How to Choose the Best Protein Powder? Is More Expensive Always Better?

When shopping for a protein powder, it’s easy to assume that a higher price means better quality. But is that really the case? The truth is, the best protein powder isn’t necessarily the most expensive—it’s the one that meets your nutritional needs without unnecessary fillers or excessive carbs and fats. In this guide, we’ll break down what to look for when selecting a protein powder, how to calculate its protein content, and compare popular vegan options.

What Makes a Protein Powder "Good"?

A high-quality protein powder should primarily provide protein—not carbs, fats, or fiber. I wouldn't be saying this blatantly obvious statement if most of my friends and new clients didn't know how to check for this! Many so-called "protein powders" are actually more like meal replacements, loaded with carbohydrates and other additives that dilute their protein content. Why buy the "protein" if I can eat a peanut butter jelly sandwich with more protein than this fancy tub?

For me to spend my personal dollar bills on a tub of protein powder it needs to be at least 75% protein by calories.

Ideally - 80%. I don't care about the taste as much as most people do, too. But these criteria vary for different people, so ask yourself:

• Why are you purchasing this product? If the answer is - to hit your macros easier cause you're always under on protein - the compromise on either flavor or price is likely necessary
• Are you looking to get a better amino acid profile, vitamins, greens, or other things in your protein powder, or just protein? Most of us need different amounts of vitamins depending on individual blood work and diet, so why delegate fulfilling those needs to a "one size fits all" product that only lists things THAT ARE NOT PROTEIN to appear more premium while not necessarily sufficing your personal needs at all?

   

Remember: the more "all in one" promises a product makes - the more likely vitamins, greens, adaptogens, etc. are listed in the ingredient list for marketing purposes rather than providing adequate daily value amounts, or dosage that adds to performance (when talking turmeric, creatine and ashwaghanda, for instance).

• If you rely on B12, D, omega 3 and 6, iron etc. - check for dosage. Ashwaghanda, for example is effective in aiding lean muscle gains after 600mg per day. Ginger root aids digestion when the dosage is between 1-3 grams. Creatine is effective usually starting at 1.5-3 grams per day depending on the size of the person. If the product doesn't bother listing the dosage of the ingredients, but conveniently snags the claims the ingredients are known to do - you shouldn't bother purchasing this misleading product.

A good example is AG1, or athletic greens. It's not a protein powder, but a product that claims a whole lotta things without listing a single dosage of one of its prominant ingredient list. It's basically a fancy multi vitamin replacer (supposedly from whole foods, but who cares) with unknown dosage of each vitamin and over $3 per serving price. Anyone wanna pay $3 for ONE MULTINUTRIENT PILL? No, thank you.

Another good example is Four Sigmatic. It's a mushroom tea company that decided to make a "protein blend" that doesn't even bother listing the nutritional info on their MAIN WEBSITE. It claims to have 1000g functional mushrooms whatever that plus 18g sustainably sourced plant-based protein per ??? how big of a scoop and no fillers... Need I add more or do are you convinced not to buy proteins and products in general with unclear, murky descriptions and misleading labeling? Good.

• How much do you want to pay per serving? A much better question rather than "can I afford this giant 25lb bag of soy protein that costs $169?" when 1 lb comes out to be only $6.76 bucks, the CHEAPEST (and conicidentally - single ingredient, most available across the globe, best protein per calorie and best amino acid profile) powder on the market! I'm sure this statement will also age well. If you're writing a comment post 2025 - lmk if this guess still holds true :)

How to Calculate Protein Percentage Per Calorie

To determine if a protein powder is truly protein-dense, use this simple formula:

% PROTEIN = GRAMS OF PROTEIN PER SERVING x 4 CALORIES / CALORIES PER SERVING x 100%

For example, let's analyze Vega One Organic Protein:

• Protein per serving: 20g
• Calories per serving: 140
• % Protein in Vega One Organic Protein = 20*4/140 *100% = 57%
• Verdict: This is barely over half protein, meaning nearly half of its calories come from other sources like carbs, fats, fillers, fiber, and who knows what!

Shoot for at least 75%, ideally over 80% protein per calorie

🚨 Don’t let the % Daily Value on the nutrition label fool you! It’s not showing the percentage of protein per calorie, but rather how it fits into a general diet. Always check the actual protein percentage before buying!

Here are the Nutrition facts and ingredient list of Vega Protein, linked to their official website:

Since we're talking nutrition labels - check this video out after reading the article

 

Comparing Vegan Protein Powders

Here’s a breakdown of some popular plant-based protein powders, ordered by increasing % Protein by Calories:

Protein Powder	Serving Size (g)	Protein per Serving (g)	Calories per Serving	% Protein per Calorie	$ per lb	Bulk Price When Purchasing 25 lb	Cost per Gram of Protein (in US cents)
Sacha Inchi Protein	14	7	56	50.00%	$20.00	-	14.3
Hemp Protein	14	7	56	50.00%	$13.00	$10	9.3
Orgain	48	21	150	56.00%	$18.72	-	8.3
Vega One Organic	42	20	140	57.10%	$49.38	-	8.9
Sun Warrior	25	17	100	68.00%	$30.30	-	11.8
PlantFusion	30	21	120	70.00%	$41.34	-	9.8
Zhou Nutrition	35	21	120	70.00%	$16.08	-	6.6
Garden of Life	28	22	120	73.30%	$33.22	-	8.1
Brown Rice Protein	28	25	110	90.90%	$16.00	-	5.7
Pea Protein	28	23	100	92.00%	$15.00		5.4
Soy Protein Isolate	28	25	100	100.00%	$12.00	$6.76	3.6

 

I have selected the companies above because my clients have asked about those or bought them before. There are many, many other popular vegan portien brands, but the goal of this article is not to create the most extensive database of everything on the market, but to teach you how to evaluate proteins yourself. You might find a new brand, or something available only locally, and as long as you can read the nutrition label + ingredient list - you are rock solid after reading this article!

Some companies above offer subscription which gave 5-10% off the protein price, but I didn't include that since that locks you in to continue buying and I think it's a good idea to try a few companies before you decide which flavor and texture suits you best.

Taste wise usually the more carbs and fat - the creamier and tastier the texture is BUT NOT ALWAYS!

In some countries there are independent labs that test for ACTUAL protein content in the product purchased off the store shelf. For example, in Russia there are two youtube channels: Bodybuilding Russia and Alchemy who analyze everything that gets sent to them in a lab and post the results online. If you know of something similar in your country - please comment below!

Paying attention to the ingredients, addittives, fillers

Some fillers are bad for you, but mostly they're just a waste of money. When buying protein I want to get the best bang for my buck in terms of GRAMS OF PROTEIN PER DOLLAR SPENT. Not some fiber, fat, carbs or whatever else is cheaper for the producer to hide in there.

I'm not going to go into fillers in this article, but will give you an example. Maltodextrin is added in small amounts for "even dissolution" of protein in liquid. The shake becomes uniform, creamy texture that appears less dense, so consumers can drink more and come back for improved texture. Take a note: proteins without maltotextrin usually seem thicker and don't mix as well, lacking a nice frothy foam even with a blender. There's not enouch data to evaluate how bad maltodextdin is exactly but it gets converted into olygasacharides and that's not what I want to pay money for when buying my protein :)

Key Takeaways:

• Soy protein isolate is the best, cheapest and finest amino acid profile option with almost 100% protein per calorie.
• Brown rice and pea protein are also excellent choices with over 90% protein per calorie. I usually mix these two with hemp protein for an amino acid boost and add stevia. Find my personal recipe here.
• Orgain and Vega One have much lower protein density due to added carbs and fats.
• PlantFusion and Garden of Life are some of the highest protein-containing powders on the market that also offer a substantial dose of plant based amino acids to aid in absorption and performance.
• Zhou Nutrition offers the same protein content as competitors above, at half of the price.
• Sacha inchi too carb-heavy, and Hemp Protein is too fat-heavy to be a stand alone protein powder, but they are amazing whole food plant based additives to your custom blend!
• Single-ingredient protein powders tend to be more cost-effective and more customizable.

How to Choose the Right Protein Powder For You

If you want to get the most protein for your money, follow these tips:

1. Check the % Protein per Calorie: Aim for at least 75%.
2. Avoid "Meal Replacements" disguised as Protein Powders: If you need extra carbs and fats, get them from whole foods.
3. Go for Single-Ingredient Powders: Choose organic brown rice or pea protein and mix it with flavors you enjoy.
4. Be Cautious with Pea Protein: Due to recent quality shortages, spending extra on organic options can help avoid bloating and digestion issues.

Budget-Friendly Protein Powder Ideas

If you’re looking for cost-effective, high-quality protein, try these:

• Organic Brown Rice Protein (Buy here) – Nearly pure protein!
• Organic Pea Protein (Buy here) – One of the best vegan options that also cooks great in baking recipes.
• Sacha Inchi Protein (Buy here) – A unique option with a naturally nutty flavor, but not as protein-dense.
• Hemp Protein - amazing amino acid pforile, but too fatty as a stand alone protein.
• Soy Protein Isolate – The most protein-dense option at a budget-friendly price nearly anywhere in the world.

Conclusion

Expensive doesn’t always mean better! The best vegan protein powders are those that deliver a high percentage of protein per calorie without unnecessary fillers. Whether you shop online or in-store, use the protein percentage formula to make an informed choice. Want to save money? Stick to single-ingredient proteins and mix your own flavors!

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