A low calorie protein powder can help you lose fat and gain muscle. A good protein powder should provide high quality protein with no unnecessary extra ingredients.
You may be following a low-carb diet for fat loss and fitness. Perhaps you’re a bodybuilder following a cutting diet to get in contest shape. Maybe you’re an athlete that’s getting in shape for your chosen sport.
This guide will review the best low calorie protein powders to help you achieve your goals. Ready? Let’s get started!
In a Hurry? Here is our top pick:
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Quick Answer – The Best Low Calorie Protein Powder
- Isopure Zero Carb Unflavored Protein – Best Overall
- Bulksupplements Whey Protein Isolate – Best For Bodybuilders
- Bulksupplements Paleo Beef Isolate Protein Powder – Best Low Calorie Beef Protein
- Bulksupplements Paleo Beef Isolate Protein Powder – Best Low Calorie Beef Protein
- NutraBio Grass Fed Whey Protein Isolate – Best Natural Low Calorie Protein Powder
- Muscle Feast Premium Protein – Best Low Calorie Protein Blend
- FitMiss Delight Protein Powder – Best For Women
- Nutricost Organic Pea Protein – Best Low Calorie Pea Protein Powder
- Ground Based Nutrition Superfood Protein – Best Low Calorie Vegan Protein Blend
- It’s Just – Egg White Protein Nothing Else! – Best Low Calorie Egg White Protein Powder
Reviews – Best low calorie protein powders
Isopure Zero Carb Unflavored Protein – Best Overall
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Here’s our pick for best overall. Isopure Zero Carb Unflavored Protein supplies 100 calories with 25g whey isolate protein.
This product contains only two ingredients, whey protein isolate, and soy lecithin. There’s no fat, no carbs, and 160mg sodium. You can mix Zero Carb Protein to any cold beverage, smoothie, or baking recipe. You can even mix it into soups and sauces.
Isopure Zero Carb Protein is non-GMO, gluten-free, and lactose-free. This is as pure as it gets when it comes to protein powder.
PROS
- 100 Calories – 25g Pure Whey Isolate Per Serving
- Zero Carb – Zero Fat – No Artificial Ingredients
- Only Two Ingredients
CONS
- Some Users Don’t Like The Taste
Bulksupplements Whey Protein Isolate – Best For Bodybuilders
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Here’s another Bulksupplements protein, this time it’s Paleo Beef Isolate Protein Powder. One serving provides 110 calories and 25g of protein. There’s only one ingredient, beef isolate. There are no carbs or fat.
Finally, this protein powder only contains 46mg sodium. Like every Bulksupplements product, this is lab-verified and 3rd party tested. This is a protein designed for the Paleo diet.
Yet, anyone that wants a low-calorie protein can add it to their nutritional program. This is our best low calorie beef protein powder.
PROS
- 110 Calories & 26g Protein Per Serving
- High BCAA Content – Supports Recovery & Muscle Growth
- Clean Formula – Only Two Ingredients
CONS
- Some Users Feel It Doesn’t Mix Well
Bulksupplements Paleo Beef Isolate Protein Powder – Best Low Calorie Beef Protein
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Here’s another Bulksupplements protein, this time it’s Paleo Beef Isolate Protein Powder. One serving provides 110 calories and 25g of protein. There’s only one ingredient, beef isolate. There are no carbs or fat.
Finally, this protein powder only contains 46mg sodium. Like every Bulksupplements product, this is lab-verified and 3rd party tested.
While this is a protein designed for the Paleo diet, it can be used by anyone that wants to add a low-calorie protein to their nutritional program. This is our best low calorie beef protein powder.
PROS
- Beef Isolate Protein Is The Only Ingredient
- 26g Protein Per Serving
- 3rd Party Tested & lab Verified For Quality & Purity
CONS
- Some Users Have Trouble With The Taste
Bulksupplements Paleo Beef Isolate Protein Powder – Best Low Calorie Beef Protein
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Ascent Native Fuel Micellar Casein is our pick for the best casein low calorie protein. This powder has 110 calories and 25g of protein per serving. Unlike most of the powders in this guide, Ascent Native Fuel Casein does contain 1g carbs.
Also, it’s naturally flavored and sweetened with monk fruit. There’s a Gum Blend for improved texture. Micellar Casein Protein Powder is certified gluten-free and informed sport certified.
PROS
- 110 Calories & 25g Protein
- Naturally Flavored
- Sweetened With Monk Fruit
CONS
- May Not Mix Well In A Shaker Cup
NutraBio Grass Fed Whey Protein Isolate – Best Natural Low Calorie Protein Powder
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NutraBio Grass Fed Whey protein isolate is our choice for the best natural low calorie powder. This formula includes 25g of fully disclosed whey isolate per serving. It’s naturally flavored and sweetened.
In typical NutraBio tradition, there is a gram breakdown of all ingredients. This includes flavoring and sweeteners. This protein powder supplies 110 calories, with 2g carbs. It also includes electrolyte minerals.
There are no artificial ingredients of any kind. Finally, extreme label transparency is one of the things that sets NutraBio apart.
PROS
- Extreme Label Transparency
- 1005 Natural Formula
- 25g Whey Isolate Protein – 110 Calories
CONS
- Unlike Other Brands, This Protein Is Not Suggested For Baking, Limiting Its Use
Muscle Feast Premium Protein – Best Low Calorie Protein Blend
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Muscle Feast Premium Protein is a blend of whey isolate, hydrolyzed whey, and micellar casein. The only other ingredient in the unflavored powder is sunflower lecithin. If it’s flavored, there’s natural flavoring and stevia.
The vanilla version has 100 calories, 21g protein, and only 1.5g carbs. This product has only .8g fat and 35mg sodium. The protein sources in this powder are grass-fed and hormone-free.
All of these features make it our pick for the best low calorie protein blend.
PROS
- Features A Blend Of Fast & Slow Digesting Proteins
- Only 100 Calories Per Serving
- All Natural – No Artificial Ingredients
CONS
- Not All Users Like The Texture
FitMiss Delight Protein Powder – Best For Women
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FitMiss Delight Protein Powder is a low calorie protein designed for women trying to lose fat and get in shape. One serving only has 90 calories with 20g whey protein. This powder is geared for fat loss with SolaThin Potato Protein extract. This ingredient helps control hunger. There’s also a superfoods blend and digestive enzymes.
While this is the best low calorie protein powder for women, there is a downside. The label states two protein per serving totals. One is 16g, and the other is 20g. This is because whey concentrate is 80% protein. Therefore 20g = 16g of usable protein. However, this should be clearly explained on the label.
PROS
- 90 Calories & 16g Protein Per Serving
- Contains An Appetite Suppressant
- Features A Superfood Blend
CONS
- Misleading Protein Content On The Label – Does Not Explain The Listing Of Two Different Amounts Of Protein
Nutricost Organic Pea Protein – Best Low Calorie Pea Protein Powder
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The best low calorie pea protein powder is Nutricost Organic Pea Protein. This product only contains one ingredient, organic pea protein isolate.
It supplies 100 calories and 20g protein per serving. There are 1.5g fat and 300mg sodium. The reason is that peas are soaked in sodium during the production process. This helps adjust the pH level. Even though they are rinsed, they still retain sodium.
Nutricost Organic Pea Protein is vegan, non-GMO, and gluten-free. It’s also 3rd party tested for quality, potency, and purity.
PROS
- 100 Calories & 20g Pea Protein Per Serving
- Only One Ingredient
- 3rd Party Tested
CONS
- The Sodium Content Is Too High For Some Users
Ground Based Nutrition Superfood Protein – Best Low Calorie Vegan Protein Blend
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Here’s our best low calorie vegan protein blend. Ground Based Nutrition Superfood Protein is an organic blend containing 110 calories per serving.
There’s also a 4-source vegan protein blend that supplies 20g per serving. There’s a blend of organic greens and superfoods. It’s certified organic, vegan, non-GMO, and zero sugar.
Finally, Superfood Protein includes digestive enzymes. This protein powder does not contain any artificial ingredients.
PROS
- 100% Organic – 110 Calories Per Serving
- 20g Vegan Protein Blend
- Includes Superfoods
CONS
Some Users Don’t Like The Texture
It’s Just – Egg White Protein Nothing Else! – Best Low Calorie Egg White Protein Powder
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With 70 calories per serving, It’s Just Egg White Protein Nothing Else! has the least amount of calories per serving of any powder in this guide. This powder has 13g protein per serving with 210mg naturally occurring sodium.
This is a popular keto protein and it’s also good for baking purposes. It’s Just Egg White Protein Nothing Else! can be mixed into any beverage and used in any recipe.
PROS
- Only 70 Calories
- Contains Egg White Protein – Nothing Else
- Good For Shakes & Baking
CONS
- There’s A Naturally High Sodium Content
Buying Guide – How To Choose The best low calorie protein powders?
What Is A Low Calorie Protein Powder
A low calorie protein powder is any protein that is 120 calories or less per serving. The powder should contain minimal additional ingredients. It should also have a high amount of protein per total calories. This means it will contain premium isolate or hydrolyzed protein sources. Also, Low to no carbs and fats will keep calories as low as possible. The powders in this guide are mostly natural with very few ingredients.
Who Should Use A Low Calorie Protein Powder
Keto Dieters And Other Low Carb Dieters
Anyone following a keto diet, or any low carb diet, needs a good quality protein powder. The powder should be the lowest calorie protein possible. Keeping your protein calories low allows you to stay in line with your total calories per day. It also allows you to be sure you’re ingesting enough total protein without affecting total calories. Finally, using a low calorie protein means you have a little room in your program. This means you can add additional healthy whole food choices to your menu.
Bodybuilders Following A Cutting Diet
Bodybuilders, or anyone, following a cutting diet needs plenty of protein. It makes sense to keep calories as low as possible. As a macronutrient, protein supplies 4 calories per gram. That means a protein powder has a limit as to how low calorie it can go. Still, if you’re not careful, you may end up with a powder that has excess calories. Powders such as Bulksupplements Whey Protein Isolate provide only 110 calories per serving. It also features the highest quality protein available.
What You Should Consider In A Low Calorie Protein Powder
Here’s what to look for in a low calorie protein powder:
- It Should Contain High-Quality Ingredients – Look for high-quality protein and the cleanest possible formula. That means no artificial ingredients, fillers, or additives. Many of the choices in this guide contain one or two total ingredients.
- It Should Use A Premium Protein Source – Look for quality protein sources that use 20g of protein per serving. A smaller serving will provide less protein. An example of this is the small serving size It’s Just Egg White Protein uses to get 70 calories.
- Natural – The best low calorie protein powders keep calorie totals down by being natural. This means they will only use one or two ingredients. Often, they are unflavored to keep the ingredient list down.
- Uses – Many of the protein powders can be used for more than only shakes. One good exception is It’s Just Egg White Protein. This powder can be sued for any recipe that calls for eggs. It can also be used in shakes and smoothies, or mixed with yogurt.
How Does Protein Help You Control Calories & Lose Fat
Using a low calorie shake helps users cut total daily calories. Also, it makes sense to replace unhealthy calories from sugar and fat sources with a low calorie protein powder. Along with cutting calories and replacing some of those junk calories with protein, users should be more active. This is the combination that will help users control calories and lose excess fat.
Why Protein Is Important
The three macronutrients the body needs are protein, carbohydrates, and fats.
Protein provides 4 calories per gram and is the most important macronutrient. One reason for this is because, after water, our body consists of mostly protein.
Protein is made up of amino acids which are called the “building blocks” of protein. Amino acids are used in hundreds, if not thousands, of sequences. These are commonly called amino acid chains. These various chains control countless daily functions in the human body.
Eleven amino acids are made in the body, and nine must come from food and supplements. This means that daily protein needs must be met to ensure the body has enough. So protein must be consistently ingested during the day.
Daily protein should come from whole foods and quality low calorie protein powder. It’s important to note that adequate daily protein is important for everyone. This is not only true for anyone that regularly exercises. It’s true for anyone, regardless of whether or not they exercise. (1, 2)
The Benefits Of Protein
Protein provides the following benefits:
- Promotes Muscle Growth
- Supports Post-Workout Recovery
- Helps The Body Maintain An Anabolic Environment
- Helps Promote Fat Loss
- Prevents Catabolism
- Helps Maintain Muscle
- Promotes Healthy Hair, Skin & Nails
- Supports A Healthy Immune System
Types Of Protein
There are many different sources of protein that can be used for low calorie protein powder. Most supplement companies make various types of protein powder. This will always include whey, casein, and more recently a vegan source. Some companies make a protein blend, such as whey and casein. Sometimes they will add other protein sources.
Following are the most common types of protein used in low calorie powders:
Whey Concentrate – While this is the most common type of whey protein, it does not have the lowest calories. Whey concentrate is 80% protein with 20% consisting of fat and carbs, which adds calories.
A good example is FitMiss Delight Protein Powder. This powder contains 20g whey concentrate per serving. That means there’s 16g usable protein per serving.
Whey Isolate – This is the highest quality whey. It’s usually considered the best quality protein on the market. It will be low calorie with 90% protein content.
Egg White – Egg white protein is a high-quality protein source with little fat and carbs. While the serving size is adjusted to reflect a low-calorie amount, It’s Just Egg White Protein Nothing Else! only has 70 calories per serving.
It’s a smaller serving size than most of the choices, but based on serving size, it’s the lowest calorie powder in this guide.
Casein – This is a milk protein that’s mainly known as slow-digesting protein. This can be important for use before a long work or school day. It’s also common to use casein before bed.
There are two primary types of casein:
Calcium Caseinate – This is a common type of casein protein but does not have the quality of micellar casein.
Micellar Casein – This is the highest quality type of casein protein. This is the casein used in our pick for best casein, Ascent Native Fuel Micellar Protein.
Plant-Based – This can be a single vegan or plant source, or a blend of plant-based proteins. Pea and brown rice are common vegan sources. This is a medium digesting protein powder that has become more popular. This guide features several vegan sourced protein powders.
Beef – This is a common paleo protein source and it’s a popular protein for bodybuilding and powerlifting.
How To Use In A Low Calorie Protein Powder
Make sure to follow all label directions. A low calorie protein powder can be mixed with virtually any beverage. This includes using vanilla or chocolate powder as a coffee creamer. Low calorie powder can also be used with oatmeal or yogurt. If you can bake with it, these flavors make a great addition to your recipe.
Use a low calorie protein powder once to three times a day to help meet daily protein requirements. Whether used as a shake or in a recipe, try to consume quality protein every few hours. On training days, consume one serving as part of a post-workout shake within 30 minutes after your training session.
It also makes sense to drink a shake first thing in the morning. This is because you have spent the last 7-10 hours asleep. This means when you wake up, protein needs to be replenished with protein.
Conclusion
If you’re looking for the best low calorie protein powder, Isopure Zero Carb Unflavored Protein is the best choice. One serving provides 100 calories with 25g whey isolate protein per serving. There are only two ingredients, whey isolate, and soy lecithin.
Are you looking for a blend of proteins for fast and slow digestion speeds? Muscle Feast Premium Protein provides 100 calories and 21g protein from a blend of whey and micellar casein. Also, this product is 100% natural.
Many women are looking for a specific protein for fat loss. The best choice is FitMiss Delight Protein Powder. It provides 16g whey protein and features SolaThin Potato Protein extract for hunger control. It also contains a greens and superfood complex.
There are quite a few good choices of low calorie protein powder available. There’s a choice for every goal and lifestyle. Use our guide to find the best choice for you!
References:
- https://ghr.nlm.nih.gov/primer/howgeneswork/protein
- Tarnopolsky, M. A., MacDougall, J. D., & Atkinson, S. A. (1988, January). Influence of protein intake and training status on nitrogen balance and lean body mass. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/3356636
