Ritual Essential Vegan Protein is third-party certified & 20 grams of protein
Vegan eating has risen in popularity in recent years, as it can both improve health and support the environment. And protein powders are no exception. There are many vegan protein powders available, and it may feel overwhelming to know which are the best options.
Protein powder could be beneficial for you if you are an athlete, if you do a lot of strength-training, or if you are vegan and struggle to consume enough food sources of protein. Mary Wirtz, MS, RD, CSSD, board certified sports dietitian, suggests vegan protein powders can be an easy, convenient, and cost-effective way to get in more protein especially when you follow a plant-based diet. Getting protein in after a workout (in addition to some carbohydrates) can also help support muscle recovery.
When selecting a protein powder, it’s important to check the type of protein it contains, any added ingredients (especially if you have food allergies), and whether it is third-party tested or not. We took these into consideration along with our rankings for taste, texture, after taste, and smell to give our top-recommended vegan protein powders.
Dietary supplements are minimally regulated by the FDA and may or may not be suitable for you. They also may interact with other supplements or medications you are taking. Please always speak with a healthcare provider to discuss any supplements you plan on taking.
Best Overall: Ritual Essential Vegan Plant-Based Protein Powder
It’s Worth Noting: It has zero grams of added sugar or stevia, and the sweetness level is not as intense as other powders which some may or may not appreciate.
We love that this pea-based protein powder from Ritual is not only third-party tested, but it is also delicious. We noticed it blended really well with other ingredients and made a thick, creamy smoothie. We felt the flavor wasn’t overpowering and gave a pleasant, slight sweetness. However, some may want a stronger sweet flavor especially if you’re just mixing with water.
This protein powder is uniquely designed for adults age 50 and over, as it’s higher in calcium, choline, and Calcium ?-Hydroxy ?-Methylbutyrate (HMB) than other vegan protein powders. HMB can help promote muscle strength and protect against muscle decline in older adults—an important consideration because we tend lose muscle mass with age.1 Choline is a key nutrient for brain health, and calcium helps promote bone strength which can be important to lower risk for osteoporosis as we age.2
These are nutrients are especially important for older adults, but it’s important to note adults of any age may benefit from these additions to this protein powder. Each serving provides 28% Daily Value (DV) of calcium, 36% DV choline, and 1.5 grams of HMB. We also like that each serving provides three grams of fiber and 15% DV of iron.
When a product is third-party tested, you know that the product is not contaminated with high levels of heavy metals or other harmful contaminants. This protein powder is both Informed Protein certified and Informed Sport certified meaning it has been tested to ensure its protein content is accurate and that it doesn’t contain any banned substances for athletes.34
Best Budget: NOW Sports Nutrition Pea Protein Unflavored
It’s Worth Noting: The taste and smell may be too earthy for some people.
If you’re looking for a simple, affordable, complete plant-based protein, we recommend Now Sports Pea Protein. Pea protein is a complete vegan protein which means it contains all nine essential amino acids that our body can’t produce on its own. And this powder packs an impressive 24 grams of protein per scoop. Plus, it’s Informed Sport certified making it a great choice for athletes and anyone wanting a protein powder with strong third-party testing.3
This protein powder contains only one ingredient–pea protein–making it easy to add to a variety of foods or beverages. And we found that it did blend well with other ingredients in a smoothie.
It does have a minor pea-like aftertaste even when blended with other ingredients, so if you don’t love that earthy flavor this may not be the best pick for you. It is also higher in sodium compared to some other choices with 14% Daily Value per serving. This could be helpful for replacing electrolytes after exercise, as sodium is lost in sweat. However, some may not want or need the higher sodium level.
Best Organic: Sprout Living Epic Protein Vanilla Lucuma
It’s Worth Noting: Some people may be sensitive to the added fiber source.
Sprout Living’s Epic Protein Vanilla Lucuma Powder uses their plant protein blend mixed with their vanilla lucuma blend to make a tasty, protein-packed powder. According to Sprout Living, their powders are tested for ingredient amounts and safe levels of heavy metals arsenic, lead, cadmium, and mercury.
In our testing, we were pleased with the delightful taste of this protein powder—it got our highest ratings for taste. We noticed even when it was just mixed with water it had a delicious, cinnamon flavor without being overly sweet.
We also like that each serving has 20 grams of protein from the blend of yellow peas, sunflower seeds, pumpkin seeds, sacha inchi, and cranberry seeds, and each serving is a good source of iron (30% DV), fiber (10% DV), and potassium (10% DV). These nutrients help with carrying oxygen throughout your body, promote healthy digestion, and heart function, respectively.
The flavor in this protein powder comes from lucuma and baobab fruit, cinnamon, ginger root, vanilla bean, and stevia which contributes to the delicious, natural tasting flavor and provides a total six grams of sugar per serving.
Something to be aware of is one of the sources of fiber—Jerusalem artichoke—may cause some digestive discomfort like bloating for those sensitive to inulin or who follow a low FODMAP diet like those with irritable bowel syndrome (IBS). Be mindful of whether you notice side effects and stop taking the protein powder and speak with a doctor if you do notice any digestive discomfort.
Best Soy: Now Foods Soy Protein IsolateBest SoyNow Foods Soy Protein Isolate
It’s Worth Noting: It has a pretty strong soy flavor.
Soy is a good vegan protein source which is why we wanted to include a soy option for our roundup, and Now Sports won our top spot for soy protein. It has one simple ingredient–soy protein isolate–and it’s Informed Sport certified.3 It contains 20 grams of protein per serving and is lower in sodium than many competitors, with 7% Daily Value (DV) per serving. We also like It’s also a good source of calcium and iron with one serving providing 15% DV each for calcium and iron.
Soy protein is a complete protein, and despite common fears about its phytoestrogens, research has shown soy is generally safe and may even benefit heart health.5
If you aren’t a big fan of the taste of soy, then this may not be your ideal protein powder because we found the soy taste to be quite noticeable even when mixed into a smoothie. We tested the unflavored option, but Now Sports also has soy protein powder in chocolate and vanilla flavors.
Best Pea: NorCal Organic Premium Pea Protein
It’s Worth Noting: It’s not as high in minerals as some other options.
NorCal Organic’s pea protein powder contains one simple ingredient–organic yellow pea protein isolate. Some competitors’ pea protein powders have a strong, earthy taste that can be off putting, but we found that this one had a more mild flavor. So, if you’re looking for a vegan protein boost in your favorite baked goods or oatmeal, this could be a great option.
We love that this protein powder is low in sodium, with only 4% Daily Value per serving and each serving has 22 grams of protein. Some other protein powders are a good source of iron, calcium, but NorCal doesn’t list these nutrients on their label. This powder can be a good option if you have a common food allergy, as it is free of dairy, gluten, and soy.
The package indicates this powder has been third-party tested, but we don’t see specifics on their testing processes.
Best Hemp: Nutiva Hemp Seed Protein Powder
It’s Worth Noting: It’s probably best used in smoothies, not on its own in a shake.
Nutiva’s organic cold-pressed raw hemp seed protein powder is third-party tested and has a pleasant taste when mixed into a smoothie. It is lower in protein than some alternatives, with 15 grams per serving, but it has the bonus of being a good source of fiber—six grams per serving. Fiber is important for digestive health, cholesterol management, and blood sugar stability.
We like that the only ingredient is hemp seed protein, as hemp seeds have many health benefits. They are a good source of heart-healthy fats, minerals, fiber, and antioxidants. In addition to fiber, this protein powder is a good source of iron (35% DV), zinc (35% DV), and magnesium (60% DV).
Through our testing, we found that this powder definitely tastes better in a smoothie, which is how Nutiva recommends using it. We felt that its earthy flavor and grittier texture were definitely more noticeable when just mixed with water.
It’s Worth Noting: It’s probably best used in smoothies, not on its own in a shake.
Best for Athletes: Vega Plant-Based Sport Premium Protein Powder Chocolate
It’s Worth Noting: It has an added probiotic and digestive enzyme which may not be helpful for everyone, and it’s more expensive than other options.
Vega’s premium sport protein powder has the highest protein content—30 grams per serving— of all the protein powders we tried. This high protein content can help active people—specifically strength-based athletes—repair and strengthen their muscles after a tough workout. We also found it had a thick, creamy texture that we loved when blended as a smoothie.
This protein powder is NSF certified for sport, meaning it has been third-party tested by NSF to ensure its label is accurate and that it doesn’t contain unsafe levels of contaminants or banned substances for athletes.6
It uses protein sources including pea, pumpkin seed, sunflower seed, and alfalfa which leads it to have a well-rounded and complete amino acid profile. It also provides 20% DV calcium and 40% DV iron per serving. Calcium can be important for athletes to get enough to maintain strong bones and support muscle contractions during exercise. Iron is needed to deliver oxygen to muscles during exercise. It is sweetened with stevia, but we found that any aftertaste didn’t linger very long compared to some other protein powders.
This athlete-targeted protein powder also has tart cherry powder, beet root powder, and turmeric extract added to provide anti-inflammatory benefits, and some research suggests these ingredients may help promote muscle recovery.789 Athletes will appreciate each serving is higher in sodium—16% DV—which can help restore electrolytes after sweating in longer or intense workouts. There is also a probiotic and digestive enzymes added which may not be helpful for everyone, especially if you have underlying digestive issues.
Best Nutrient Boost: Manitoba Harvest Hemp Yeah! Max Unsweetened Protein
It’s Worth Noting: The gritty texture may not be everyone’s favorite.
Manitoba Harvest’s Hemp Yeah! Max Protein powder is a great option for those who want a boost of both protein and fiber. It has an impressive 13 grams of fiber per serving making it easy to have a high-fiber breakfast or snack when added to smoothies, yogurt, oatmeal, or baked goods. However, be cautious about incorporating too much fiber too quickly, as it may cause gas or bloating. You also need to increase fluids as you increase your fiber intake.
On top of the high fiber amount, this pick is also a great way to get more minerals in your diet. Each serving provides 30% of your daily needs (DV) of iron, 40% DV magnesium, 25% DV zinc, and 80% copper. It also provides lesser amounts of potassium and calcium.
While we love that this powder is high in fiber and minerals, one thing to note is this choice is on the lower side for protein—13 grams per serving. However, if you were to blend it in a smoothie with non-dairy yogurt or nut butter, that could help boost the overall protein amount. Manitoba Harvest also has hemp protein powders that are higher in protein and lower in fiber if you want a more balanced blend between the two nutrients.
In our testing, we did find that this protein powder had a gritty texture that was not very visually appealing. It was mostly masked when blended into a smoothie, but it was still more noticeable than some other picks. When we spoke with Manitoba Harvest, they reported their products are internally and third-party tested for levels of heavy metals.
Best Nutrient Boost (Runner-Up): Navitas Organics Hemp Powder
It’s Worth Noting: It can have a gritty, earthy aftertaste.
Navitas Organic’s hemp powder has only one ingredient, hemp protein powder, and it’s also rich in fiber and iron. It has no sweeteners—including stevia—making it versatile and easy to add to baked goods, oatmeal, smoothies, and more. It’s a great option if you want a boost in fiber and protein.
Similar to other simple hemp powders, it is lower in protein than other protein powders with 13 grams per serving, but it has the bonus of also being a great source of fiber with five grams per serving. Each serving also provides 15% of your daily needs (DV) of iron, 20% DV vitamin A, and 8% DV calcium.
Navitas Organics’ website says this product is third-party tested, but we don’t have more detailed information on that testing.
We loved that this hemp powder’s earthy flavor was neutralized in a smoothie, and it had a more pleasant texture than other hemp powders we tested. However, it did have a somewhat earthy aftertaste.
Best with GreensVega Protein & Greens Plant-Based Protein Powder
It’s Worth Noting: Some may notice the stevia leaf extract gives it an extra sweet, artificial aftertaste.
Sometimes you may want more than a protein boost; you may also be looking for a boost in nutrients from green vegetables. Vega’s Protein and Greens Plant-Based Protein Powder does just that. It includes a blend of vegetables and other plant foods to provide a good source of micronutrients like vitamin K, calcium, and iron. It also provides a small amount (less than 5% of your daily needs) of vitamins A, C, and potassium. An added bonus is it has two grams of fiber per serving—7% of your daily needs.
The protein in this powder is from pea, brown rice, and sacha inchi. This provides adequate amounts of all essential amino acids to be a complete protein, and each serving has 20 grams of protein. The greens in this powder come from powdered spinach, kale, alfalfa grass, and broccoli. It’s important to note these powdered greens may interfere with some medications, so you should talk to a healthcare professional before taking this choice if you’re on any medication.
It does not appear this product is third-party tested, but other products by Vega have been approved by third-party testers. Since it is sweetened with stevia, we found it had a pretty sweet, somewhat artificial aftertaste. But we still liked it when blended as a smoothie.
Who May Not Want to Use Vegan Protein Powders
Vegan protein powders are generally safe for most people, but the following people may want to warrant caution before using a protein powder and consult a healthcare professional.
- People with chronic kidney disease. Protein can tax the kidneys, especially at the high concentrations found in protein powders. If you have chronic kidney disease, you probably need to stay away from protein powders and speak with a healthcare professional on the safest way for you to consume protein.
- Those who are minimally active. If you are pretty sedentary or only engage in moderate intensity physical activity, you probably don’t need protein powder to meet your protein needs. Focusing on consuming a well-rounded diet should be adequate to meet your protein needs.
- Those who eat a variety of food sources of protein. If you have a well-rounded diet that regularly includes a variety of food sources of protein, you probably won’t need protein powder. Plant-based sources of protein include beans, tofu, tempeh, nuts, seeds, soy milk, or pea milk.
Who May Want Vegan Protein Powders
Vegan protein powders can be a beneficial addition for those with higher-than-average protein needs or who don’t consume enough food sources of protein. They could be especially beneficial for:
- Plant-based athletes. Athletes, especially those doing a lot of strength training, have higher protein needs compared to less active individuals. For vegan athletes who struggle to meet their high protein needs with food or who want a more convenient means of getting protein after workouts, vegan protein powder can help.
- Older adults. Loss of muscle mass is a health concern for older adults. As muscle mass declines, it can reduce strength and increase risk of injury in the elderly. One way to combat this is to do a combination of strength exercises and eating enough protein (and total calories). Getting enough protein from foods may be challenging for this age group especially if they have a reduced appetite. Protein powders may be especially helpful to boost protein intake.
- Pregnant individuals. It can be hard to meet your increased protein needs during pregnancy especially if you have nausea. Before starting a protein powder, always consult a healthcare professional for individual guidance. If a healthcare provider has recommended using a protein powder as part of a well-balanced diet, always choose one that is clearly third-party tested for contaminants and heavy metals.
Vegan Protein Powders We Also Tested
While these protein powders didn’t reach our top ratings, they may still be of interest to you.
- Sunwarrior Warrior Blend: We noticed this protein powder had a stronger medicinal, chalky aftertaste compared to other powders we tried.
- Garden of Life SPORT Organic Plant-Based Protein Powder: We appreciate the higher protein amount and strong third-party testing for this powder, but we found it to have a stronger, more artificially sweet flavor compared to other protein powders we tested.
- Garden of Life Raw Organic Protein Powder: We liked the third-party testing for this powder and that it’s a good source of minerals. However, we also found this on the sweeter side, and it wasn’t as thick when blended up as other choices.
Our Approach to Supplements and Testing Process
Our team works hard to be transparent about why we recommend certain supplements.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLab.com.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Experts we spoke to for input on health benefits and what to look for in vegan protein powders includes:
- Blair Persyn, MS, RDN, LDN, CNSC, vegan registered dietitian and owner of Bites With Blair, LLC
- Mary Wirtz, MS, RD, CSSD, board certified sports dietitian and consultant for Mom Loves Best
To get our top-rated vegan protein powders, we taste tested almost 20 different vegan protein powders and ranked them (on a scale of 1-5) based on flavor, aftertaste, smell, and texture. We tasted each protein powder blended with just water and as a smoothie with plant-based milk, banana, and nut butter.
Then, our nutrition editors ranked each protein powder for third-party testing and nutritional value. This gave us a variety of vegan protein powder recommendations that not only taste good but also have higher nutritional value and take third-party testing into consideration.
What to Know About Vegan Protein Powders
Potency & Purity Testing
Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. However, it’s important to note:
- Third party testing does not test to see if a product is effective or safe for everyone, and it does not ensure the supplement will not interact with other supplements or medications.
- Not all third-party testing is created equal. It is not uncommon for supplement companies to pay labs for certificates after conducting minimal to no testing.
- The third party certifications we can trust are: ConsumerLab.com, NSF, and USP. However, these certifications are difficult to obtain and/or expensive for manufacturers, so many companies choose not to get their products tested by one of these three organizations.
- Sometimes products tested by these three companies are more expensive to try to offset the cost they pay for certification.
- Just because a supplement is not tested by one of these three companies, it does not mean it’s a bad product. We recommend doing some research on the reputability of the manufacturer, and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.
We recommend selecting products from brands that are transparent about their values, formulations, and manufacturing processes.
Form
The biggest difference in form between vegan protein powders is the protein source. Common sources are soy, pea, seeds, brown rice, hemp, or a combination of these sources. Soy, pea, and hemp proteins are considered complete proteins because they contain all nine essential amino acids.
Vegan protein powders can also come in raw form meaning the protein source is as close to its natural state as possible. However, this is not a very well-defined term, and there isn’t research to suggest whether it impacts the health benefits of the protein powder.
Ingredients: What to Pay Attention to
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
Flavored protein powders can often times use artificial sweeteners that can cause gastrointestinal symptoms in high amounts. Vegan protein powders may also contain herbal additives that may not be well-researched or safe for some people especially in higher amounts.
Vegan Protein Powder Dosage
The Dietary Guidelines for Americans recommend that sedentary adults consume at least 0.8 grams of protein per kilogram of body weight each day.10 For a 150 pound individual this means 55 grams of protein and for a 200 pound individual this means 73 grams of protein. However, your protein needs can vary greatly based on your physical activity level, whether you are pregnant or lactating, or if you have other medical conditions that affect protein needs.
The protein needs of a competitive athlete can be 1.4 to 2 grams per kilogram of body weight–over double that of a sedentary person.1112 For this reason, athletes may benefit more from protein powders to help make sure they are getting the recommended amount of protein.
While protein powder can help increase protein intake, we recommend also consuming a variety of food sources of protein. Food sources of plant-based protein will contain other important nutrients like vitamins, minerals, phytonutrients, and fiber.
How Much is Too Much?
While there is no tolerable upper limit (UL) for protein, research has shown that consuming over 2 grams per kilogram long-term could increase risk for kidney, heart, or digestive problems.13 Some people that have been told to follow a lower protein diet, like with kidney disease, can have a lower upper limit for daily protein. Ultimately, a healthcare professional can help you determine what is a specific protein amount best for your health.
Vegan and non-vegan protein powders will also naturally contain some heavy metals since heavy metals are naturally found in soil.14
So, if you consume many servings of protein powder per day, you could risk getting higher amounts of heavy metals, especially if the powder is not third-party tested for heavy metal amounts. Keep this in mind especially if you are pregnant and considering adding in a protein powder to your eating routine. ConsumerLab.com has more information on heavy metals found in protein powders that they tested.
Another consideration for how much is too much vegan protein powder is the fiber amount or other added ingredients in vegan protein powders. Getting too much added fiber, thickeners, or sweeteners in protein powders could cause some side effects for some people when eaten in high amounts.
Risks of consuming too much vegan protein powder could include:
- Digestive upset
- Possibly getting higher than recommended heavy metals
- Not getting enough of other important nutrients like carbohydrates or fats
Your Questions, Answered
Is it ok to use a vegan protein powder everyday?
A vegan protein powder that is third-party tested is generally safe to consume daily; however, it’s recommended to still eat a variety of protein-rich foods that could have other health benefits. You may also exceed your protein needs and not get enough carbs and fat if you’re not eating a varied diet.
Is a vegan protein powder just as good as whey protein?
It depends on the source of protein being used. Research on some sources of vegan protein is sparse since they are relatively new compared to whey protein. Soy, pea, and hemp are complete proteins like whey, while protein sources like brown rice are not complete.
Blair Persyn, MS, RDN, LDN, CNSC, registered dietitian and owner of Bites With Blair, LLC says, “Pea protein powders can be just as helpful as whey protein in maintaining and building muscle.”15 She also says, “People with lactose-intolerance can have issues tolerating whey and may benefit from switching to a vegan protein powder.” Wirtz highlights soy protein, saying, “Consuming soy and whey protein has no significant differences in muscle growth and strength development. Furthermore, soy is a complete protein and contains all essential amino acids.”
Are vegan protein powders good for weight loss?
Unfortunately, there is no current research-backed means of achieving long-term, sustainable weight loss. And research shows that weight is not the end-all, be-all for health. Health-promoting behaviors like physical activity, dietary variety, stress management, and high-quality sleep can promote health regardless of weight change without furthering the harms of weight stigma or weight cycling.16
Vegan protein powder can help you conveniently meet your daily protein needs, regardless of weight change.
What is the best source of protein in a vegan protein powder?
Persyn says, “My favorite vegan protein powders are pea-based protein powders because they often have a more optimal nutrition breakdown. Look for vegan protein powders that have 120-130 calories and 20-30g protein per scoop. This will ensure that your protein powder is mainly just protein and doesn’t include excess fat or carbohydrates.”
Overall, the best source of vegan protein for you will depend on your unique nutritional needs, taste preferences, and budget.