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The Best-Tasting Protein Shakes, According to a Dietitian
Protein shakes are a convenient and tasty way to increase protein intake
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Shushy has worked for a variety of private practices and organizations, gaining a wide range of experience in gastrointestinal health, pediatric nutrition, eating disorders and oncology. She is also certified through Precision Nutrition.
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Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, a registered yoga teacher, and a published author.
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Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4.
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Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.
Verywell Fit / Brian Kopinski
Protein shakes can be a convenient way to boost your protein intake, especially if you have increased protein needs and are unable to meet them from food alone. While powders are also an option, a pre-mixed shake is easier on the go and can be paired with fruits, vegetables, and healthy fats to create a larger snack or a balanced meal. Protein shakes, particularly ones that contain all essential amino acids, may also be a good option to aid in muscle recovery after strenuous workouts.
In general, it’s best to rely on whole-food protein sources, but protein supplements have their place as well. Those who have higher protein needs, experience frequent nausea and lack of appetite, or struggle to chew food may find it easier to reach protein goals through drinking a shake. Flavor preferences are highly individualized, but there are many options on the market to suit your dietary needs and taste buds.
When selecting our top list of best-tasting protein shakes, we considered taste, type of protein (including animal and plant-based options), quality of ingredients, and overall nutrient content. We prioritized protein shakes flavored with natural sources like spices, cocoa, and vanilla extract.
Editor's Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology. From there, a registered dietitian on our Expert Review Board reviews each article for scientific accuracy.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.
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Free of gluten, dairy, egg, soy, and tree nuts
Includes greens blend (broccoli, spinach, and kale)
Good source of iron
Non-GMO
Low in non-fiber carbohydrates
Not a good source of calcium
Contains added caffeine which may not be suitable for all
Key Specs:
Serving Size: 12 ounces | Protein: 20 grams | Carbohydrate: 8 grams | Fiber Per Serving: 3 grams | Fat: 7 grams | Added Sugar Per Serving: 4 grams | Calories Per Serving: 180
Who's It For
Best for those who are looking for a great tasting, soy-free, vegan option that is low in sugar and includes some caffeine (148 mg) for added energy.
Why We Recommend It
OWYN Ready-to-Drink Protein Shakes tops our list with a delicious coffee taste and 20 grams of plant-based protein containing all essential amino acids. There are 20 amino acids of more than 500 that are the building blocks of protein in the human body. Nine of those 20 are essential amino acids we cannot produce and must get through diet. Most plant-based proteins do not contain all nine, so we particularly like OWYN for including them all.
These shakes are a low-sugar option, with only 4 grams of sugar from cane sugar and monk fruit. OWYN, short for Only What You Need, combines pea protein, organic pumpkin seed protein, and organic flax oil to create their proprietary protein blend. This ready-to-drink protein shake is 100% certified vegan and requires no refrigeration before you open it, so it’s great to take on the go to work while hiking or anywhere you need to refuel along the way.
While minimal, these shakes contain a greens blend of broccoli, spinach and kale. OWYN is also gluten-free, dairy-free, egg-free, soy-free, and tree nut-free. If you aren't a huge fan of coffee, other flavors include Chocolate, Cookies N Cream, Strawberry Banana, and Vanilla.
Things To Consider
- When you opt for a vegan protein shake versus a whey protein, you miss out on calcium. Keep in mind that OWYN does not fortify its shakes with calcium, so you'll want to find another source in your diet.
- If you are sensitive to caffeine, picking another flavor is a better option.
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Creamy texture with similar taste to a milk shake
Lactose free
Excellent source of Calcium and vitamins D and A
Contains sucralose which may not be suitable for all
Key Specs:
Serving Size: 14 ounces | Protein: 26 grams | Carbohydrate: 6 grams | Fiber Per Serving: 1 grams | Fat: 4.5 grams | Added Sugar Per Serving: 0 grams | Calories Per Serving: 170
Who's It For
It is best for those who want a shake with no added sugar but a great creamy texture that contains high amounts of calcium and vitamin D, which are important for bone health. Also great for those who want a lactose-free option.
Why We Recommend It
If you're looking for a protein shake that tastes similar to a milkshake but contains 0 grams of added sugar, the Fairlife Core Power High Protein Milk Shake is for you. These shakes have a creamy, smooth texture, unlike many protein shakes on the market.
The Core Power shakes are also on the higher end for protein, with 26 grams per bottle. The protein comes from filtered milk, making this an excellent source of calcium—containing 670 mg (50% Daily Value). It's also fortified with Vitamins A and D (25% Daily Value). Vitamin D helps you absorb calcium more efficiently, and both are critical for bone health.
These lactose-free shakes come in 3 flavors: chocolate, vanilla, and strawberry banana. Fairlife also has an even higher protein version in this life of shakes with 42 grams per bottle!
Things To Consider
- In addition to sucralose as a sweetener, this shake also contains acesulfame potassium, stevia, and monk fruit; some people avoid these because of their taste, while others experience bloating with these sweeteners.
- Fairlife uses carrageenan in its shakes to thicken and stabilize the ingredients. This is a food additive derived from seaweed, but there has been controversy on its safety. Reviews show that it is safe for consumption at levels used in food, but it can cause some gastrointestinal inflammation. Be mindful if you are particularly sensitive to such ingredients.
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Vegan and non-GMO
Great source of fiber
No artificial flavors
Sweetened with stevia, which may not be palatable or suitable for all
Key Specs:
Serving Size: 11 ounces | Protein: 20 grams | Carbohydrate: 16 grams | Fiber Per Serving: 10 grams | Fat: 0 grams | Added Sugar Per Serving: 4 grams | Calories Per Serving: 140
Who's It For
Best for those who want a vegan option with a very high fiber content, and the added bonus of calcium, iron, B12 and zinc.
Why We Recommend It
Evolve's plant-based protein shake is a great-tasting protein drink that doesn’t cost a fortune. If you’re looking to build muscle and recover more quickly, you might feel pressured to plunk down a decent chunk of change for an expensive pre-mixed protein beverage, but you don't have to.
Evolve offers a simple pea protein powder shake that's high in protein and also high in fiber. One shake provides 20 grams of protein with 10 grams of fiber, 140 calories, and 4 grams of added sugar. This product also contains calcium, iron, B12, and zinc, providing greater value. Zinc is a mineral that is important in helping build proteins in our body, healing damaged tissues and also supporting our immune system.
This shake comes in three delicious flavors: chocolate, vanilla, and chocolate caramel.
Things To Consider
- While fiber is an important part of a balanced diet, you may want to avoid this shake closer to exercising as the higher fiber content may cause digestive upset during your workout.
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Gluten-, dairy-, soy-free
Kosher and non-GMO
Contains all nine essential amino acids
Good source of fiber
Requires refrigeration which may be inconvenient
Key Specs:
Serving Size: 12 ounces | Protein: 18 grams | Carbohydrate: 13 grams | Fiber Per Serving: 7 grams | Fat: 7 grams | Added Sugar Per Serving: 4 grams | Calories Per Serving: 190
Who's It For
Best for those who have dairy intolerance and looking for a low-sugar option that is gluten-free and free of soy protein.
Why We Recommend It
If dairy products cause you discomfort in any way, try Koia Protein shakes, as they are lactose-free. This will give you your protein fix without uncomfortable side effects. Made with almonds and a unique blend of brown rice, pea, and chickpea protein, Koia Protein is a creamy ready-to-drink beverage that's 100% lactose- and gluten-free.
Each 12-ounce drink provides 18 grams of plant-based protein with only 4 grams of sugar. With 190 nutrient-packed calories, the drink is perfect as a breakfast on the go, a quick snack, or a post-workout beverage.
The versatile product is delicious on its own but also works well as an alternative to coffee creamer or as a base for smoothies. It's also vegan, kosher, non-GMO, and soy-free.
Things To Consider
- Koia Protein is perishable and requires refrigeration, which may be inconvenient for some people.
- While we love that this shake provides 7 grams of fiber per serving, this might be high for some people, especially right before a workout.
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No artificial sweeteners
BPA-free bottle
Protein from grass-fed cows
Good source of calcium
Contains prebiotic chicory root fiber that may cause digestive upset in some
Key Specs:
Serving Size: 340 milliliters | Protein: 20 grams | Carbohydrate: 8 grams | Fiber Per Serving: 4 grams | Fat: 2.5 grams | Added Sugar Per Serving: 0 grams | Calories Per Serving: 140
Who's It For
Best option for people who are looking to grow lean muscle mass and also want a sustainability sourced product.
Why We Recommend It
Whey protein isolate is a high-quality protein, and Iconic's Protein Vanilla Bean Grass-Fed Protein Drink is a great option if you're looking for a whey-based shake. While all of the protein shakes on this list can help support muscle growth, research shows whey protein is particularly beneficial for people looking to grow muscle because it is easily absorbed and contains BCAAs like leucine. Because this is specifically a whey protein isolate, it has less fat and lactose, making it easier to digest.
Some protein beverages can contain more added sugar than others, but this drink contains 0 grams of sugar per bottle and is sweetened with a mix of monk fruit and stevia. The BPA-free bottle is easy to toss into your bag for a quick and filling snack on the run—giving you 20 grams of grass-fed milk protein with 4 grams of fiber, 130 calories, and only 4 grams of net carbs. Plus, the sustainably farmed products are free of lactose, gluten, soy, GMOs, and carrageenan.
You can choose from four flavors, including Café Latte, Chocolate Truffle, Vanilla Bean, and Cacao+Greens.
Things To Consider
- Whey protein may not be the best option for those who avoid dairy, but keep in mind that it is generally very low in lactose and well-tolerated by those who are lactose intolerant.
- This drink also contains chicory root to increase fiber content, but it may cause digestive upset in some people.
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Free of gluten, dairy, soy and nuts
Smooth with no aftertaste
Good source of calcium and phosphorus
Contains 9 grams of added sugar, which may not be suitable for all
Key Specs:
Serving Size: 12 ounces | Protein: 20 grams | Carbohydrate: 13 grams | Fiber Per Serving: 2 grams | Fat: 8 grams | Added Sugar Per Serving: 9 grams | Calories Per Serving: 200
Who's It For
Best for those who want a plant-based option that also provides minerals like calcium and phosphorus for bone health as well as containing BCAAs for muscle growth.
Why We Recommend It
For a plant-based option, Ripple's Vegan Protein Shake in the chocolate flavor is a go-to. This product is smooth and has no aftertaste, with a rich chocolate flavor that is just right.
Each bottle contains 20 grams of protein from peas, 8 grams of fat, and 13 grams of carbohydrates. Peas are also a complete protein, so they contain the BCAAs needed to boost muscle growth. What stands out is that, unlike most other plant-based proteins, this product is also high in calcium and phosphorus. These minerals play an integral part in bone health and are generally not high when people don't have dairy products or meat in their diet. While this shake doesn't provide 100% of daily needs, it's a good start.
If chocolate isn't your thing, the Ripple Vegan Protein Shake also comes in vanilla and coffee flavors.
Things To Consider
- While the sweetness isn't overwhelming, this does contain 9 grams of added sugar, which may not be suitable for all.
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Grass-fed milk protein concentrate
Low added sugar
No artificial flavors, sweeteners, or preservatives
Good source of calcium
Sweetened with stevia, which may not be palatable or suitable for all
Key Specs:
Serving Size: 11 ounces | Protein: 20 grams | Carbohydrate: 11 grams | Fiber Per Serving: 2 grams | Fat: 2 grams | Added Sugar Per Serving: 3 grams | Calories Per Serving: 130
Who's It For
Best for those who want a product they can purchase in bulk grocery stores for a fair price, especially given that the protein comes from grass-fed cows.
Why We Recommend It
The Orgain Grass Fed Clean Protein Shake is high in protein and low in sugar. This milk protein concentrate provides 20 grams of protein with only 3 grams of sugar from agave syrup, monk fruit, and stevia. This shake is also free of artificial flavors, sweeteners, and preservatives.
We appreciate that this protein shake has a creamy texture you'd want and expect from a milk-based shake. It's also a good source of calcium, providing 600 mg per bottle (45% of DV) for bone health. This shake is widely available and a convenient product to purchase in many bulk grocery stores.
If you're looking for a plant-based option, Orgain also makes a vegan, organic shake, although it is not as creamy as the milk protein version.
Things To Consider
- If you want a ton of variety in flavors, this shake only comes in chocolate and vanilla.
- Some people report not loving the flavor of this drink, given that it contains stevia.
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No refrigeration needed
No added sugar
Gluten-free
Non-GMO and BPA-free
Contains less protein than most traditional shakes
Key Specs:
Serving Size: 120 grams | Protein: 12 grams | Carbohydrate: 8 grams | Fiber Per Serving: 1 grams | Fat: 4 grams | Added Sugar Per Serving: 0 grams | Calories Per Serving: 120
Who's It For
Best for people who prefer a fruitier flavor and thicker texture than the traditional protein shake, who also are willing to spend a little bit more.
Why We Recommend It
Sometimes the typical chocolate and vanilla flavors aren't what you're craving, and Designer Wellness' Protein Smoothies are just the thing for that fruity craving. Each protein smoothie contains 12 grams of protein from whey protein isolate and a mix of fruit juices and purees. The addition of monk fruit keeps these smoothies sweet with zero added sugar.
Flavors include Mixed Berry, Strawberry Banana, and Tropical Fruit. These varieties not only taste great, but they also save the time and money you'd spend buying the different fruits needed to make them. You can grab a protein smoothie on the go or consider mixing it with some additional protein powder of choice if you'd like more than 12 grams of protein.
Things To Consider
- Keep in mind that there is the addition of MCT oil to these smoothies, contributing to the 4 grams of fat. MCT is typically added to products as a way to promote weight loss and athletic performance, but the research is not necessarily strong.
- This smoothie is not suitable for those following a vegan diet.
- This is also the priciest item on our list.
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No added sugar
Conveniently found in many stores
Comes in tons of flavors
Contains artificial sweeteners
Key Specs:
Serving Size: 11.5 ounces | Protein: 30 grams | Carbohydrate: 5 grams | Fiber Per Serving: 3 grams | Fat: 3 grams | Added Sugar Per Serving: 0 grams | Calories Per Serving: 160
Who's It For
Best for those who want a ton of variety in flavor options and for people who are experiencing low hunger. The fortified vitamins and minerals and high protein can be a good meal substitute in these cases.
Why We Recommend It
If you're looking to satisfy your sweet tooth, the Premier Protein Caramel Protein Shake is a consumer favorite. It's one of the creamiest and most flavor-packed shakes on the market, and the caramel flavor does not disappoint!
Each bottle is also fortified with 24 vitamins and minerals and 30 grams of protein. While it doesn't have the simplest ingredient list compared to the others on our list, this can be a protein drink to enjoy in moderation. For those who are experiencing low appetite, especially on a GLP-1 medication, this is a good option given the amount of protein and its fortifications. Take note it is sweetened with sucralose, an artificial sweetener that some people may choose to avoid.
Premier Protein is conveniently found in many stores and comes in tons of flavors, making it easy to find a flavor you may like. Some popular flavors include Cake Batter, Cookies and Cream, Cinnamon Roll, and Bananas and Cream.
Things To Consider
- This shake is sweetened with sucralose, a zero-calorie artificial sweetener. While most studies show that non-nutritive sweeteners like sucralose are safe, more research is needed on consumption and both the short- and long-term effects on metabolic health.
The Premier Protein shake contains carrageenan, which comes from red seaweed and is added to products to thicken the texture. Some reports have shown digestive upset, but this is limited to animal studies, and more research is needed on the impact in humans. Anecdotally, some people say they experience bloating with this additive, so be mindful if this product is suitable for you.
Where We Stand
When it comes to protein shakes, we found OWYN's Vegan Plant-Based Protein Shake to be the best, since it fits a variety of diets, contains all essential amino acids, and doesn't require refrigeration before opening. If you want a whey-based product that has a good amount of calcium, Iconic Protein Drinks are a great option as this product uses sustainably farmed ingredients with no artificial sweeteners.
What to Look for in a Protein Shake
- Type: Protein shakes, both pre-made and powdered, can come from a variety of animal and plant-based protein sources, including whey, pea, brown rice, and hemp, to name a few. Depending on your goals, consider choosing a product that contains the best protein to meet your needs. For example, whey is a top pick for athletes, whereas pea and hemp are excellent choices for vegans or those who can't tolerate dairy.
- Flavor: Protein shakes and powders come in a wide range of flavors, from chocolate and vanilla to caramel and banana. Depending on the ingredients, some may taste more chalky or artificial than others, even if the sweetener is technically plant-based. Look for a flavor you enjoy with suitable sweeteners.
- What's in them: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the protein shake you are selecting is safe for you. For example, some shakes might include sugar alcohols that may not sit well with you.
How We Selected
- Macronutrients: Many protein shakes include other ingredients along with protein. Look for shakes that also have a balance of carbohydrates, fat, and fiber, with lower amounts of added sugar. Depending on your reason for consuming protein shakes, the difference in macronutrients is something to look out for. For example, if you're an athlete, a higher carbohydrate and higher protein (30-plus grams) shake may be better suited for you. If you're using the protein shake as a snack, a lower protein (15-20 grams) and moderate carbohydrate and fat shake may be more suitable. If you are unsure of your needs, consult with a registered dietitian.
- Added sugar: Many protein shakes include added sugars; this is because it enhances the flavor. If you are using a protein shake as a pre-workout, higher sugar might be a good idea as an energy source. Keep in mind that the current recommendation is to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 50 grams per day on a 2000-calorie diet.
- Other Ingredients: We looked for products that didn't have many added ingredients and specifically avoided preservatives, artificial sweeteners, and ingredients.
Our Experts
- Anne Cook Carroll, MS, RD, a Registered Dietitian and one of our nutrition and supplement commerce editors
Frequently Asked Questions
- How many protein shakes can I have each day?
Protein shakes are one way to incorporate additional macro- and micronutrients into your diet. They are best consumed as part of a balanced diet, including whole grains, fruits, vegetables, healthy fats, low-fat dairy and protein.
Recommended daily intake of protein shakes depends on individualized nutritional needs. For example, a strength athlete may require a higher daily intake of protein and calories, and therefore, they may want to incorporate more protein shakes in their diet to meet their needs. You should consider your daily intake goals for protein and calories to determine the number of protein shakes to consume. If you are unsure of your needs, consult with a registered dietitian.
- Are protein shakes good for weight loss?
Protein shakes can support weight loss but must be considered within the context of the diet in its entirety. Whether protein shakes serve as occasional meal replacements or snacks, they should be incorporated into a balanced diet that includes whole grains, fruits, vegetables, fats, low-fat dairy and protein.
Remember, there is no one food or way of eating that will create long-term weight loss in all people, and protein shakes are no exception. If you are not getting enough protein in your day and the addition of a protein shake helps with this, that may help you feel more full throughout the day.
Drinking calories in the form of a shake versus eating calories may result in suboptimal satiety levels, which can lead to compensatory overeating come your next meal, which is your body's way of saying it didn't get enough to eat. If you're a performance or endurance athlete, simply drinking these shakes may not be optimal because of the lack of carbohydrates. Additionally, the brain requires carbohydrates for fuel, so you may benefit from adding a carbohydrate source with a protein shake.
Since most premade protein shakes are not filling enough to be a meal or snack on their own, you could instead make your own protein shake at home. Try swapping in a homemade protein smoothie for breakfast with one serving each of protein powder, fruit, leafy greens, a source of fat, and unsweetened low-fat cow's milk or fortified soy milk—you’ll get the added benefits of fiber, antioxidants, and protein to keep you feeling fuller for longer.
You can also add oats into a smoothie to bump up the fiber and carbohydrate amount. If your workout is longer than 60-90 minutes, you may want to consider using chocolate cow's milk or soy milk for the added carbohydrates or add fruits high in carbohydrates for refueling post-exercise.
- Can protein shakes help you gain muscle mass?
Adequate dietary protein intake is essential for optimal muscle protein synthesis. Protein shakes are one way to increase your daily protein intake, but they are not necessary for gaining muscle mass. Incorporating protein at each meal through animal and plant-based proteins should be considered. The American College of Sports Medicine estimates the requirements for strength trainers at 1.6 to 1.7 grams per kilogram of body weight per day (about 0.8 grams per pound) and may require an intake of up to 2.2 grams per kilogram of body weight per day.
Some evidence suggests that protein supplementation before and/or after endurance or resistance training may enhance muscle recovery and rebuilding. Incorporating a shake with one serving of protein powder, fruit (try banana), and milk or plant-based milk alternative may help to replenish carbohydrates and electrolytes lost through exercise and support muscle recovery post-workout.
- When should I drink a protein shake?
Depending on the protein shake's nutrition profile, it can serve as a meal replacement or a supplemental snack. However, keep in mind most protein shakes are not enough for a satisfying meal for most adults. Consider your daily routine and overall dietary intake to determine when a protein shake may fit best into your day. For example, a protein shake may be a good option for an on-the-go breakfast if you don’t have time to prepare a meal. It could easily be paired with some fruit or toast with peanut butter.
If you practice resistance or endurance training, some evidence suggests that protein supplementation before and/or after training may enhance muscle recovery and rebuilding.
- Why can't I just eat more protein-rich foods?
Many people try increasing protein-rich foods first to see if they can meet their protein needs through food. Depending on how much protein you need, it can be difficult for some people to eat such a high quantity of protein-rich foods, whether due to appetite, chewing/swallowing ability, access, budget, dietary, and/or time restrictions. A protein shake can help fill in those gaps. For example, a protein shake can be useful if you are vegan and have difficulty finding protein-rich food sources, especially on the go.
- Are protein shakes a good meal replacement?
Protein shakes typically aren't a suitable meal replacement as they aren't calorically dense enough. They can be blended with additional ingredients to bump up calories and create a meal. Some brands, like OWYN, have a "meal" shake, but even those are still on the low end of calories most people need for a meal. Keep in mind they are most effective when incorporated into a balanced diet that also includes whole grains, fruits, vegetables, fats, low-fat dairy, and protein.
Why Trust VeryWell Fit
As a Registered Dietitian, Shushy Rita Setrakian is passionate about converting nutrition science into meaningful dietary recommendations. She has an eye for spotting the latest nutrition trends, research, and breaking down what that can mean for your supplement and food choices. Shushy received her M.S. in Nutrition Education from Teachers College, Columbia University and later established her own nutrition and fitness practice, where she helps clients reach individual goals through education and skill development. Alongside her practice, she is one of our nutrition and supplement commerce editors.
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