Nutritional Supplements

We Reviewed Dozens of Protein Powders for Women — Here Are the 7 RDs Recommend

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Published on January 6, 2025
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Protein powder isn’t one-size-fits-all. You have to match your needs with your lifestyle and preferences to find the perfect product for you. Protein powders can help you reach fitness or dietary goals like building lean muscle, supporting recovery, or maintaining a healthy weight. In fact, studies show that protein can help women feel fuller longer, which can curb overeating throughout the day to support weight loss efforts.

 Research suggests that women may benefit from 1.3 grams (g) to 1.8 g of protein per kilogram of body weight daily (around 88 g to 122 g) to help prevent age-related muscle loss and support overall health, but individual needs may vary.


Women looking for the best protein powder for their needs should consider factors like the type of protein included, ingredient quality, and dietary preferences or sensitivities. Some products are fortified with vitamins, minerals, or greens, while others focus on simple, minimal ingredients. Additionally, many powders now carry third-party certifications to guarantee purity and label accuracy, which can provide extra peace of mind.

To help you find the best options, we reviewed a wide range of protein powders, consulted with four registered dietitians — Ana Reisdorf, RD, Sydney Lappe, RDN, Gabby Zeagler, RD, CDCES, and Sapna Peruvemba, RDN — and analyzed the latest research. Here are the best protein powders for women that we recommend.

Our Top Picks for the Best Protein Powders for Women

When to Consult Your Doctor?

If you’re considering adjusting your protein intake, it’s always a good idea to consult with your doctor, especially if you have underlying health conditions. Protein plays many important roles in the body, including muscle repair, immune function, and overall health.

However, consuming too much or too little can have unintended effects. For example, if you have kidney issues, excessive protein intake can put additional strain on your kidneys. If you’re experiencing signs of protein deficiency, like fatigue, muscle weakness, or slow recovery from exercise, your doctor can help you determine if a change in your protein intake is necessary.

It’s important to check with your doctor before starting any new supplement, including protein powder. Supplements can interact with medications or other health conditions, and it’s always best to ensure that they’re safe for your specific needs. Your doctor can provide personalized recommendations on the right amount of protein, taking into account your diet, lifestyle, and any potential health risks.

Best Protein Powder With Iron

Future Kind Plant-Powered Organic Protein

$59.99 at Amazon
Buy on Amazon $59.99

Pros

  • Vegan, non-GMO, and gluten-free
  • Iron-rich to support women’s health
  • Organic ingredients
  • Third-party tested

Cons

  • Sweetened with stevia, which may leave an aftertaste
  • Not as widely available as others on our list
  • Best for: Iron
  • Type of protein: Pea
  • Protein per serving: 20 g
  • Sweetener: Stevia
  • Price: $53.99 (32 ounces)

Future Kind Plant-Powered Organic Protein landed at the top of our list as the best protein powder with iron for women. Its simple, nutrient-rich formula uses a few high-quality, organic, plant-based ingredients to produce the vegan, non-GMO, and gluten-free powder

Iron is especially valuable if you’re looking to support energy levels and maintain healthy blood.

 Women tend to be at a higher risk of developing iron-deficiency anemia, and this powder supports those who may be low in iron, especially women with demanding fitness routines or frequent heavy periods. These circumstances increase the body’s need for iron due to greater blood loss or higher oxygen needs.

We love that Future Kind is third-party tested, so you can trust that it’s been independently verified for quality and purity. We also appreciate that Future Kind goes the extra mile with eco-friendly packaging in a compostable pouch, a unique find in the protein market.

The downsides? This protein powder is sweetened with stevia, which can leave a slight aftertaste that some may not like, and it’s less readily available than others on our list.

Best Plant-Based Protein Powder

Kos Superfood Protein

$65 at Amazon
Buy on Amazon $65

Pros

  • Organic and non-GMO
  • Free of gluten, dairy, and artificial sweeteners
  • Formulated with iron to support women’s health
  • Provides B12 to support healthy energy levels
  • Contains fruits and veggies, adding nutritional value

Cons

  • Sweetened with stevia, which may leave an aftertaste
  • Occasionally has a lumpy texture
  • Best for: Plant-based
  • Type of protein: Pea
  • Protein per serving: 20 g
  • Sweeteners: Coconut sugar, stevia, monk fruit extract
  • Price: $53.99 (32 oz)
We like Kos's commitment to high-quality, organic ingredients. Each serving of Kos Superfood Protein is packed with plant-based protein and is free of gluten, dairy, hormones, artificial sweeteners and colors, and GMOs. The formula also includes 5 milligrams (mg) of iron, covering 30 percent of the recommended daily value of 18 mg for women.

 Iron is important if you’re looking to help prevent a deficiency in the nutrient, a common concern for many women.

We also appreciate that this Kos product includes 1 microgram (mcg) of vitamin B12 per serving, which is 40 percent of the daily recommended value of 2.4 mcg for women.

 Vitamin B12 is vital for women’s health, as it plays a key role in supporting energy, brain health, and the production of red blood cells.

 If you follow a vegetarian or vegan diet, you may be prone to having a low B12 level. Studies suggest that adequate B12 intake can improve energy and cognitive health.


“For plant-based protein for women, I like Kos Superfood Protein,” says Reisdorf, adding that “it comes in a ton of yummy flavors, like cinnamon crunch and salted caramel, and also provides 20 g of plant-based protein.” Reisdorf points out that “the protein comes from a blend of pea, flax, quinoa, pumpkin, and chia, which covers all of your bases when it comes to amino acids.” She also likes what she calls a "superfood blend" of fruits and veggies, boosting its nutritional content.

Keep in mind that this product is sweetened with stevia, which may leave an unpleasant aftertaste for some people. Furthermore, our research suggests that the texture can occasionally be lumpy, which might be a turnoff if you’re looking for a smooth texture that’s easy to mix.

Best Organic Protein Powder

Vega All-in-One Shake

$71.66 at Amazon
$112.99Now 37% Off
Buy on Amazon $71.66

Pros

  • Gluten-free, non-GMO, and vegan
  • Contains fruits and vegetables to support overall health
  • Provides fiber and probiotics to support gut health
  • Formulated with omega-3s to support heart health

Cons

  • Sweetened with stevia, which may leave an aftertaste
  • Manufactured in a facility that processes major allergens
  • Best for: Organic
  • Type of protein: Pea
  • Protein per serving: 20 g
  • Sweetener: Stevia
  • Price: $98.37 (61.8 oz)

Vega All-in-One Shake is our pick for the best organic protein powder because of its impressive nutritional profile. It is gluten-free and contains no GMOs, added sugar, or artificial flavors. In addition to protein, it provides a mix of fruits and vegetables to support your overall health and wellness.

“Each scoop provides 20 g of plant-based protein from organic pea, sunflower seed, and pumpkin seed proteins, ensuring a comprehensive amino acid profile," explains Lappe. "Plus, it contains 6 g of fiber — nearly 25 percent of the daily fiber recommended for most adult women — along with essential nutrients like iron, calcium, vitamin D, and probiotics to support women's health." The product also provides 500 mg of omega-3, an important nutrient to support heart health.


"Offering both multiserving containers and single-serving packets, Vega makes it simple for women to get protein and many key nutrients, even on the busiest days," says Lappe.

One potential downside is that this protein powder is sweetened with stevia, which may leave an off-putting aftertaste. Additionally, it's manufactured in a facility that processes major allergens, like peanuts, milk, soy, and eggs, which could be a concern if you have severe food allergies.

Best Whey Protein Powder

ProMix Grass-Fed Whey

$54.99 at Amazon
Buy on Amazon $54.99

Pros

  • Made from grass-fed whey protein
  • Provides BCAAs for muscle recovery
  • Gluten-free
  • Non-GMO and no refined sugars or artificial sweeteners

Cons

  • 5 g of sugar per serving, the highest on our list
  • Not suitable for vegans
  • Best for: Whey
  • Type of protein: Grass-fed whey
  • Protein per serving: 25 g
  • Sweetener: Organic coconut sugar
  • Price: $49.49 (40 oz)

ProMix Grass-Fed Whey is our favorite whey protein powder due to its straightforward ingredient profile. Free of gluten, soy, GMOs, refined sugars, artificial sweeteners, stevia, and fillers, this protein powder offers a high-quality option for women looking for a great product to support their goals.

Each serving provides 25 g of protein and 5.9 g of branched-chain amino acids (BCAAs), which are particularly helpful if you’re trying to support muscle recovery and overall protein intake for an active lifestyle.


“I'm an active woman, and my favorite whey-based protein powder is ProMix Grass-Fed Whey,” says Zeagler. “It dissolves easily in water or almond milk, and I love adding it to oatmeal or smoothies for an extra protein boost, especially when I’m craving something sweet. For women, keeping up protein intake throughout the day is key for supporting hormones, balancing blood sugar, and fueling our bodies to keep up with all of our activities.”

A few potential drawbacks include its 5 g of sugar per serving, which may not be ideal for those closely monitoring blood sugar levels. Additionally, whey-based protein is unsuitable for vegans and those avoiding animal products derived from dairy.

protein powder

Best Protein Powder With Greens

Garden of Life Protein + Greens

Buy Now

Pros

  • Organic, non-GMO, and vegan
  • Contains a blend of greens and provides vitamins, minerals, and antioxidants
  • Formulated with probiotics and fiber to support digestive health
  • Provides iron to support women’s health
  • Includes BCAAs to support muscle recovery

Cons

  • Sweetened with stevia, which may leave an aftertaste
  • May have a lumpy texture when mixed  
  • Best for: Greens
  • Type of protein: Pea
  • Protein per serving: 20 g
  • Sweetener: Stevia
  • Price: $40.79 (19.4 oz)
Garden of Life Protein + Greens packs a nutritional punch with high-quality ingredients that support women’s health. Each serving provides 20 g of protein along with a blend of greens like alfalfa, spinach, kale, broccoli, carrots, and beets, which offer additional vitamins, minerals, and antioxidants. It also provides probiotics and fiber to support healthy digestion.

 Additionally, this protein powder is organic, non-GMO, and vegan, making it ideal for those seeking a plant-based option free from artificial additives.

"Garden of Life Protein + Greens is a good choice if you want extra nutrients from greens and a boost in digestion," says Peruvemba, who adds the caution that "greens powder isn’t a replacement for fresh veggies."

We especially like that each serving of Garden of Life’s protein powder supplies 20 percent of the recommended daily intake of protein, along with BCAAs to help support energy needs and muscle recovery.

Stevia is used for sweetness in this powder, which can leave an aftertaste. Additionally, some users found that it didn’t mix as smoothly as other powders, which could be a detraction if you’re looking for a smoother texture.

Best Protein Powder With Digestive Enzymes

Ora So Lean & So Clean

$49.99 at Amazon
Buy on Amazon $49.99

Pros

  • Organic and non-GMO
  • Free from gluten, dairy, sugar, fillers, and artificial additives
  • Third-party tested
  • Contains fruits and veggies to boost nutritional value
  • Provides iron to support women’s health
  • Contains digestive enzymes to support healthy digestion

Cons

  • Sweetened with stevia, which may leave an aftertaste
  • Not as widely available as others on our list
  • Best for: Digestive enzymes
  • Type of protein: Pea
  • Protein per serving: 21 g
  • Sweeteners: Stevia, monk fruit extract
  • Price: $44.99 (21.2 oz)

Ora So Lean & So Clean is an excellent choice for women looking for a protein powder with digestive enzymes. We also love that the product is organic, non-GMO, and free from gluten, dairy, sugar, fillers, and artificial additives. And we appreciate that it is third-party tested, which means that it’s free from contaminants and meets high standards for quality and safety.

This product includes digestive enzymes like amylase, lactase, lipase, protease, and cellulase, which may help improve nutrient absorption and reduce bloating.

 These enzymes support the breakdown of carbohydrates, fats, proteins, and fibers, making it easier for your body to process the protein and get the most out of every scoop.
Additionally, Ora includes a variety of fruits and vegetables in this formula, boosting the nutritional profile with essential vitamins and minerals. This protein powder provides 33 percent of the daily value of iron, which is important for women’s health, especially those of reproductive age, who may need more iron due to menstrual blood loss, which can increase the risk of iron deficiency and anemia. Iron also supports healthy blood cell production and helps prevent fatigue, something some women may struggle with due to heavy periods or increased physical activity.

Ora So Lean & So Clean powder has a few drawbacks to keep in mind. First, it’s sweetened with stevia, which can leave a slightly bitter aftertaste for some. It’s also not as widely available as some of the other protein powders on our list.

Best Protein Powder With Collagen

Orgain Plant Protein Plus Collagen

$38.33 at Amazon
Buy on Amazon $38.33

Pros

  • Formulated with collagen, which may support skin, joint, and gut health
  • Non-GMO and gluten-free
  • Free of dairy and lactose
  • Provides fiber and probiotics to support gut health

Cons

  • Contains erythritol, a sweetener that’s been linked to an increase in blood clots
  • Not as widely available as other products on our list
  • Best for: Collagen
  • Types of protein: Pea, collagen
  • Protein per serving: 25 g
  • Sweetener: Erythritol
  • Price: $37.24 (25.6 oz)

Orgain Plant Protein Plus Collagen combines high-quality protein with the added benefits of collagen. Each serving provides 25 g of protein to support your fitness goals and 10 g of collagen peptides, which come with a host of potential health benefits.

Research shows that collagen may benefit skin health by increasing hydration, elasticity, and density, which can help reduce the appearance of fine lines and wrinkles, improve skin firmness, and support a smoother, more youthful complexion.

Collagen supplementation may help increase bone strength and density, improve joint stiffness, and support joint functioning. Studies also suggest that collagen supplementation may help ease digestive symptoms like bloating in women.

 With 8 g of fiber and probiotics included, Orgain Plant Protein Plus Collagen supports healthy digestion overall.

We appreciate that this protein powder is free of gluten, dairy, lactose, and added sugar, making it a nice option if you have any dietary sensitivities. However, it does contain erythritol, a sweetener that some studies have linked to an increased risk of blood clots. Plus, it’s not as widely available as other products on our list.


Comparison Table

Best For
Type of Protein
Protein per Serving
Sweetener
Price
Future Kind Plant-Powered Organic Protein
Iron
Pea
20 g
Stevia
$53.99 (32 oz)
Buy
Kos Superfood Protein
Plant-based
Pea
20 g
Coconut sugar, stevia, monk fruit extract
$51.78 (36.54 oz)
Buy
Vega All-in-One Shake
Organic
Pea
20 g
Stevia
$98.37 (61.8 oz)
Buy
ProMix Grass-Fed Whey
Whey
Grass-fed whey
25 g
Coconut sugar
$49.49 (40 oz)
Buy
Garden of Life Protein + Greens
Greens
Pea
20 g
Stevia
$40.79 (19.4 oz)
Buy
Ora So Lean & So Clean
Digestive enzymes
Pea
21 g
Stevia, monk fruit extract
$44.99 (21.2 oz)
Buy
Orgain Plant Protein Plus Collagen
Collagen
Pea, collagen
25 g
Erythritol
$37.24 (25.6 oz)
Buy

How We Tested the Best Protein Powders

To determine the best protein powders for women, we rigorously reviewed various products that offer quality protein along with support for women’s health needs. We carefully analyzed the ingredients to bring you the most effective products based on the current research. Additionally, we looked at certifications like non-GMO, organic, and third-party testing, which indicate higher transparency and safety. Our process also involved interviewing four registered dietitians, who provided expert insights to make sure that the powders we recommend meet women’s nutritional needs.

I have over 18 years of experience as a registered dietitian focused on women’s health, so my expertise played an important role in shaping our review process. Having helped countless women choose protein powders that align with their unique needs, I know how important it is to find options that work for different lifestyles and health goals. This guide provides an in-depth, personalized approach, giving you trusted insights to help you pick the best protein powder for you.

What to Look for When Buying the Best Protein Powder for Women

With so many options on the market, choosing the best protein powder can be confusing. For women specifically, finding a protein powder that balances high-quality ingredients with supportive health benefits is important. Assess the following features when deciding if a protein powder is the right choice for you.

  • Protein Source and Type Look for a protein type that aligns with your dietary preferences, like whey for fast-absorbing protein or plant-based options like pea or rice for vegan and dairy-free diets.
  • Nutritional Profile Check for added nutrients like iron to support women’s health and fiber to support healthy digestion.
  • Ingredient Quality Opt for products free of artificial additives, fillers, and unnecessary sugars. Organic or non-GMO labels may signal a higher-quality product.
  • Sweeteners Look at the type of sweetener used. Some products that use stevia may have an aftertaste, while others are sweetened naturally with monk fruit or left unsweetened.
  • Third-Party Testing Third-party testing ensures that a product meets quality and safety standards, giving you confidence that what’s on the label matches what’s in the product. To check if a protein powder has been third-party tested, look for certifications from reputable organizations like NSF, Informed Sport, or USP on the label or in the product description.

What to Know When Buying Protein Powder for Women

How Much Protein Should I Eat in a Day?

The amount of protein you need each day depends on factors like your age, activity level, and health goals. In general, most adults need at least 0.8 g of protein per kilogram of body weight.

 For a 150-pound person, that’s about 55 g daily. However, if you’re active, trying to build muscle, or over 65, your needs are likely higher. Many experts recommend 1.2 to 2.0 g per kilogram for these groups, which can better support muscle maintenance, recovery, and overall health.


If you have specific fitness goals or health conditions, consult with a dietitian who can help tailor a protein intake that’s right for you.

How Much Protein Is Too Much?

It’s generally safe to consume up to 2 g of protein per kilogram of body weight each day. However, consistently eating excessive protein — such as over 3 g per kilogram — could strain your kidneys if you are predisposed to kidney disease.


Research shows that eating excessive protein may lead to kidney problems, especially in people with existing kidney problems. Additionally, it’s important to consider the source and quality of protein, as animal protein might pose a higher risk compared with plant-based protein.

Is Protein Powder Actually Good for You?

Protein powders can be good for you when you choose high-quality options and use them to supplement — not replace — whole foods. They offer a convenient way to meet protein needs, especially if you have a busy lifestyle or you work out regularly.

Studies show that high-quality protein powders can help support muscle growth, recovery, and overall protein intake without negative health effects when used properly. However, researchers note that overusing protein powder can strain the kidneys, which could increase the risk of kidney issues over time, particularly in people predisposed to kidney disease.

To make sure protein powder is right for you, check with your healthcare provider before adding it to your diet, particularly if you have health conditions or take medications. They can help you determine the right amount and ensure that you’re getting what your body needs without overdoing it.

FAQs

Is it better to drink protein before or after a workout?

It’s helpful to drink protein either before or after a workout, as both timing options support muscle repair and growth. Research suggests that getting protein within an hour after exercise may optimize recovery, but overall daily intake is what matters most.

Yes, protein powder can be a helpful tool for weight loss. It can help you feel fuller longer, boost your metabolism, and maintain muscle mass while you lose weight. Other lifestyle changes like eating plenty of fiber, staying active, and getting enough sleep can also help you reach your weight loss goals.

Yes, women typically have slightly lower protein needs than men due to differences in muscle mass and body size. However, activity level, age, and health goals play a big role, so women with intense workouts or specific health needs may require more protein.

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Reyna Franco, RDN

Medical Reviewer

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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Emily Hirsch, MS, RD, LDN

Author

Emily Hirsch is a registered dietitian, expert health writer, and speaker with over 18 years of experience in the health and wellness space. She is the founder and owner of South Charlotte Nutrition, a private practice dedicated to various nutrition services including counseling, medical nutrition therapy, and corporate wellness.

Beyond her clinical practice, Emily is a professional writer covering a wide variety of health and wellness topics. She remains dedicated to bringing lackluster research to life by translating main research points into language that resonates with diverse audiences. Emily has been a trusted contributor for renowned companies like Nature Made, Garden of Life, and That Clean Life, among others.

Emily's goal is to continue to consistently deliver sound nutrition guidance to help people improve the quality of their lives.

When not working, Emily can be found outdoors picnicking and hiking while taking in all of the vitamin O (oxygen) she can get with her husband and two children.

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