Ingredients to Look For — and Avoid — In Protein Powder

Protein powder feels like a simple solution to help you reach your protein goals — but finding the right one can be intimidating. There are seemingly endless options with labels full of mystery ingredients. To decode the fine print and figure out what ingredients we want in our protein powder, we turned to Andrea Soares, RDN, who specializes in sports nutrition at Top Nutrition Coaching.

What ingredients should be in my protein powder?

Look for:

• Minimal ingredients: Your protein powder should have a short ingredient list (three to five ideally). The more whole food-based it is, the better.

• Protein isolates or concentrates: These are purer compared to protein blends or hydrolysates. For example, it may say “whey protein isolate” or “whey protein concentrate.” 

• Digestive enzymes: You may see them listed as papain, bromelain, amylase, or lipase. They can improve protein digestion and absorption, especially if you're prone to bloating or discomfort with protein powders. 

• Added nutrients: Some powders have additional vitamins, minerals, or antioxidants — like vitamins D and B12, or omega-3s — that can improve muscle recovery, give you more energy, and boost your immunity. 

• Natural sweeteners: Look for options like stevia or monk fruit instead of artificial sweeteners. Because you should…

Try to avoid:

• Artificial sweeteners and flavors: Aspartame, sucralose, and saccharin can cause digestive issues and other health effects.

• Fillers and additives: Unnecessary fillers like maltodextrin can add extra carbohydrates and calories without nutritional benefits.

• Hydrogenated oils or trans fats: Some low-quality protein powders could have these ingredients, which can contribute to inflammation and other health issues.

• Heavy metals: Low-quality protein powders could also have harmful levels of heavy metals like lead, cadmium, and arsenic. Look for third-party certifications like NSF Certified for Sport, Informed Sport, or USP Verified on the label.