Best Vegan Protein Powders Of 2024, According To Nutrition Experts (2024)

To choose the best vegan protein powders of 2024, the Forbes Health editorial team consulted four accredited nutrition experts, who provided their product recommendations. Star ratings were then determined solely by the editorial team, factoring in cost, amount of protein per serving, amount of fiber and amount of sugar per serving.

Read more about our vitamins and supplements review methodology.

There are dozens of different types of protein that can end up in protein powder. Powders typically consist of a blend of about six main protein sources, including whey, soy, collagen, egg and pea protein. Vegan protein powder is derived strictly from vegetarian sources and is completely void of dairy or other animal products, explains Vincent Pedre, M.D., medical director of Pedre Integrative Health in New York City and author of the bestselling book Happy Gut.

Traditional protein powders, including vegan options, come in three main varieties, says Dr. Pedre.

Protein concentrates are created by using heat and enzymes to extract the protein from the original source. “Concentrates are typically about 70% pure protein and also contain fat and carbohydrates, which means they have more taste,” says Dr. Pedre. When it comes to whey, for example, a concentrate will have dairy residues, which could be a problem for anyone who is dairy-sensitive. This might mean bloating and possibly even diarrhea after drinking the protein shake, he adds.

Protein isolates require an additional step to remove most of the carbohydrates and fat remaining from the concentrate. “This [process] leaves you with about 90% pure protein or more,” says Dr. Pedre. In terms of whey protein, there’s reduced risk of a reaction to dairy proteins, “but you’re not completely in the clear if you have a sensitivity [or allergy] to dairy,” he says.

Protein hydrolysates not only filter out fat and carbohydrates, but also further heat the protein to break it down into its essential building blocks called amino acids, allowing the protein to be absorbed by the body more directly. “This [type] is the easiest-to-digest form of whey protein on the market,” says Pedre.

There are many wellness benefits of vegan protein powder, but specific benefits depend on the type of vegan protein used, according to Cynthia Sass, a plant-based performance nutrition coach based in Los Angeles.

Reduced Risk of Chronic Disease

Research shows replacing animal protein with plant protein is associated with a reduced risk of chronic disease and premature death.^[1]Craig WJ. Nutrition concerns and health effects of vegetarian diets. Nutr Clin Pract. 2010;25(6):613-20. Researchers believe this is due to the likelihood that plant-based eaters consume more fiber and phytonutrients and less saturated fat than meat-eaters. “Using a vegan protein powder in place of one made from animal-based ingredients is one of the easiest ways to make this animal-to-plant switch,” adds Sass.

Reduced Risk of Allergy

Choosing vegan protein powders over animal protein-based ones can help you avoid common food allergens, including casein and whey. With that said, some plant-based protein powders are made with soy, which is also a common food allergen. If you have any food allergies, intolerances or sensitivities, read protein powder ingredient labels carefully before making a purchase.

More Environmentally Conscious

Plant-based proteins, including rice protein, can be more environmentally conscious options than animal proteins, says Dr. Pedre. The Good Food Institute recently outlined the environmental benefits of plant-based meat (protein) over conventional, noting it emits 30% to 90% less greenhouse gas, uses 72% to 99% less water, causes 51% to 91% less aquatic nutrient pollution and uses 47% to 99% less land than conventional meat.^[2]Plant-based meat for a growing world. The Good Food Institute. Accessed 10/5/2021.

A Great Source of Protein for Vegetarians and Vegans

The majority of vegetarians and vegans maintain adequate protein intake from dietary sources, according to a 2019 study in Nutrients.^[3]Mariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian Diets—A Review. Nutrients. 2019 Nov; 11(11): 2661. But for those who don’t, vegan protein powder is an easy way to amp up healthy protein intake.

Common types of vegan protein powder include:

• Blue-green algae
• Chickpea
• Hemp
• Pea
• Pumpkin
• Sacha inchi
• Rice
• Soy
• Spirulina

Vegan Protein Powder vs. Animal Protein Powder: What’s the Difference?

The obvious difference between vegan protein powders and non-vegan protein powders is that the latter comes from animal-based protein sources while the former comes from plant-based protein sources. Non-vegan protein powders typically contain whey and casein, which are protein sources in dairy products and byproducts of the cheese manufacturing process.

Animal-based proteins contain all nine essential amino acids, making them a “complete” protein source. Most plant-based proteins, with the exception of soybeans and a few others, do not provide all nine essential amino acids.

When shopping for a vegan protein powder, Sass recommends looking for products with “simple, recognizable ingredients” and steering clear of artificial sweeteners, colors and flavors. “You can easily find single-ingredient vegan protein powders where the only ingredient is the plant protein itself and nothing else. These [powders] are also more versatile—without added sweeteners and flavors, they can be used in a wider variety of dishes,” she says.

Consider the source of the protein as well. “The best sources will be organic and non-GMO,” explains Dr. Pedre. “Organic and non-GMO avoids contamination with pesticides, which are harmful to gut bacteria and can lead to leaky gut,” he explains.

When shopping for a vegan protein powder, common protein sources include blends of different plant-based proteins, such as pea, brown rice and different seeds, making these varieties of vegan protein powders the most accessible and often affordable. However, as mentioned above, soy-based protein powders might have a nutritional edge over other varieties, as they contain all nine essential amino acids.

Recommended protein consumption is dependent on a variety of factors, but the general rule, according to the 2020-2025 U.S. Department of Agriculture (USDA) dietary guidelines, is that adults should consume between 10% and 35% of their total daily calories from protein.^[4]Dietary Guidelines for Americans. U.S. Department of Agriculture. Accessed 09/20/2021. If you eat 2,000 calories a day, 200 to 700 of those calories should be derived from protein sources, which means consuming 50 to 175 grams of protein daily.

Meanwhile, the dietary reference intake (DRI) is 0.36 grams of protein per pound of body weight (or 0.8 grams per kilogram of body weight). The average 200-pound male requires 72 grams of protein while the average 170-pound woman needs 61.2 grams of protein daily, and most people get enough protein from diet alone. However, athletes and people who exercise frequently and intensely often benefit from higher protein consumption.

If you don’t think you’re getting enough protein from food sources alone—which can be confirmed with the assistance of a registered dietitian nutritionist—you can supplement with a protein powder. A typical serving size ranges from 15 to 20 grams per scoop, so you can use this measurement as a tool to help you meet your daily protein consumption goals.

As mentioned above, some vegan protein powders are made with common allergens, so if you have any food allergies or sensitivities, read the ingredients list to prevent exposure to any foods you need to avoid, says Sass.

“For example, if you have a soy allergy or sensitivity, don’t consume any vegan protein powders that have soy in the base,” says Dr. Pedre. “The same goes for pea and rice, as I have found a very small group of patients sometimes react to these proteins, which are generally considered to be hypoallergenic.”

Side effects of consuming a vegan protein powder made with an allergen can include nausea, gas, abdominal pain, distension and even diarrhea, he says.