6 Best Keto-Friendly Protein Powders (2024 Updated) Low Carb

Supplements Considered 35
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Considered
Hours of Research 134
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of Research
Reviews Examined 90
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Examined
Experts Interviewed 5
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James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 18, 2024
FACT CHECKED by Dr. Kristy Dayanan, BS, MD
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

Getting enough protein per serving isn't something only bodybuilders and CrossFit fanatics need to be concerned about.

I've been a fitness trainer for many years, and one thing I've learned is that everyone needs to consume adequate levels of protein, especially if on a keto diet.

This nutrient is essential in helping you achieve your optimal weight, recover quickly after strenuous exercise, curb appetite, and build lean, resilient muscles.

Below, we've listed the test and research results for some of the best keto protein powder options that could help amplify this diet's benefits.

The Best Keto-Friendly Protein Powders

Editor's Choice
Transparent Labs 100% Grass-fed Whey Protein Isolate
Transparent Labs
Rated 4.9/5
Click For Best Price
2nd Best Choice
BPI Sports ISO HD
BPI Sports
Rated 4.7/5
Check Current Price
3rd Best Choice
Perfect Keto
Perfect Keto
Rated 4.5/5
Check Current Price

Our Top Keto Protein Powders (May 2024)

1 - Transparent Labs 100% Grass-Fed Whey Protein Isolate (Best Overall)

Rated 4.9/5
28g
Protein per Serving
4.8
Taste
5.0
Ingredients
5.0
Price
Transparent Labs 100% Grass-fed Whey Protein Isolate

Pros and Cons

Pros

  • 1g carb content - perfect for the keto diet
  • Sourced from grass fed hormone-free American Cows
  • Tastes delicious with water or milk
  • No artificial sweeteners, food dyes, gluten, and preservatives,

Cons

  • Not available as an unflavored option

Transparent Labs is one of the cleanest protein powder supplements on the market as it's got no artificial sweeteners, food dyes, gluten, and preservatives.

With 28 grams of protein, 1 gram of net carbs, and 120 calories per serving of 32 grams, this protein shake contains one of the highest protein-by-weight ratios in the market.

My personal experience has been positive, and our testing team was impressed with the texture and flavor.

Get 10% off using coupon code:  TOTALSHAPE

2 - BPI Sports ISO-HD (Cheapest Option)

Rated 4.7/5
25g
Protein per Serving
4.8
Taste
4.8
Ingredients
4.5
Price
BPI Sports ISO HD

Pros and Cons

Pros

  • Contains 25 grams whey protein isolate per serving
  • Helps rebuild muscles if taken immediately after a workout
  • Likely one of the best keto protein powder products

Cons

  • Contains high fructose corn syrup

BPI ISO-HD carries branched-chain amino acids (BCAAs) to where they’re needed most, speeding up your recovery period and providing the energy you need for your next workout.

This keto protein powder is also low in calories and carbs and bristling with actionable protein per serving. Our testing showed that it helped speed up both recovery and muscle building during bulking phases.

3 - Perfect Keto (Best Collagen-Infused)

Rated 4.5/5
10g
Protein per Serving
4.5
Taste
4.8
Ingredients
4.2
Price
Perfect Keto

Pros and Cons

Pros

  • Won’t raise blood sugar levels
  • No artificial sweeteners or fillers
  • Contains BCAAs for rapid muscle recovery
  • Flavored protein powder has lots of options

Cons

  • Most folks would like to see a larger container for this collagen protein powder

Perfect Keto is devoid of artificial ingredients, uses natural sweeteners, and contains MCT oil powder (medium-chain triglycerides).

Medium-chain triglycerides are well-known for their ability to raise blood ketone levels. It's also one of the few collagen protein powders on this list, making it perfect for maintaining skin health.

This keto protein powder also contains prebiotics that helps maintain healthy intestinal flora that helps promote proper digestion and rapid absorption. And I experienced a significant improvement in bloating that I normally get with protein shakes.

4 - Optimum Nutrition Platinum Hydrowhey (Best Digestible)

Rated 4.4/5
30g
Protein per Serving
4.4
Taste
4.4
Ingredients
4.3
Price
Optimum Nutrition Platinum Hydrowhey

Pros and Cons

Pros

  • Hydrolyzed whey protein
  • Easy to digest and absorb
  • Contains only 1.2 grams of net carbs per serving

Cons

  • Costs a bit more than other keto protein powders

Platinum Hydrowhey from Optimum Nutrition (ON) is sourced from hydrolyzed whey protein isolates which minimize digestive system resistance and smooth the way for optimal absorption of the important nutrients within.

Our testing team reported that it was easy on the stomach, even when taking large doses multiple times a day.

5 - Isopure Protein Powder (Best Nutrient-Rich)

Rated 4.3/5
25g
Protein per Serving
4.3
Taste
4.2
Ingredients
4.3
Price
Isopure Protein Powder

Pros and Cons

Pros

  • Contains an array of beneficial vitamins and minerals
  • Has zero net carbs so it’s perfect for your keto diet
  • Lactose, GMO, and gluten-free

Cons

  • Contains some artificial flavors

If you’re looking for a keto-friendly protein powder that will also look after your other nutritional needs, then Isopure Zero Carb is possibly that product.

With Isopure Protein Powder, you not only get the BCAAs you need, but also vitamins A, C, B6 and B12 along with calcium, iron and niacin per serving.

Our test results show that this is one of the most well-rounded keto friendly supplements on the market today.

6 - Julian Bakery Paleo Thin Egg White Protein (Best Organic)

Rated 4.2/5
22g
Protein per Serving
4.2
Taste
4.2
Ingredients
4.2
Price
Julian Bakery Paleo Thin Egg White Protein

Pros and Cons

Pros

  • Contains 5 grams of net carbs per serving
  • Sourced from hormone and antibiotic-free chickens
  • Completely free of GMOs, soy and lactose

Cons

  • Just make sure you mix it thoroughly

This keto-friendly protein powder is derived from hormone- and antibiotic-free eggs.

They make sure the eggs they use to create their protein shake supplement are not from chickens subjected to the kind of hormone and antibiotic bombardment that most poultry do today.

Also, there are no artificial ingredients in this supplement. And I can tell you that after taking it for several weeks, I never had any stomach issues.

If you're into paleo diet, you might be interested in this post: Best paleo protein powders

How Did We Pick These Supplements

In our dedicated effort to identify suitable egg white protein powders, we undertook a rigorous evaluation, focusing on several essential criteria and benchmarking them against our testing outcomes.

Protein Dosage

We honed in on powders with protein levels between 10-30 grams, pinpointing 25 grams as the optimal amount for most health enthusiasts. Based on our testing, this concentration seems to maximize post-exercise recovery benefits.

Protein Type

The source of the protein is vital. Our primary emphasis was on powders sourced exclusively from whey, ensuring a pure and high-quality protein source, ideally from organic farms.

Carbs and Fats

Our objective was to highlight powders with minimal carbs and fats, given the primary ingredient is protein. We leaned towards selections with nearly no carbs and fats to ensure a clean protein intake.

Taste Profile

Flavor is paramount, especially when many protein powders avoid added sugars. We favored powders that, even without sugars, managed to deliver a rich and enjoyable taste, ensuring no flavor-health trade-offs.

Solubility

The ease with which a protein powder mixes with liquids is a key factor. We assessed the consistency of the shake when combined with water, both by stirring manually and using a shaker.

Digestion and Potential Reactions

Our panel of testers offered insights on the digestibility of each powder and reported any digestive issues, such as indigestion or bloating.

Third-Party Testing

Independent evaluations of protein powders ensure the product's purity and genuineness. This external check is crucial for user confidence in the product's integrity and ingredient transparency.

Price Consideration

Egg white protein powders can span a wide price range, influenced by the quality of ingredients and brand standing. We centered our attention on products priced between $0.50 and $1.50, striking a balance between cost and excellence.

The Different Types of Keto Protein Powder Options

  • Whey - Whey protein powders digests quickly and is absorbed effectively, rushing much-needed nutrients to hurting muscles.
  • Egg - Egg protein powder is a very lean type of protein that contains virtually no healthy fats and no carbs and is great for those combining keto and weightlifting.
  • Collagen - Keto collagen protein powder is an excellent source for supplemental protein for keto dieters. It’s low in carbs and fat and is essential for promoting healthy skin, bones, hair, nails, and muscles.
  • Vegan/plant-based protein powder - There are quite a few plant-based protein powder options out there, such as pea protein. Pea protein vegan supplements are typically very pure with high rates of bioavailability.

Many people following low-carb or ketogenic diets turn to protein powders to supplement their diet. However, choosing the right one to fit your low-carb or keto lifestyle can be challenging due to the countless forms and sources of protein powder.

- Healthline

How Much Protein Do You Need on ​Keto?

You need over 40% of protein from your total daily calories (about 75 g for a 2000-calorie diet) while on a ketogenic diet. It applies even when taking in a plant-based protein powder.

Everyone’s protein requirements, even those who are not on the keto regimen, will differ depending on their age, weight, metabolism, goals, and whether or not there are any mitigating conditions [1].

To know your Recommended Dietary Allowance (RDA) for protein, guidance from Harvard Health recommends that you multiply your body weight (in kilos) by 0.8 grams [2].

However, keep in mind that athletes are going to want to increase this amount by 50 to 100 percent [3].

Buyer's Guide: Choosing the Best Keto-Friendly Protein Powders

If you're following a keto diet and looking to supplement your protein intake, choosing the right keto-friendly protein powder is essential [4].

Keto-friendly protein powders can provide a convenient and effective way to meet your protein goals while staying within the confines of a low-carb, high-fat diet [5].

Here's a comprehensive buyer's guide to help you make an informed decision:

Protein Source

Look for protein powders from high-quality sources such as whey isolate, collagen, egg white, or plant-based options like pea protein [6].

These sources tend to have minimal carbs and are easily digestible.

Net Carbs Content

Check the nutrition label for the net carb content per serving. Net carbs are calculated by subtracting dietary fiber and sugar alcohols from total carbohydrates.

Aim for protein powders with low net carbs to fit your keto macros.

Sweeteners

Avoid protein powders with added sugars, high-fructose corn syrup, or artificial sweeteners that might impact ketosis.

For a more keto-friendly option, look for products sweetened with stevia, monk fruit, or erythritol.

Fat Content

Keto diets emphasize healthy fats, so consider protein powders with healthy fats like MCT oil or coconut oil.

These fats can help keep you satiated and provide an energy boost.

Quality and Purity

Choose protein powders free from additives, fillers, and artificial ingredients.

Opt for products with minimal ingredients to ensure you're getting a clean protein source.

Digestibility

Consider your digestive system's response to different protein sources.

Some individuals might experience digestive discomfort with certain types of protein, so choose a protein powder that agrees with your body.

Allergens

If you have allergies or sensitivities, be mindful of potential allergens in the protein powder.

For instance, whey protein might not be suitable for lactose-intolerant people.

Added Nutrients

Some keto-friendly protein powders also contain added nutrients like vitamins, minerals, and electrolytes that can support overall health while on a low-carb diet.

Reviews and Ratings

Before purchasing, read reviews and check ratings from other users.

Real user experiences can provide valuable insights into taste, texture, and overall satisfaction with the product.

Testing for Ketosis

Some protein powders claim to be keto-friendly, but testing your ketone levels is wise if you're trying a new product.

If your ketone levels drop significantly after consumption, the protein powder might not be as keto-friendly as advertised.

Consult a Healthcare Professional

If you have any underlying health conditions or concerns, it's always a good idea to consult a healthcare professional or registered dietitian before adding a new supplement.

Who Should Invest in Keto-Friendly Protein Powders?

Individuals following a ketogenic diet, athletes, busy individuals, weight management seekers, those with dietary restrictions, and those needing muscle preservation should invest in keto-friendly protein powders.

Who Shouldn't Invest in Keto-Friendly Protein Powders?

Individuals not on a low-carb diet, those not focused on protein intake, and those with allergies to ingredients in the protein powder shouldn't invest in keto-friendly protein powders.

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The Role of Fiber in Low-Carb Protein Powders

Fiber plays a pivotal role in low-carb diets and it's something you may need to extra off when you're limiting carb intake. While aiding digestion, fiber also promotes feelings of fullness, making these powders satiating despite their low carbohydrate content [7].

This satiety can curb unnecessary snacking, supporting weight management. Additionally, fiber stabilizes blood sugar levels, ensuring sustained energy.

Thus, the inclusion of fiber enhances the nutritional profile of low-carb protein powders, making them a multifaceted supplement for health-conscious individuals.

FAQs

What Is the Best Keto Protein Powder to Build Muscle?

The best keto protein powder to build muscle is whey protein powder. It is easily digested and contains one of the most complete ranges of amino acids that your muscles need to create new tissues.

Are Keto Protein Powder Products Bad for Your Kidneys?

These protein powders are not bad for your kidneys. However, if you have kidney disease, it might be best to consult with your doctor before using them.

Is It Okay to Take Keto-Friendly Protein Powder Every Day?

It is okay to take keto-friendly protein powder every day as long as you stick to the recommended dose on the label. You can even use collagen protein powders to maintain a younger appearance.

Should I Take Keto-Friendly Protein Powders on Rest Days?

You shouldn’t take keto-friendly protein powder products on rest days. Doing so won’t give you any added muscle recovery benefits. Worse, protein powder with stimulants could leave you jittery.

Are There Any Side Effects With Taking Keto Diet Protein Powders?

There may be side effects to taking protein powders for keto diets. However, these are mainly caused by taking excessive amounts of the supplement and food intolerances or allergies.

Can You Make a DIY Low-Carb Protein Powder?

You can make a DIY low-carb protein powder, but it can be challenging. The process requires sourcing a protein base like whey isolate or pea protein and integrating fiber sources such as chia seeds or flaxseed for satiety. While making your own blend offers control over ingredients, ensuring no hidden carbs or additives, achieving the right balance and consistency can be tricky.

Our Verdict on the Best Low-Carb Protein Powder

Out of all the protein shakes we tested and researched, Transparent Labs Whey Protein had the most favorable results.

It contains 28 grams of protein per serving and only 1 gram of carbs, allowing you to stay faithful to your daily carb limits.

Moreover, it has zero artificial sweeteners, food dyes, gluten, or preservatives, making it one of the cleanest protein powders on the market.

So, if you're into the low-carb lifestyle but would like to build strong and lean muscles, then Transparent Labs Whey Protein is definitely a product you should consider.

Our #1 ​Keto-Friendly Protein Powder

Transparent Labs 100% Grass-Fed Whey Protein Isolate (Best Overall)

Transparent Labs 100% Grass-fed Whey Protein Isolate

Rated With Total Shape's Scoring System

28g
Protein per Serving
4.8
Taste
5.0
Ingredients
5.0
Price
Pros
  • 1g carb content - perfect for the keto diet
  • Sourced from grass fed hormone-free American Cows
  • Tastes delicious with water or milk
  • No artificial sweeteners, food dyes, gluten, and preservatives,
  • Get the BEST PRICE until the end of May
Cons
  • Not available as an unflavored option
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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7 thoughts on “What’s the Best Low Carb Protein Powder That’s Keto-Friendly?

  1. Me and my wife are on the keto diet for a month now and we’re looking for a protein powder to supplement our low carb lifestyle. Thanks for the info, will try your recommended keto protein powder.

  2. I am just starting with the diet and i have a few questions.

    One, does it matter what the source of protein is? animal, plant, whatever
    Two, my coach said I can eat up to 20 grams of car bohydrates per day. I find this impossible to do since a serving of steak has a few car bs already. how am i supposed to take in that amount? is it really possible?
    Third, I am breastfeeding my 2 year old — will this have an effect on my milk supply? I am planning to wean him gradually, and if this does lower down my supply he might be able to wean earlier. But I’m not sure if there’s any side effects to my milk supply?
    Lastly, I’m trying to get into working out every other day. So far, I’ve done it consistenly the past month. That’s good. However, I don’t see any significant outputs with my strength. Will this help me do more in the gy m?

    I need to lose at least 40 lbs to go back to my pre pregnancy weight. so far, I’ve lost 8 lbs the last 4 weeks and I’m happy with it. Small progress is still progress,right? Just want to make sure I’m doing this right so I can sustain it for a long time and actually make it a lifestyle. I think that would be awesome.

  3. I think the best way to go about taking these is to talk to a professional, whether that be your nutritionist, doctor, or coach at the gy m. it is difficult to pick one thing that will work best for you, as we all have different reactions to these things. Your doctor will always advise to take it easy when taking these, and that’s right, you at least want to start with low dose and eventually increase it as you get to know how your body reacts to it. Almost everyone in my family is practice a low car b die t and we have used many of these, so I’d say the brand doesn’t matter, what matters is your body and how you feel about it. Work hard, eat healthy, and you’ll feel good regardless of what your ”
    diet” is!

  4. I was looking for this exact topic because I am determined to start the lifestyle and I am so happy I bumped into your page! I have been reading a lot of your blogs and find them very helpful for someone like who is not sure what to do or how to start.

    A few questions though, are these brands vegan at all? Or if they are not, do you have any recommendations? What else should I consider when buying one?

    Also, do you guys offer personal coaching? If so, how do I contact you? I’m interested! Looking forward to more content on your blog.

  5. One of the most interesting things I have read about this topic is this, found this online:

    “Without optimum nutrition, you cannot achieve optimum health. And without supplements, you cannot achieve optimum nutrition. It’s as simple as that.Look at it this way: For the price of a basic multivitamin, you can protect yourself against heart disease, cancer, and all the other health problems associated with chronic low-grade nutrient deficiencies. In the process, you supercharge Renewal and put the brakes on aging.Personally, I can’t think of any investment that pays higher dividends than that.In the next chapter, we’ll examine the relationship between nutrition and disease a bit more closely. We’ll pay special attention to atherosclerosis, which is the most common and most deadly of all deficiency-driven health problems. Atherosclerosis develops silently — that is, its symptoms do not appear until it is far advanced. It’s also highly preventable, with a little help from supplements.”

    What do you think of it? Are these products as essential as a multivitamin? If it is, do you need to take both? Or just choose one? I have tried many of these before and I find them helpful especially when I’m trying to do more work while losing weight, so needless to say, I think they’re very important. I just want to hear your thoughts on this

  6. I have probably tried every single product there is on the market in the past five or so years and I seriously have not found the perfect one for me. One product tastes good but does nothing to my body, the other does the job but tastes like sand, literally! Some are okay and then there’s one that has all the sugar in the world. There came a point when I got tired and just gave up finding the best one. I just wanted something that I could gulp up without having to pinch my nose or scrape my throat while also delivering results when I’m doing my exercises. I looked at this list and some of them I haven’t heard of, especially oproducts 1, 3,and 6. I’m very interested to try them and hopefully they have what I need. I will most likely try them in the next few months and blog about it (if i can). I will let you know when it’s up!

    For now, I hope everyone is safe and healthy!!!

  7. Okay, so my friend and I were talking about this topic a few days ago because she discovered this new product that she says works for her but when I checked the label, damn it’s just 98% s u g a r! Not sure if she realized that before trying the product but I told her that the effect she is feeling is more of a sugar rush rather than actual pump. Anyway, I gave her this list and recommended the top product to her I’ve also used it and had good results with it, plus, it’s pure! I hope she likes it so she stops taking all the car bs from that BS product she was taking

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