Best Vegan Protein Powders (2024 Update) (2024)

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Meat-eaters and plant-based folks don’t always have much in common when it comes to what’s on their plates, but one fact remains — both need protein. While it may have been challenging for vegans to meet their protein goals in the past, there are plenty of plant-based proteins on the market today. And yes, they rival even some of thebest whey protein powders, too.

But a simple Google search yields hundreds of results, and combing through all those pages and ingredient lists can be exhausting. Our team of expert product testers, including personal trainers and athletes, tried more than 100 different protein supplements. We’ve gathered all the best vegan protein powders for plant-based athletes looking for muscle growth, extra probiotics, weight loss, and more.

Best Vegan Protein Powders

• Best Vegan Protein Powder Overall: Transparent Labs Organic Vegan
• Best Organic Vegan Protein Powder: KOS Organic Plant Protein
• Best Tasting Vegan Protein Powder: Onnit Plant-Based Protein
• Best Vegan Protein Powder for Athletes: Ritual Daily Essential Shake 18+
• Best Vegan Protein Powder for Bodybuilding: Transparent Labs Vegan Mass Gainer
• Best Vegan Protein Powder for Weight Loss: Legion Plant+
• Best Unflavored Vegan Protein Powder: Bulk Supplements Soy Protein Isolate
• Best Budget Vegan Protein Powder: Orgain Organic Vegan Protein Powder
• Best Vegan Protein Powder for Probiotics: Pure Food Plant-Based Protein Powder

Editor’s note: The content on BarBend is meant to be informative in nature, but it shouldn’t take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician or nutritionist if you have any concerns.

Best Vegan Protein Powders Video Review

JoinBarBendexpert testerJake Herod, NASM-CNC, and registered dietitian nutritionistChelsea Rae Bourgeois, MS, RDN, LD, as they compare plant-based protein powders to whey options and break down some of our vegan-friendly picks.

How We Tested and Chose the Best Vegan Protein Powders

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To determine the best vegan protein powders available today, we’ve tested nearly 100 different profiles from the industry’s best brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest). Below are some of the categories and components that played into our rankings.

Type of Protein and Texture

There are four main types of vegan protein powder: pea protein, hemp protein, brown rice protein, and soy protein. The powders on this list may come as a blend of two or more types of these powders or as a single type. Either way, solubility and texture are key with vegan protein powder, as many of these powders are grittier than whey protein. We made sure that all the powders on this list — no matter what they are derived from — have solid solubility.

Macronutrients

Protein, fat, and carbs are considered macronutrients (macros). Many vegan protein powders tend to contain more carbs, as they are derived from plants. But most of the powders on our list provide macros similar to whey protein, which is much lower in carbs (2-9 grams) and fats (0-6 grams).

Our tester grabbing a scoop of Transparent Labs Organic Vegan

However, we have still included options that are a touch higher in carbs and fats for those who prefer a more robust formulation. No matter your preference, you’ll be able to find the proper macro split to meet your needs in this guide.

Micronutrients

Some of the micronutrients that vegans may miss in their diet include B12, iron, iodine, zinc, calcium, vitamin D, and long-chain fatty acids such as EPA and DHA — all of which are much easier to sneak into an animal-based diet. We wanted to include protein powders that featured some of these added micronutrients as well since many vegans look to protein shakes to fill these gaps in their diet.

[Related: Vegan Diet for Athletes: Can You Build Muscle with Plant-Based Nutrition?]

Flavor

We don’t think flavor is the most important factor to consider when picking a plant-based protein but it still matters. After all, you don’t want to sip a drink that feels overly earthy or chalky. We sampled a variety of flavors (to appeal to all kinds of taste preferences) and tried our best to paint an objective picture of the taste.

Best Vegan Protein Powder Overall: Transparent Labs Organic Vegan

Transparent Labs Organic Vegan Protein

Transparent Labs Organic Vegan Protein

A surprisingly delicious vegan protein powder that's totally free from artificial ingredients and soy, Transparent Labs Organic Vegan Protein contains a 2:1 ratio of rice to pea protein powder, and four grams of fiber.

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If you’re in the market for an all-natural, organic vegan protein powder, this option from Transparent Labs is overall top vegan protein. Using a blend of organic rice protein and organic pea protein isolate sourced from yellow peas, this simple yet effective supplement keeps its ingredients list short with organic and natural flavorings and no inclusion of artificial colorings, sweeteners, or even GMOs.

We also appreciated the use of organic rice and pea proteins in this vegan option, as these two sources can help craft a complete amino acid profile, which is vital for muscle protein synthesis. (13) Plus, organic pea protein isolate is high in branched-chain amino acids, which can be beneficial for post-workout recovery. (14) As such, we scored the formulation at 4 out of 5.

[Related: How Much Protein Do You Actually Need Per Day?]

In addition to the 24 grams of protein per scoop — along with between 2.5 and 3 grams of fat and between 3 and 5 grams of carbs — Chelsea Rae Bourgeois, M.S., RDN, LD appreciated the inclusion of between 3.3 and 4.3 milligrams of iron in the makeup.

This can be a beneficial micronutrient for vegan athletes, as it can be difficult to gather from other food sources. For reference, this 3.3- or 4.3-milligram dosing can be between roughly 40 and 50 percent of your recommended daily intake.

Our tester mixing a shake of Transparent Labs Organic Vegan

As far as taste and solubility, this Transparent Labs offering gave our tester, a certified nutrition coach, a bit of a struggle. “I noticed a unique smell when mixing this powder. It’s not as if the powder has gone bad, but it’s somewhat off-putting,” they added.

Additionally, the mixed Vanilla profile tasted somewhat artificial, and the entire mixing process created a good bit of foam. We scored Organic Vegan at 2 out of 5 for taste and 3.75 for solubility, respectively.

A final note regarding this organic vegan protein powder is its reliance on stevia as a sweetening agent. Stevia can potentially lead to GI distress in sensitive stomachs, as our tester experienced after trialing this powder for some time. Be sure to take into account your own stomach limits before ordering a tub of this powder for your own routine.

Read our full Transparent Labs Organic Vegan Review.

Best Organic Vegan Protein Powder: KOS Organic Plant Protein

KOS Organic Plant Protein

KOS Organic Plant Protein

This protein powder packs 20 grams of plant-based protein plus various superfoods, vitamins, and minerals. It also contains enzymes to aid digestion and promote gut health.

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For vegan athletes wanting a completely organic protein powder with an enjoyable flavor profile, KOS Organic Plant Protein is tough to beat. The blend combines USDA Organic ingredients, including peas, flax seed, quinoa, pumpkin seeds, and chia seeds, delivering 20 grams of protein along with essential amino acids for improved muscularity. Additionally, the included proprietary blend of digestive enzymes can help ensure you efficiently absorb the nutrients contained in the blend.

Overall, we rated the formulation at 4 out of 5. According to KOS, nearly all of the ingredients are certified organic, non-GMO, and free of any gluten, dairy, soy, artificial sweeteners, or colors. However, we feel that the macro split — you can expect up to 6 grams of fat and 9 grams of carbs, depending on your flavor choice — may be underwhelming for some.

[Related: Whey Protein vs. Plant Protein — Similarities, Differences, and Benefits]

Another factor in this high formulation grade was the digestive enzyme blend included in the makeup. Chelsea Rae Bourgeois, M.S., RDN, LD states, “I like that KOS keeps digestion in mind, I just wish the digestive enzyme blend wasn’t proprietary. I prefer to know exactly what and how much of it that I’m consuming.”

Tester scooping KOS Vegan Protein Powder

Our tester, a certified personal trainer, noted that the flavor was enjoyable, albeit with a slightly chalky aftertaste. “I’m a meat eater, traditionally, but I would be perfectly content with downing this protein shake each day. It’s that enjoyable,” they stated.

We also had no true issues with solubility, but did experience some residue at the bottom of the cup. Rather than blame this issue on the powder’s quality, we instead believe it’s because of the quantity of powder in each serving.

KOS Organic Plant Protein needs two scoops of powder for a full shake, so it may be best to blend this supplement with a countertop blender over your trusty shaker bottle. A thicker base, like almond milk, can also help you curb the quantity for a thick and creamy treat each day.

Lastly, we scored the price per serving at 4 out of 5. The starting cost of $1.72 is right in line with the average $1 to $2 price of other vegan powders. However, expect to make some repeat orders each month — the largest container size is 28 servings.

Read our full KOS Organic Plant Protein Review.

Best-Tasting Vegan Protein Powder: Onnit Plant-Based Protein

Onnit Plant-Based Protein

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Onnit Plant-Based Protein

Onnit's plant-based protein powder is made of a blend of pea, pumpkin, sunflower seed, and watermelon seed proteins. This one is available in two separate flavors, too, including Chocolate and Vanilla.

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Compared to protein products like whey or casein, vegan protein doesn’t always have the richest, most appetizing taste. Many have a slightly earthy flavor, considering most of the ingredients are plants. However, we didn’t have that problem with Onnit’s Plant-Based Protein. Our tester, a certified nutrition coach, rated the taste at 4.75 out of 5, stating, “My Chocolate sample was akin to my favorite (dairy-free) chocolate milk. The taste was rich and enjoyable — a true treat when compared to other plant-based powders I’ve consumed in the past.”

[Related: Best-Tasting Protein Powders]

The formulation of this tasty vegan option is also impressive. We rated the makeup at 4 out of 5 thanks to a protein blend containing pea protein concentrate, pumpkin seed protein powder, sunflower seed protein powder, and watermelon seed for a grand total of 20 grams of protein per dose. Additionally, the formulation includes a full amino acid profile rich with EAAs and BCAAs, including 2,270 milligrams of leucine — one of the most important BCAAs for muscle growth. (15)

This Onnit Plant-Based Protein is also pretty lean, with a maximum 110 calories per serving, depending on your flavor of choice. This can be great for a light refueling post-workout, but the calorie count may be too low to achieve that filled-up feeling between meals. For these needs, you may want to consider a plant-based meal replacement shake like Ka’Chava’s Whole Body Meal (mentioned in this guide).

Our tester holding a container of Onnit Plant-Based Protein

When it comes to mixing this vegan protein option, our tester stated that there were no real issues. While they would recommend swapping water for a thicker foundation like nut milk, they noted that there were no clumps or excessive residue left at the bottom of their shaker.

“I did experience a slightly gritty texture, but nothing that wasn’t out of the ordinary,” they added in reference to their 4.25 out of 5 solubility score.

Onnit’s Plant-Based Protein costs $2.25 per serving, which is slightly more expensive than the $1 to $2 average of other vegan supps in the category. However, Onnit does offer a subscription service that can add a 15 percent discount.

This repeat subscription may also be worthwhile given the fact that each container only houses 20 servings. If you’re looking to have a daily protein shake, you’ll need to remember to reorder more often than not.

[Related: Add These High-Protein Vegetables to Your Diet for a Muscle-Building Boost]

Best Vegan Protein Powder for Athletes: Ritual Essential Daily Shake 18+

Ritual Essential Protein Daily Shake 18+

Ritual Essential Protein Daily Shake 18+

This clean, transparent protein powder relies on organic, non-GMO yellow peas for its 20-gram protein dosage. Additionally, the subscription-based model helps ensure you’re always stocked up to help you meet your nutritional goals day in and day out.

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Athletes, especially those competing in strength sports, need to be extra mindful of their supplement formulations. You don’t want to be in violation of your sport’s governing agency by taking a protein that features a banned substance. Thankfully, there are a number of clean protein powders on the market, with Ritual’s Daily Essential Shake 18+ being one of our favorites.

Not only does this plant-based protein carry certifications from both Informed Protein and Informed Sport, but each ingredient is completely traceable back to its source, providing unmatched transparency when it comes to what’s actually in your powder.

“I’m a huge fan of companies that are transparent with their formulas, and Ritual’s got that down to a science,” adds Chelsea Rae Bourgeois, M.S., RDN, LD.

[Related: Nutrition for Athletes — How to Eat for Muscle and Performance]

In testing, we scored the formulation at 5 out of 5 thanks to its well-balanced macronutrients. Each serving delivers 20 grams of organic pea protein, along with 2 grams of fat and 3 grams of carbohydrates.

Additionally, Ritual adds in 400 milligrams of L-methionine, which helps this powder achieve a “complete” profile rich with amino acids for more optimal protein synthesis. (11) Other plant-based proteins relying on one protein source can struggle to achieve this amino acid profile, so it’s nice that Ritual recognized this dilemma and answered accordingly.

Kate Meier, BarBend editorial member and NASM-Certified Personal Trainer, scored the solubility at 5 out of 5, too, stating, “I mixed my sample with just water and was pleasantly surprised by the smooth texture. The powder dissolved easily in my shaker bottle, and I didn’t experience any clumps or floating residue.”

This athlete-friendly protein powder only comes in one flavor — Vanilla — so the variety of tastes is less than other supplements on the market. However, we found this option to be enjoyable enough for repeated consumption, scoring it at 4 out of 5. Additionally, the vanilla flavor isn’t excessive, meaning it can be added to a smoothie or other concoction without overpowering the entire beverage.

The one major issue we have with this vegan protein option is the price per serving. At $2.67, it’s well beyond the $1 to $2 average. Add in, too, that each container only features 15 servings, and you can expect a good amount of repeat orders.

[Related: Best Clean Protein Powders]

Best Vegan Protein Powder for Bodybuilding: Transparent Labs Vegan Mass Gainer

Transparent Labs Vegan Mass Gainer

Transparent Labs Vegan Mass Gainer

Transparent Labs Vegan Mass Gainer is ideal for athletes following a plant-based diet who also want to put on some mass. This supplement is made with a pea protein isolate and zero animal products.

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Plant-based bodybuilding is definitely becoming more prevalent and Transparent Labs Vegan Mass Gainer definitely makes bulking a little easier. This totally vegan formula packs 730 calories per serving, including 52 grams of protein, 115 grams of carbs, and 10 grams of fat per serving. Thanks to the artificial-ingredient-free formula, we gave the formulation a 4.5 out of 5.

We also love that this mass gainer packs 90 percent of your daily iron needs. While you can definitely get plenty of iron from plant-based foods, it is a little trickier when avoiding meat. Luckily, this formula helps fill that potential gap in your daily diet.

Unfortunately, though, TL’s vegan mass gainer is only offered in two flavors. However, one of our testers tried out the Chocolate Glaze Donut flavor and was actually surprised by the accuracy, as “it really tasted like a donut,” she said, giving the flavor a 4 out of 5.

As with most other Transparent Labs products, our testers were pretty happy with the solubility, too. The powder dissolved pretty seamlessly in our testers’ shaker cups without any noticeable clumping at the bottom.

Transparent Labs Vegan Mass Gainer is third-party lab tested, however, we do wish the brand specified by whom. We also think the price point is a little hard to swallow (pun intended). Though the $5.33 per serving price tag is pretty common for mass gainers, it’s definitely more expensive than the other protein powders on this list, earning a 2 out of 5 for cost.

Best Vegan Protein Powder for Weight Loss: Legion Plant+

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Legion Plant+

Legion Plant+

Legion's Plant+ has 25 grams of protein per serving, just four grams of carbs, and is packed with vitamins and minerals that plant-based eaters may want more of. Use code "BARBEND" for 20% off!

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For athletes with fat-loss in mind, we recommend trying Legion’s Plant+ Plant Protein Powder. The high-protein, low-carb, and low-fat split can make it easy to plan around when counting your macros or watching your calories, according to Chelsea Rae Bourgeois, M.S., RDN, LD. The maximum 140 calories per serving can be helpful for athletes looking to support their strength-gaining goals without excess weight gain.

[Related: How Much Protein Do You Need for Bodybuilding?]

While this Plant+ may be more suited for bodybuilders in a cut or maintenance phase — there are more calorie-dense options out there for bulking — we still think this can be a helpful tool for those eyeing the competition stage.

We scored the formulation at 5 out of 5 thanks to the aforementioned macro split, as well as Legion’s use of both pea protein and brown rice protein for a more complete makeup with worthwhile dosages of amino acids. Also, there aren’t any added sugars or artificial sweeteners — Plant+ gets its taste from monk fruit and stevia extracts.

Speaking of taste, we like how this vegan protein option takes a more unique approach to flavors. The six available varieties go beyond the traditional Vanilla and Chocolate, offering creative options like Apple Pie, Mocha Cappuccino, and more.

Barbend tester trying Legion Plant Protein.

“I tried the Apple Pie flavor and it was sweeter than I expected with a little artificial taste,” our tester, a certified personal trainer, said in reference to their 4 out of 5 taste rating. “The cinnamon aspect was nice. Overall, it wasn’t bad at all but for some people, it may taste a little too sweet.”

While the presence of stevia can lead to GI distress for some, we didn’t really experience any unwanted side effects after downing our trials of Plant+. However, we understand that reactions can be highly subjective between athletes, so we conservatively rated this Legion offering at 4.5 out of 5 for side effects.

It should also be noted that Plant+ is processed in a facility that also handles known allergens like milk, tree nuts, shellfish, and others. Be sure to read the warning with this protein powder if you know you’re sensitive to these common allergens.

[Related: The Best Pre-Workout Meal for Bodybuilding Based on Your Goals]

Best Unflavored Vegan Protein Powder: Bulk Supplements Soy Protein Isolate

Bulk Supplements Soy Protein Isolate

Bulk Supplements Soy Protein Isolate

Bulk Supplements Soy Protein Isolate is made with 100 percent plant-based protein, so it's vegan-friendly. For your convenience, you can also choose from several bulk purchase options.

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Do you prefer to add your vegan protein powder to a smoothie or other flavored beverage? It can be helpful to have an unflavored powder profile for these needs, as there’s less of a chance of altering your overall shake taste. This Soy Protein Isolate from Bulk Supplements is our top choice when it comes to tasteless supplements, as it can be easily added to a smoothie, shake, pre-workout, or post-workout blend without giving your palate a displeasing sensation.

Plus, each serving is only 90 calories while packing in 25 grams of the vital macronutrient (and zero grams of fat and 4 grams of carbs). Soy Protein Isolate is also a fairly clean formulation, which we rated at 5 out of 5, as there aren’t any added sugars, additives, dairy, or even gluten across the ingredients list. It’s simply soy protein isolate … and that’s it.

[Related: How Many Protein Shakes a Day? Here’s What You Need for Muscle Growth]

We also like this budget-friendly vegan protein powder thanks to its low cost per serving. You can pick up this tasteless protein powder for roughly $0.42, depending on your chosen container size, which is well below the average $1 to $2 associated with other high-quality vegan protein powders in the category.

Additionally, we scored the cost at 5 out of 5 as there are 6 order sizes to choose from, with the largest coming in at 20 kilograms of powder. That equates to roughly 667 servings, or nearly two years worth of protein if you’re taking down a single shake each day.

Tester using Bulk Supplements Soy Protein.

That said, though, the convenience factor is sort of lost beyond the wallet-friendly price tag. “Bulk supplements doesn’t include a scoop with this Soy Protein Isolate, so you’ll need to provide your own tablespoon to achieve optimal dosages,” says our tester, a certified personal trainer. “Also, I advise that you carefully open the bag until you’ve worked through roughly half of the powder — you could be left with some unwanted protein dust that can dirty up your counters in a hurry.”

[Related: The 5 Best Soy Protein Powders]

Best Budget Vegan Protein Powder: Orgain Organic Vegan Protein Powder

Orgain Organic Protein Plant Based Powder

Orgain Organic Protein Plant Based Powder

Orgain Organic Protein Plant Based Powder offers 21 grams of protein per serving, along with 5 grams of fiber and net carbs!

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You don’t need to pay an arm and a leg for the best plant-based protein powders. There are still some options that rival the best whey protein powders in terms of cost, including Orgain’s Organic Vegan Protein Powder. While the price per serving is in line with the average $1 to $2 cost of other supplements in the category, this powder earns our ‘Best Budget” moniker due to its impressive subscription option that can save athletes 15 percent. Other proteins typically offer a 5-percent discount for such a service.

[Related: What to Eat After a Workout — How to Find the Right Refueling Sources]

In addition to the cost-saving benefits of this Orgain offering, we also appreciate the flavor variety. There are 15 flavors to choose from — a far greater roster than your typical Vanilla and Chocolate flavors (don’t worry, the brand offers those as well).

Overall, we rated the taste at 4 out of 5 thanks to the plethora of palate-pleasing tastes offered across the lineup — there’s practically a flavor for every taste bud, which can go a long way in fighting flavor fatigue over time.

Orgain Organic Plant Based Protein Powder Ingredients

Orgain’s Organic Vegan Protein Powder also earned a 4 out of 5 for its formulation from our tester, a certified nutrition coach. While the protein count was respectable at 21 grams, we were a little hesitant about the carbohydrates per serving, which can balloon up to over 15 grams per dosage. If you’re weary about your macros each day, you may want to pay close attention to the ingredients list across your flavor of choice.

As far as the solubility, we scored this organic protein powder at 3 out of 5, due in part to its two scoops of powder per serving. No matter how you slice it, this can be an abundance of powder to try and dissolve with a shaker bottle alone. We recommend employing a countertop blender to ensure you’re not left with an abundance of clumps or residue when it comes time to guzzle down this otherwise wallet-friendly vegan protein option.

Read our full Orgain Organic Vegan Protein Powder Review.

Best Vegan Protein Powder for Probiotics: Pure Food Plant-Based Protein Powder

Pure Food Plant-Based Protein Powder

Pure Food Plant-Based Protein Powder

With one billion colony forming units (CFUs) of probiotics, Pure Food's vegan protein powder should be your pick for more optimal gut health. This powder also contains 20 grams of protein and four grams of BCAAs.

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Having a hearty dose of probiotics in your protein powder can help with digestion and overall gut health in the long run. (16) While it’s not uncommon to see proteins with probiotics added to the formulation, this option from Pure Food is one of our favorites from the vegan-friendly category thanks to its 1 billion colony-forming units featured in each dosage.

Additionally, this Pure Food Plant-Based Protein Powder is very approachable when it comes to cost per serving. We rated the price at 4.5 out of 5 given its wallet-friendly $1.43 per dosage. This can be especially helpful since there is only one 32-serving container size available, meaning that repeat orders are practically a necessity if you plan to continue your supplement routine longer than 1 month.

[Related: Why Probiotics Are Extra Beneficial for Athletes]

Pure Food Plant-Based Protein Powder is also fairly lean at a maximum 70 calories per serving, which can be great for athletes focused on weight loss. However, we do wish the formulation (which we scored at 3.5 out of 5) would include a higher protein count per dosage.

“You really need to mix it with other ingredients to bulk up its nutrition profile,” adds Chelsea Rae Bourgeois, M.S., RDN, LD.

While the protein profile may be somewhat lacking when compared to other vegan protein powders on the market, we do appreciate the fact that this supplement is free of any added sugars or fillers, which lends itself to an overall clean makeup.

In terms of flavor variety, Pure Food keeps it simple with just two tastes to choose from — Vanilla and Chocolate. While this may dismay athletes wanting more creative options for their daily protein needs, we feel this powder can still be worthwhile, especially if you’re looking for a solution that values gut health.

Read our full Pure Food Plant-Based Protein Powder Review.

Benefits of Vegan Protein Powders

If you eat a plant-based diet, you’ll need to be extra conscious of your protein intake. Alongside boosting your protein intake, there are several benefits of vegan protein powders.

Boosted Daily Protein Counts

One article published in the Journal of the International Society of Sports Nutrition states that “veganism creates challenges that need to be accounted for when designing a nutritious diet.” The article cites that plant-based sources are typically lower in protein, B12, iron, iodine, zinc, calcium, vitamin D, and long-chain fatty acids, such as EPA and DHA (both of which are found in fish oils). That same study also noted that creatine supplements and beta-alanine might be of particular use to vegan dieters, too. (2)

An open container of KOS Organic Plant Protein

These specific nutrients are important for your overall health, but protein — and the nine essential amino acids that the body cannot produce on its own — are vital in your quest to gain muscle and preserve it as you lose fat. (11)(13) While you can get enough protein from whole foods, supplements can be a good source of protein without needing to spend too much time cooking.

Added Convenience

Cooking an entire protein-heavy meal isn’t always convenient, and can be pricey. While we recommend prioritizing whole foods as much as possible, vegan protein powders can be convenient in a pinch. All you need is some water and a scoop of powder to help meet your daily protein goals.

How Much Protein Do You Need?

Whether you’re a vegan or meat-eater, strength athletes need sufficient protein to maintain lean muscle mass. The Recommended Dietary Allowance for the average healthy adult is 0.8 grams of protein per kilogram of body weight. However, research continues to point to higher protein needs of 1.2-1.6 g per kg of body weight when trying to improve or maintain lean muscle mass. (3)

Even a meat eater will most likely need to supplement with protein powder to meet their intake. Now, consider that most vegan protein sources pack even less protein per serving than animal protein, and a protein supplement is looking even more like a necessity. Want to know how much protein you need? Use our protein calculator below:

Part of what makes a protein powder so great is the convenience factor. This is particularly helpful if you’re in a bulking phase and are sick of choking down whole foods. You can mix your protein powder of choice in some water, chug it down, and in the end, you just ingested 20 to 25 extra grams of protein.

Of course, you want to ensure you’re consuming many of your nutrients from whole foods and supplementing with the ones you may be missing.

When Should I Take Vegan Protein Powder?

One of the myths about protein powder is that you need to drink a protein shake immediately after your workout to nourish your depleted muscles, or else you’ll lose all of your gains. While it doesn’t hurt to drink a protein shake right after you exercise, it’s not necessary to retain the benefits of working out. Plus, on a vegan diet, the micronutrients included in protein powder can help fill the gaps in your diet due to your dietary restrictions at any point in the day.

As long as you are consistently consuming enough protein throughout each day, it can still help build the muscles you’re working for, no matter if it’s directly after your workout or as a late-night snack. Your daily calories and macronutrients are the primary determinants related to whether you gain muscle and lose fat, as opposed to when you eat.

How Much Do Vegan Protein Powders Cost?

If you’re just peeping at the cost of the container before deciding which protein powder is in your price range and which isn’t, you’re not actually getting a sense of how much your powder costs. You want to know how much you are paying per serving and what you’re getting in each scoop, rather than just going for the least expensive jug.

To do this, you’ll need to compare the cost of the container to the number of servings — this number tends to be around $1 to $2 per serving, depending on the brand and ingredients.

The cost per serving will vary due to the type of vegan powder, additives, protein density, and more. The more natural, organic, or transparent protein powders are likely to cost a little more. In addition, added ingredients that may be good for filling gaps in the vegan diet or assisting with absorption (like micronutrients, digestive enzymes, or probiotics) can also increase the cost. The more basic the powder, generally, the less it should cost.

Different Types of Vegan Protein Powder Sources

Vegan protein powders aren’t all made from the same sources. Here’s a breakdown of the four most common vegan protein powder sources.

What to Consider Before Buying Vegan Protein Powders

When choosing which plant-based protein powder to buy, here are some important factors you should consider before making your purchase.

Protein Content

Protein content sounds like an obvious consideration, right? Of course, how much protein you need depends on your goals. For vegans, as we’ve mentioned before, getting enough complete protein in your diet can be a challenge. Athletes may need up to 1.6 grams of protein per kilogram of body weight. (3)

A less intense gymgoer who’s trying to keep their nutrition in check may want to pack added protein into their diet as well. On this list, none of the picks dipped below 20 grams of protein per serving, and some go up to 25 grams.

A Balanced Macronutrient Profile

Your caloric intake matters the most when you’re trying to gain or lose weight, but macros matter, too. There are three main macros — protein (which we’ve already covered), carbohydrates, and fat. Carbs essentially give you the energy to work out (though the carbs you don’t burn are stored as fat, so you need to balance these well). Fats generally regulate your hormones like testosterone and leptin. When it comes to carving out a more impressive physique, you want your macros dialed in.

[Related: How to Count Macros for Weight Loss, Muscle Gain, and Maintenance]

One key to managing your macro intake is choosing foods that enable a healthy macro split (depending on your goals). This way, you can better manage your overall intake and create more balanced meals.

For example, one Big Mac has 563 calories and 33 grams of fat, 44 grams of carbs, and 26 grams of protein.(4) For comparable calories, you can have a cup of rice and half a pound of chicken with spinach — a meal that packs 56 grams of protein, 46 grams of carbs, and 7.5 grams of fat.(5)(6)

For this reason, we chose vegan protein shakes that had minimal grams of carbs and fat to ensure you were getting mainly protein.

Vitamins and Nutrients that Vegans Need

There are specific vitamins and nutrients in meat that vegans might not be getting enough of. To recap, those are B12, iron, iodine, zinc, calcium, vitamin D, and long-chain fatty acids such as EPA and DHA.

[Related: 7 Micronutrients That Are Important for Athletes]

For example, vitamin B12 is an essential nutrient that isn’t made by plants, and research shows there is a high rate of deficiency in vegan and vegetarian populations. (7) The protein powders on this list contain most of the recommended nutrients and vitamins that plant-based eaters want.

Final Word

Vegan protein powders and plant-based protein options, in general, have come a long way in recent years. There used to be only a few options, and they were rather expensive compared to milk-derived protein — and we don’t even need to mention the gritty, sand-like texture. Those days are long gone, with nearly every major supplement company now producing a plant-based or vegan protein option.

Any strength athlete will need more protein compared to folks who don’t train. And if you’re a plant-based eater, then you’ll need to choose your protein with more careful consideration. For one, you want to ensure it fits your dietary restrictions, and two, you want to make sure the powder you choose contains the proper amount of protein, vitamins, and minerals to fill the gaps in your vegan diet. Review this list of the best vegan protein powders carefully, make your selection, and then get to training.

FAQs

References

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4. FoodData Central.McDonald’s Big Mac.
5. FoodData Central.Cooked Brown Rice.
6. FoodData Central.Chicken Breast.
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9. El-Sohaimy SA, Androsova NV, Toshev AD, El Enshasy HA.Nutritional Quality, Chemical, and Functional Characteristics of Hemp(Cannabis sativa ssp. sativa) Protein Isolate.Plants (Basel). 2022;11(21):2825. Published 2022 Oct 24. doi:10.3390/plants11212825
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