Achieving ketosis—the mainstay of the keto diet—requires the perfect fat-protein-carbs ratio (getting about 70 percent of your daily calories from fat, 20 percent from protein, and 10 percent from carbs).
So it’s perhaps no surprise that picking out a keto-friendly protein powder—one that’ll give you a whole lot of healthy fats, less protein, and even fewer carbs—can be tricky. “Keto diet followers are often surprised to learn that many protein powders also contain carbohydrates,” says Tammy Lakatos Shames, R.D.N., one half of the Nutrition Twins.
Easy enough to scan the ingredient and nutrition labels to avoid carbs. But that’s not all you have to be aware of when it comes to protein powders—you’ll also need to opt for the right base. Avoid egg white protein since it lacks fat, recommends Shames. “Whey, casein, egg protein, beef protein, and collagen protein powders are all good protein powder options for people following the keto diet,” says Shames.
Then, there’s the question of where to add powder. “The ketogenic diet is a high-fat diet, so you want to make sure that you are adding quality fat sources to your protein powders,” says Pegah Jalali R.D., of Middleberg Nutrition. Shames recommends using an avocado base or mixing in a bit of MCT oil or coconut oil.
That said, the bottom line is that you probably don’t need a protein powder if you’re following the keto diet, says Shames. Most likely, you’re getting enough protein as it is.
But oh, the convenience! As any protein powder devotee knows, it’s hard to beat the grab-and-go factor. “[I] prefer to eat real foods but for an on-the-go or a quick meal, a good quality protein powder can help elevate your coffee, tea, etc.,” says Jalali. These eight options won’t sabotage your keto efforts when you need something quick and easy.
Ora Organic
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Give in to your chocolate cravings. “I love that this is organic,” says Shames about this vegan powder, made with pea protein, sprouted rice, and a whole host of other organic ingredients. It also only has five grams of net carbs, which is totally doable on the keto diet.
Per serving (2 scoops): 120 cal, 2.5 g fat (0 g sat), 7 g carbs, 1 g sugar, 250 mg sodium, 2 g fiber, 21 g protein.
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When it comes to protein powders, “no taste” can be a rave review. Vital Protein Collagen Peptides has only one ingredient—collagen—and it tastes like, well, nothing.
It also dissolves easily, says Jalali, which means you can add it to coffee, tea, soup, or smoothies, or use it in fat bombs.
Per serving (2 scoops): 70 cal, 110 mg sodium, 18 g protein.
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While this two-ingredient option is made primarily from egg white powder (a.k.a., it doesn’t have a ton of fat), it does fit into a keto diet with less than one gram of carbs per serving, says Lyssie Lakatos, R.D.N., the other half of the Nutrition Twins.
Per serving (1 scoop): 11 cal, 0.5 g fat (0 g sat), <1 g carbs, <1 g sugar, 45 mg sodium, 0 g fiber, 21 g protein.
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Looking for a caffeine-free energy boost? Try this vegan, sugar- and Stevia-free powder, suggests Sydney Greene, R.D., of Middleberg Nutrition. “It tastes amazing,” Greene says.
Per serving (1 Tbsp): 55 cal, 1 g fat (0 g sat), 3 g carbs, 0 g sugar, 0 mg sodium, 2 g fiber, 10 g protein.
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Look no further if you want a meal replacement, says Brittany Michels, R.D., and expert with The Vitamin Shoppe. “On its own, this product is almost 67 percent fat,” says Michels, which is ideal for keto dieters.
Bonus: This powder contains about 50 mg of caffeine–about half the caffeine in a cup of coffee, per the USDA.
Per serving (1 scoop): 270 cal, 20 g fat (7 g sat), 5 g carbs, 1 g sugar, 150 mg sodium, 2 g fiber, 17 g protein.
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This powder doubles as a sweet treat—add it to a smoothie or use when you’re baking. “It’s sweet and chocolatey,” says Lakatos. It’s also free from gluten, soy, antibiotics, and hormones, and made from grass-fed cows.
Per serving (1 scoops): 108 cal, 1 g fat (0 g sat), 2 g carbs, 0 g sugar, 305 mg sodium, 0 g fiber, 25 g protein.
Ancient Nutrition
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“Each serving also has five grams of MCT oil powder, which helps to include a source of fat for staying in ketosis,” notes Shames. This powder is ideal for mixing into liquids, from plain ol’ water to coffee, tea, or almond milk
Per serving (1 scoop): 90 cal, 3 g fat (3 g sat), 15 g protein.
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This powder has three grams of carbs, which is still in the keto-friendly range, says Lakatos. Made from whey derived from grass-fed cows, it’s naturally sweetened, and contains no GMOs, hormones, antibiotics, or dyes.
Per serving (1 scoops): 100 cal, 0 g fat (0 g sat), 3 g carbs, 125 mg sodium, 1 g fiber, 22 g protein.
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