Best Keto Protein Options: The Ultimate Guide

If you're on the keto diet, you may be considering protein powders to supplement your diet. While you can likely meet your protein needs with food alone, protein powders offer a convenient and easy way to increase your intake.

There are countless forms and sources of protein powder, so choosing the right one to fit your keto lifestyle can be challenging. Most protein powders are low in carbohydrates, but many are made from foods that naturally contain carbohydrates or are made of blends that include carbohydrates.

- Whey protein isolate: Klean Isolate Klean Isolate

- Whey protein concentrate: True Athlete Natural Whey Protein

- Casein: NOW Sports Micellar Casein

- Egg white protein: NOW Sports Egg White Protein

- Pea protein: Promix Vegan Protein Powder

- Rice blend protein powder: Momentous Essential Plant-Based Protein

- Soy protein: NOW Sports Soy Protein Isolate

- Collagen: Gnarly Collagen Pro

- For competitive athletes: Garden of Life Sport Certified Grass Fed Whey

- Personalized: Gainful

Whey protein isolate: The purest form of whey protein, with the highest percentage of protein and lowest number of carbs per serving

Whey protein isolate is the purest form of whey protein available, and it has the highest percentage of protein and the lowest number of carbs per serving of any whey protein. It contains very few or even zero carbohydrates per scoop. Whey protein isolate must have at least 89.5% protein by weight, whereas whey protein concentrate must have at least 79.5%. This makes it a popular choice for those on low-carb diets.

Whey protein is derived from dairy in a process that filters out most of the milk sugar, leaving a concentrated whey protein. With further filtration, all lactose is removed to create whey protein isolate, which is 90 to 95% protein by weight. This makes it the best protein supplement for keto diets, as it has the highest amount of pure protein and the lowest amount of carbs. It beats out other protein shakes made from egg whites, peas, and rice, which often have added sugars for flavour.

Whey protein isolate is also a high-quality source of protein that is easily digested and quickly absorbed. It is also slower to digest, which may benefit overnight muscle protein synthesis. However, it does not come with intracellular minerals such as potassium, magnesium, and phosphorus, so it is not a complete food like eggs, fish, poultry, or meat.

Klean Isolate is an example of a whey protein isolate product that is very low in carbohydrates, with just 1 gram per serving. It is unflavoured and mixes well into baked goods, smoothies, or other beverages without adding unwanted flavour. The powder also comes in vanilla, chocolate, and strawberry flavours, though these have slightly more carbs. This product is NSF Certified for Sport, gluten-free, and made without artificial sweeteners or other flavours.

Whey protein concentrate: A more affordable option with slightly fewer grams of protein and more carbs than isolate

Whey protein concentrate is a more affordable option than whey protein isolate, with a slightly lower protein content and a higher number of carbs per serving. Whey protein concentrate is a common ingredient in dietary supplements, and it is derived from milk. It is a fast-digesting protein that is easily absorbed by the body and contains all the essential amino acids required.

Whey protein concentrate typically consists of up to 80% protein by weight, with the remaining 20% made up of carbohydrates and fats. It is produced by drying the liquid whey, which is collected as a by-product of cheese or yogurt production, and then processing it to increase its protein concentration. This results in a powder that is high in protein but also contains some carbs and fats.

Whey protein concentrate is prized for its ability to replace high-fat dairy ingredients while maintaining creaminess and flavour. It is often used in soups, sauces, low-fat dressings, and other applications. It can also be added to baked goods, smoothies, and other beverages.

Some popular brands that offer whey protein concentrate include Optimum Nutrition, Dymatize, Garden of Life, and Nutricost. These products come in a variety of flavours, such as vanilla, chocolate, and strawberry, and can be purchased in different serving sizes.

Casein: The other milk protein, digested and absorbed slowly, often used for overnight recovery

Casein is a type of protein found in milk. It is a high-quality protein powder that can be easily digested unless you are allergic to lactose. Although casein is digested more slowly than whey protein powder, this makes it ideal for overnight recovery. Casein protein powders are low in carbohydrates and provide generous amounts of protein. They are also a good source of calcium, which is an important mineral for bone health, muscle contractions, and blood clotting.

Casein protein powder has a tendency to thicken when preparing a protein shake, so it is recommended to add a little water to maintain the desired consistency. It is also important to note that casein protein powder is not gluten-free and may not be suitable for those with severe gluten intolerance or allergies, as it is made in a facility that processes wheat and other allergens.

When choosing a casein protein powder, look for one that is third-party tested and certified for quality and purity, such as the NOW Sports Micellar Casein powder. This product has at least 80% protein by weight and is slowly digestible, making it a good option for overnight recovery.

Egg white protein: Made from egg whites, a highly digestible source of protein, with small amounts of carbs and cholesterol

Egg whites are a highly digestible source of protein and are perfect for those on a gluten-free or lactose-free diet. They contain all nine essential amino acids, making them an excellent choice for athletes, fitness enthusiasts, and anyone looking to increase their daily protein intake.

Egg white protein powder is a convenient and versatile option for those following a keto diet. It can be easily mixed into shakes, smoothies, or baked goods, providing a boost of natural, healthy protein without any unwanted flavours or sugars.

One popular option is the NOW Sports Egg White Protein powder, which contains 16 grams of protein and 2 grams of carbohydrates per serving, making it a good choice for those on low-carb diets. It is also free from gluten, artificial sweeteners, and added sugars, with egg whites as the sole source of protein.

Another option is the Smart138 Pure Egg White Protein Powder, which offers 27 grams of pure protein per serving. This product is sourced and packaged in the USA, ensuring high standards of quality and safety. It is also free from GMOs, gluten, soy, and dairy, making it a good option for those with dietary restrictions.

For those looking for a flavoured option, the Jay Robb Chocolate Egg White Protein Powder is a popular choice. It contains 24 grams of egg white protein, 4 grams of net carbs, and less than 1 gram of sugar per serving. It is also gluten-free, lactose-free, and non-GMO, making it a good option for those with dietary restrictions.

Pea protein: Made from yellow peas, a good option for vegans or those with dairy allergies

Pea protein is a food product and supplement derived from yellow and green split peas. It is a good option for those on a keto diet as it is not derived from any of the most common allergenic foods (wheat, peanuts, eggs, soy, fish, shellfish, tree nuts, and milk). It is also naturally vegan, gluten-free, and dairy-free.

Pea protein powder is made by isolating the protein from ground yellow peas, forming a beige powder. It is a high-quality protein source that contains all nine essential amino acids that the body cannot create and must obtain from food. It is also a great source of branched-chain amino acids, especially arginine, which promotes healthy blood flow and heart health, and leucine, isoleucine, and valine, which promote muscle growth.

Pea protein is also rich in iron, with most products containing around 5-7.5 mg of iron per serving. This is roughly 28-42% of the reference daily intake (RDI) for premenopausal women and 62-94% of the RDI for men and postmenopausal women.

In addition, pea protein is easily digestible and has a creamy texture. It blends well with water and has less of a gritty or chalky texture compared to other plant-based protein powders like hemp. It can be used to increase the protein content of smoothies and shakes and can also be added to baked goods, oatmeal, or plant-based milk.

However, it is important to note that pea protein can be relatively high in sodium, with products containing 110-390 mg per serving. Therefore, those on a sodium-restricted diet should monitor their intake. Additionally, pea protein may have a bitter and metallic taste due to the presence of a compound called saponins.

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