12 Healthiest Protein Shakes on Grocery Shelves, According to a Dietitian

As a registered dietitian, I always advise clients to prioritize whole foods over supplements. However, healthy protein shakes play a unique and crucial role for athletes, the elderly, and those recovering from surgery or illness. They provide a practical way for individuals to efficiently meet their protein, calorie, and essential micronutrient requirements, especially when whole foods are not readily available or when there is a need for quick and easy nutrition.

Decades of research have consistently shown that high-quality protein is instrumental in building and maintaining muscle, controlling appetite, and boosting metabolism. This evidence underscores the importance of protein in your diet.

With so many ready-to-drink protein shakes lining supermarket shelves—from milk-based options rich in whey and casein to plant-based varieties made from soy, almond, or pea protein—choosing the best one can feel overwhelming. To help you make an informed choice, I've put together a list of the healthiest protein shakes, all dietitian-approved, that you can find at the grocery store.

Benefits of Drinking Protein Shakes

There are plenty of ways drinking protein shakes can promote good health.

• Supports weight loss: Protein shakes can play an essential role in maintaining lean muscle mass while losing body fat. Aiming for 20 to 30 grams of protein per meal is a good guideline for most people looking to manage their weight.

• Concentrated source of muscle-building amino acids: Protein shakes are designed to provide all nine essential amino acids necessary for building and maintaining muscle. They are typically rich in key amino acids for muscle-building, such as leucine, isoleucine, and valine.

• Convenient: While you can plan meals and high-protein snacks that provide similar macronutrient profile to protein shakes, they often require time and planning. Protein shakes, on the other hand, are a quick and easy option, available online or in stores.

• Meal replacement option: Protein shakes can serve as a convenient meal replacement when you're traveling or too busy to prepare a balanced meal.

• May provide additional micronutrients: Many protein shakes are fortified with important micronutrients like B vitamins, antioxidants, vitamins A and D, and other nutrients that people don't consume enough of.

• Good source of nutrition for older adults. For older adults, protein shakes offer an easy way to get high-quality protein and essential nutrients, especially when protein intake or appetite may be lower than necessary.

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How Much Protein Do You Need?

The recommended daily intake of protein for sedentary consumers is a minimum of 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, many experts suggest consuming more to optimize muscle growth, support lean body mass, and improve overall health. For those who are moderately active, a target of 1.3 grams of protein per kilogram of body weight is a good goal.

Active individuals may need even more. The International Society of Sports Nutrition recommends 1.4 to 2.0 grams of protein per kilogram of body weight (0.6 to 1 gram per pound), depending on activity level.

For athletes aiming to lose body fat, a review suggests a protein intake of 1.6 to 2.4 grams per kilogram of body weight (0.7 to 1.1 grams per pound). For example, a 150-pound person should aim for 105 to 165 grams of protein per day to support fat loss while maintaining muscle mass.

It's important to note that consuming more than 2 grams of protein per kilogram of body weight consistently may lead to gastrointestinal, kidney, or vascular issues, so there is still such thing as too much protein.

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How We Chose the Healthiest Protein Shakes

We looked at a few nutritional criteria to make our protein shake recommendations.

• Calories: Choose protein shakes that have up to 250 calories. If you are trying to lose body fat, stick with protein shakes with lower calorie counts and fewer carbohydrates.

• Protein: A protein shake should contain 15-30 grams of protein per bottle. Consuming more than 30 grams of protein in a single meal provides no additional benefits.

• Carbs: Unless you're an athlete looking for protein shakes as a recovery aid, look for shakes with less than 10 grams of added sugar.

• Plant-based: For plant-based protein shakes, look for those made with more complete proteins like soy or pea protein.

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The Healthiest Protein Shakes You Can Buy

Protein shakes are an easy, convenient way to get a high-quality dose of 15 to 30 grams of protein in a single ready-to-drink bottle. Many are also fortified with vitamins and minerals, making them a great addition to your daily routine.

However, it's important to remember that the healthiest diets are primarily plant-based and focus on whole, natural foods. Protein shakes should be used to complement a balanced diet—not replace nutritious meals.

Here are some of the best protein shakes you can find at supermarkets and retailers today.

OWYN Meal Replacement Shake

Protein Source(s): Pea Protein, Organic Flaxseed Oil, Oat Powder, Organic Pumpkin Seed Protein
Sweeteners: Organic Cane Sugar, Monk Fruit Extract
Dietary Credentials: Gluten Free, Vegan, Allergy Friendly

OWYN Protein Shakes stand out as one of the healthiest protein shakes available because they are 100% vegan, making them a great choice for a variety of diets. The protein comes from a blend of pea protein, flaxseed, oats, and pumpkin seeds, offering a plant-based powerhouse. They're also low in saturated fat and sodium, while delivering 20-25% of your Daily Value for over 25 essential nutrients, including calcium, vitamin D, folate, and B vitamins.

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Quest Chocolate Protein Shake

Protein Source(s): Milk Protein Isolate, Whey Protein Isolate
Sweeteners: Allulose, Erythritol, Sucralose
Dietary Credentials: Gluten-Free

Quest Protein Shakes are a top choice for athletes looking to boost protein intake while keeping carbs and sugar low. Each shake packs 30 grams of high-quality, dairy-based protein, providing essential amino acids to support muscle recovery and rebuilding after exercise.

With only 4 grams of total carbs and 1 gram of sugar, Quest Shakes are ideal for those focused on optimizing body composition, offering an excellent protein-to-calorie ratio.

Orgain 20g Vanilla Bean Clean Protein Shake

Protein Source(s): Grass-Fed Milk Protein
Sweeteners: Organic Agave, Monk Fruit Extract, Organic Stevia Extract
Dietary Credentials: Gluten-Free, Soy-Free

Orgain Shakes, made with grass-fed milk protein, are a perfect post-workout drink for those looking to keep calories and sugar in check while still providing enough protein for muscle recovery or maintaining lean body tissue during weight loss.

Because of their low calorie count, these healthy protein shakes are ideal for individuals looking to trim down or lose body fat, rather than those recovering from illness or needing a higher calorie intake.

Fairlife Chocolate Core Power High Protein Milk Shake

Protein Source(s): Lowfat Milk
Sweeteners: Monk Fruit Juice Concentrate, Stevia Leaf Extract, Acesulfame Potassium, Sucralose
Dietary Credentials: n/a

Fairlife offers a variety of high-protein, dairy-based shakes made with ultra-filtered milk. When milk is ultra-filtered, it results in it having twice the protein and half the sugar of regular milk, along with extra calcium. The Core Power line comes in three flavors, each providing 26 grams of protein from milk and is sweetened with stevia leaf extract and other calorie-free sweeteners to keep sugar low.

Good news for those with lactose intolerance: these shakes use lactase enzyme to remove lactose, aiding in digestion. They also contain a small amount of added fiber to enhance satiety, making them one of the healthiest protein shakes for feeling full and satisfied.

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Premier Protein Vanilla with Immune Health Support

Protein Source(s): Milk Protein Concentrate
Sweeteners: Sucralose, Acesulfame Potassium
Dietary Credentials: n/a

Premier Protein shakes have 160 calories, 30 grams of protein, and are fortified with 24 vitamins and minerals, making them an excellent choice for those recovering from illness or elderly individuals with a reduced appetite.

Though the ingredients list may look intimidating, it's mainly due to the scientific names of vitamins and minerals, such as pyridoxine hydrochloride (vitamin B6), making Premier one of the healthiest protein shakes for those in need of extra nutrients.

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Aloha Vanilla Protein Shake

Protein Source(s): Pea Protein, Brown Rice Protein
Sweeteners: Monk Fruit Extract
Dietary Credentials: Organic, Vegan

Aloha Protein Shakes are a top choice for vegans and anyone who can't tolerate dairy. These 100% organic shakes feature a protein blend of pea and brown rice, with coconut milk as the first ingredient.

The zero-sugar sugar alternative, monk fruit extract, helps to keep carbohydrates and sugars low, but there are still 5 grams of sugar from coconut sugar. Thanks to the 3 grams of fiber from inulin, these shakes can also help enhance satiety, making Aloha one of the healthiest protein shakes for those seeking a plant-based option.

Soylent Chocolate Complete Protein Shake

Protein Source(s): Soy Protein Isolate
Sweeteners: Allulose, Sucralose
Dietary Credentials: Vegan, Gluten-Free

Soylent Complete Protein Shakes are a plant-based option made with soy protein, which helps keep saturated fat low. Supplemented with over 30 essential vitamins and minerals, these shakes are a nutrient-rich option. Each 250-calorie bottle delivers 30 grams of protein, making it a great choice for meal replacement or maintaining lean muscle mass during weight loss.

These shakes have no sugar, making them one of the healthiest protein shakes for those looking to keep added sugar to a minimum.

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Atkins Vanilla Latte Iced Coffee Protein Shake

Protein Source(s): Milk Protein Concentrate, Soy Protein Isolate
Sweeteners: Sucralose, Corn Syrup
Dietary Credentials: n/a

Atkins Shakes are an excellent choice for those following a low-carb lifestyle or looking to reduce carbs for fat loss. These shakes contain only 7 grams of carbs and 1 gram of sugar, while providing 15 grams of protein and 3 grams of fiber to help keep you satisfied.

Fortified with over 20 essential nutrients, Atkins Shakes use a blend of milk and soy protein. The coffee flavor even includes as much caffeine as a cup of coffee, making it a perfect way to start your day with both protein and energy.

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Muscle Milk Zero Chocolate Non-Dairy Protein Shake

Protein Source(s): Calcium Caseinate, Milk Protein Isolate
Sweeteners: Sucralose, Acesulfame Potassium
Dietary Credentials: Zero Sugar

Muscle Milk has been developing protein products for active individuals for decades, and this low-calorie option is ideal for those looking to lose fat without sacrificing muscle mass.

The protein comes from isolated milk proteins, but the shake itself is lactose-free, making it suitable for those with lactose intolerance. Additionally, it's fortified with six essential nutrients, including vitamin D, calcium, iron, and potassium, providing a well-rounded nutritional boost.

Iconic Protein, Cacao + Greens

Protein Source(s): Grass Fed Milk Protein Isolate
Sweeteners: Stevia Leaf Extract, Monkfruit Extract
Dietary Credentials: Gluten-Free, Lactose-Free, Soy-Free

Iconic Protein's Cacao + Greens is the perfect protein drink for those looking to fuel up with 20 grams of protein while also getting a full serving of vegetables. Each bottle includes a greens blend of kale, broccoli, and spinach to help you meet your nutritional goals, all while containing zero added sugar and 4 grams of prebiotic fiber.

Despite the veggie content, these shakes don't taste like greens. Instead, they're blended with cacao and sweetened with monk fruit and stevia for a delicious, chocolatey flavor.

Ripple Vanilla Protein Shake

Protein Source(s): Pea Protein
Sweeteners: Cane Sugar, Monk Fruit Extract
Dietary Credentials: Vegan, Soy-Free

Ripple's plant-based protein shakes are vegan and non-GMO, making them a healthy protein shake option for those seeking clean, plant-based nutrition. Their vanilla protein shake offers a fresh take on a classic flavor, delivering 20 grams of protein along with key micronutrients.

In addition to providing 45% of your daily calcium needs, this shake fuels your body with 60% of your daily requirement of phosphorus—a mineral essential for bone health and energy production—making this shake ideal for recovery and stamina.

Koia Chocolate Banana Plant-Based Nutrition Shake

Protein Source(s): Brown Rice Protein, Pea Protein, Chick Pea Protein
Sweeteners: Organic Cane Sugar, Monk Fruit Extract
Dietary Credentials: Dairy-Free

Koia's Chocolate Banana Nutrition Shake combines naturally sweet bananas and rich chocolate into a nutrient-packed protein shake. Made with a blend of almond and coconut milk, along with a plant-based protein mix from brown rice, peas, and chickpeas, it delivers 20 grams of protein per serving.

In addition to protein, it contains 6 grams of prebiotic fiber to support digestion and 21 essential vitamins and minerals like calcium, magnesium, and vitamin D. This shake offers a simple and nutritious option for anyone looking for a balanced, plant-based protein boost.