyer’s Guide to Keto Protein Powders
The first thing you should do when looking for keto-friendly protein powder is to do your research. There is nothing worse than buying a powder thinking that it is good for you and finding out later that it is full of rubbish ingredients and too many carbs. Protein powders often have sugar added to improve the taste and this will obviously not be keto-friendly.
Product marketers are notorious for making huge claims with little to back it up. When you are reading descriptions filled with ‘WOW’ words, take them with a grain of salt. In fact, some sellers are so good at their sales writing they could probably sell ice to an Eskimo.
Take your time to read the product descriptions carefully, and then perform some of your own research on the product. Look at the label, paying particular attention to the ingredient list and the nutrition panel. Here are a few tips on how to choose the right protein powder.
Keto-Friendly Ingredients to Look for:
What is the source of the protein? There are many different types of protein sources used when making protein powders.
- Whey protein is derived from milk and is a fast digesting source of protein. It is low in lactose and contains all 9 essential amino acids required by the body. It is ideal for use before or after exercise.
- Casein protein is also derived from milk. It digests at a slower rate than whey. This makes it better for weight loss as it keeps the hunger at bay for longer.
- Egg white protein. This one is dairy-free and carb-free. It is high in BCAAs (branched-chain-amino-acids), the essential amino acids that help build and repair muscles and prevent muscle soreness.
- Collagen protein comes from the cartilage, bones, and skin of animals. It helps keep our hair, nails, skin, and tissues healthy. It is also beneficial for good gut health and immune health.
- Soy protein powder is created from soybeans. They are ground into a meal and then into a soy protein isolate, which consists of 90–95% protein by weight and is practically free of carbs. While this does help build muscle it may not be as effective as whey protein. It is a good choice for vegans and vegetarians.
- Pea protein is another good option for those wanting to avoid animal products. While not a complete protein, it is about 85% protein and only about 3% carb. It is slow digesting and quite filling.
- Hemp protein is a complete protein made from hemp seeds. It is easy to digest when it is high-quality. It is a good source of fiber, omega-3 fats, and a number of minerals like magnesium, calcium, iron, and zinc.
How to Choose the Right Protein Powder for a Keto Diet?
- Choose your protein source and then research the products to see what is in them.
- Look for good quality, clean ingredients.
- Animal-based powders should be grass-fed, pasture-raised, or organic.
- Plant-based powders should be organic, sustainable, and minimally processed.
- Avoid added sweeteners, even artificial sweeteners like aspartame.
- Avoid fillers and preservatives, colorings, and artificial flavors.
- Take note of how much protein is in a serving size?
- Take note of any additional ingredients added that may or may not be beneficial (like MCT oil or added vitamins and minerals).
- Reading a few reviews will help you decide whether the product is right for you. People will often comment on the taste, texture, and consistency of protein powder. Keep in mind that these are just people’s opinions, but it can help you to avoid particular products if there are a number of people who are giving the same negative feedback.
Best Ketogenic Protein Powder
Perfect Keto Grass-Fed Protein Powder
100% Grass-fed collagen peptides from USA cattle.
MCT oil powder
High-collagen protein content with only 1g of carbs.
The 5 Best Keto Protein Powders
We have done some of the heavy lifting for you and picked out what we think are some of the best keto-friendly protein powders.
Perfect-Keto Grass-fed Protein Powder
Perfect Keto is the gold standard when it comes to keto supplements. They really know their stuff. Their Keto Collagen is the ideal blend of grass-fed collagen peptides from US cattle and medium chain triglycerides (MCTs).
When it comes to high-quality, you are going to love this grass-fed keto protein powder. The collagen provides amino acids that will help nourish your hair, skin, and nails. It also is beneficial for repairing muscles, joints, sinew, and connective tissues throughout the body.
Alongside the collagen peptides, this keto-friendly protein supplement has added MCT oil, which is beneficial in helping you get into and stay in ketosis as well as helping to increase your energy levels. It also helps to control appetite and improve brain function.
These two components work together to produce the most efficient keto protein powder we know of.
It is also a great option for those who are dairy intolerant.
- High-collagen protein content
- Grass-fed native cattle – environmentally friendly
- No artificial flavors, chemicals, or ingredients
- Serving size is around 15g
- 10g of protein per serving
- Only 1g carbs per serving
Alongside albuminoid (collagen), this keto-friendly protein supplement incorporates MCT oil, which is beneficial in helping you get into and stay in ketosis. These two components work together to produce the most efficient keto protein powder we have seen.
Zero-Carb & Zero-Sugar Isopure Keto-friendly Protein Powder
The Isopure Zero carb protein powder is the perfect choice for those who are in ketosis and don’t want to kick themselves out of it. The shake provides 25 grams of 100% whey protein isolate per 1 scoop serving. It is also fortified with additional vitamins and minerals for good all-around health.
- Zero sugar
- Gluten, Lactose, and Aspartame Free
- Variety of flavors
- Serving size is 32g
- 25g of protein per serve
- Zero carbs
This powder creates a rich and creamy shake, which has a great texture and flavor. The calorie, carb, and nutrient profiles are excellent and are a great source of protein for your keto diet. Isopure Zero Carb Protein Powder is a great choice for those living a low-carb lifestyle.
EAS Keto Protein Powder Whey Formula
EAS Whey Protein Powder packs a punch with 30g of protein per serve and has the added boost of 7g of natural branch chain amino acids or BCCA.
- High protein content per serving
- No added sugars or artificial fillers
- Serving size is 43g
- 30g of protein per serving
- 6g of carbs per serve
This protein powder will assist with muscle tissue restoration and comes with no added sugars, filling agents, or mixes. Regardless of your desired end result, competitive ability or physique, this high-quality keto protein powder will help you stay on track.
PlantFusion Keto Protein Powder – Soy-Free Complex
For those that wish to avoid animal products then try this plant-based protein powder. If you appreciate high-quality and economical pricing, then PlantFusion’s Complete Plant Protein will provide you with wholesome and balanced nourishment.
- High quality, nutrient dense, non-GMO plant-based ingredients
- 4,500 mg of BCAAs and 3,350 mg of Glutamine per serving
- No dairy, soy, gluten, eggs, nuts, fish, tree nuts or shellfish
- Also free of artificial flavors, sweeteners, and preservatives
- Helps control hunger
- Serving size is 30g
- 20g of protein per serving
- 7g carbs per serving
The high protein content in this supplement is a great way to promote your health and wellness and help you stay on track with your keto diet. The protein in PlantFusion is designed to help with appetite control, energy improvement, and bouncing back from hard exercise and the daily stresses of life!
Body-Fortress Keto-Friendly Protein Powder
For those who are looking for a clean, sugar and aspartame free keto protein powder, then Body Fortress may just be what you are looking for. It contains highly-purified protein for maximum impact, along with being 100% pure as a protein isolate.
- Zero sugar or aspartame
- Economical pricing
- Great customer reviews
- Serving size 39g
- 30g of protein per serving
- 3g of carbs per serving
This keto protein powder is nutritionally balanced and calorically perfected to provide maximum nutritional delivery to help you remain in a state of ketosis. This is ideally what you want from a keto protein shake.
How to Add Flavor to your Protein Powder
If you choose an unflavored protein powder or one with a flavor you don’t particularly enjoy you can give it a boost with any of the following keto-friendly ingredients:
- cacao powder
- nut milk
- sugar-free natural syrups
- natural carb-free sweetener
- add to soups or stews
- add spices like cinnamon or nutmeg.
Keto Protein Powder FAQs
Can you drink protein shakes on the keto diet?
Yes. Just get a keto-friendly protein powder and make sure it fits your macros.
What is the best type of protein powder for keto?
Whey and collagen-based powders are the better types if you are okay with consuming animal-based products.
Which protein powder is best for a keto diet?
Are Atkins protein shakes keto friendly?
In theory, yes. They will be a low-carb shake because the Atkins diet is also a low-carb diet. But make sure you check the carb content as well as any other ingredients that may not be suitable for you.
What is the lowest carb protein powder?
The lowest carb protein powder will be one that has no carbs at all.
Does protein affect ketosis?
Yes. See the full answer here.
Is too much protein bad on keto?
Too much of anything can be bad on keto. You do need to keep your protein intake in line with your required macros. If you don’t it can potentially kick you out of ketosis.
Can too much protein knock you out of ketosis?
Yes. See the answer above.
How much protein do I need on a keto diet?
See our article on that here.
Our above recommendations are all highly rated and regarded as the best of the best in their category. To have qualified for our list, the product needed to offer high-quality genuine keto-friendly ingredients, be good value for money, and have great customer reviews.
If you are looking for a decent all-around keto-friendly protein powder, you can’t go past the Perfect Keto Grass-Fed Protein Powder. Take your time to check out each product individually and weigh up the benefits of each. We hope this will help aid your keto journey.
For further information on all things Keto see these articles: