The 9 Best Protein Powders for Women in 2024, RDN Approved

Let’s get this out of the way early — the best protein powders can be beneficial regardless of your identification. A woman can reap the same muscle-building, wellness-supporting perks from the best protein shake as their male counterparts. So, when talking about the best protein powders for women, we’re really looking at supplements that can benefit a wide range of athletes — outside of a few specific examples designed to help during life events like pregnancy.

When looking for a top protein powder for women, you’re looking for a profile that’s easily digestible, rich with the right amount of macronutrients, and flavorful with appealing taste. So, to help you reshape your women-specific protein search beyond looking for a pink label (how dare you) we’ve tested dozens of powders, compiled our research, and consulted with customer reviews to land on our favorite protein powders for female athletes.

The 9 Best Protein Powders for Women in 2024

• Best Protein Powder for Women Overall: Transparent Labs 100% Grass-Fed Whey Protein Isolate
• Best Tasting Protein Powder for Women: Xwerks Grow
• Best Protein Powder for Women for Muscle Gain: Jacked Factory Authentic ISO
• Best Organic Protein Powder for Women: KOS Organic Plant Protein
• Best Grass-Fed Protein Powder for Women: Onnit Whey Protein
• Best Protein Powder for Pregnancy: Ritual Essential Protein Pregnancy and Postpartum
• Best Natural Protein for Women: Legion Whey+
• Best Whey Protein Powder for Women: Momentous Whey
• Best Budget Protein Powder for Women: Optimum Nutrition Gold Standard

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine.

Best Protein Powders for Women Video Review 

Join BarBend expert tester Jake Herod, NASM-CNC, and registered dietician nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they discuss some of the best protein powders for women, with a focus on how these supplements can support muscle gain, pregnancy, and organic diets.

https://www.youtube.com/watch?v=ZVbGU-VihfQ

How We Tested

The BarBend team is made up of competitive athletes, Certified Personal Trainers, and lifelong fitness enthusiasts. For this round-up we looked at 100 protein powders we’ve tested over the years, with plenty of input from our roster of woman-identifying associates and colleagues.

We compiled this list based on multiple factors, including dosages of macronutrients like protein, carbohydrates, and fat, how soluble the powder was in liquids like milk or water, and (of course) how flavorful the profile was during consumption. We also looked to include a range of protein powders using different protein sources to appeal to the different types of diets out there.

Naturally, we also looked at each protein powder’s listed price and container size, focusing on each pick’s price per serving. This metric, in our opinion, provides the best interpretation of value as it shows you just how much each protein shake will cost you throughout your fitness journey. We also noted which protein powders were offered in various container sizes, which can be better options for athletes that prefer to stock up on supplements in bulk quantities.

Ready to mix up your daily nutritional intake? Let’s get into our findings on the best protein powders for women available today.

Best Protein Powder for Women Overall: Transparent Labs 100% Grass-Fed Whey Protein Isolate

Thanks to a wide range of tasty flavors, a clean, third-party tested makeup, and a solid dose of easy-digesting whey protein isolate, we think Transparent Labs 100% Grass-Fed Whey Protein Isolate is one of the best protein powders out there — for women, men, and anyone else. This supplement delivers 28 grams of whey protein isolate, a highly refined type of whey protein that’s filtered to remove the lactose and fat content. This can be great for athletes that have experienced digestive issues like bloating with other protein forms, such as concentrate.

Of course, you’ll be paying for this leaner protein form to the tune of $2 per serving, which is why we rate this protein powder at 3.5 out of 5 in terms of cost. If you can stomach (pun intended) that price tag, though, our testers agree that you’ll be left with a protein shake that mixes well, keeps you satiated, helps support muscle growth, and (above all else) tastes fantastic.

“I haven’t experienced any stomach or digestive issues after drinking it as I sometimes do with other whey protein powders,” says our tester. “It mixes easily with milk or water, too, with a nice consistency and no clumps. Plus, it’s a filling protein shake that keeps me plenty full in-between my normal meals.”

We also recommend Transparent Labs 100% Grass-Fed Whey Protein Isolate for women because of its calcium dosage of 114 milligrams. Studies indicate that keeping a diet with higher calcium counts may help qualm some troublesome PMS symptoms like cramps and food cravings. (5) While it’s not a complete answer to the recommended 1,200 milligrams of calcium per day, it can be a helping hand when added to a robust, well-rounded nutritional plan. (6)

Finally, it should be noted that Transparent Labs only offers this 100% Grass-Fed Whey Protein Isolate in 30-serving tubs. That can be enough for a month’s worth of daily shakes, but there’s no option to buy in bulk for a cheaper cost per serving. Transparent Labs does offer a subscription service that keeps you well-stocked at a lower price — typically a 10 percent discount — but we understand that not every athlete wants to add another membership to their budget.

Read our full Transparent Labs Whey Protein Powder Review.

Best Tasting Protein Powder for Women: Xwerks Grow

When looking to hit your protein needs with a supplemental shake, it helps when the concoction actually tastes good, right? One of the best-tasting protein powders we’ve found in testing continues to be Xwerks Grow. Across the board, we’ve yet to find a flavor offering that lacks richness and consistency, so there’s little regret when opting for one taste over the next.

Our tester, a Certified Personal Trainer, rated this impressive protein powder at 5 out of 5 for solubility as well. “I barely need a blender ball to make a shake with no clumps,” they added. “It’s a quasi-milkshake every time, regardless of whether I mix the powder with milk or water.”

In terms of the formulation, we also appreciate how Xwerks offers between 25.8 and 27.8 grams of whey protein isolate in each serving while keeping calories down to just 110, along with 1 and 2 grams of carbohydrates, and between 0 and 2 grams of fat. It’s a well-rounded build that’s also a good value — similar whey protein isolate powders can easily cost over $2 per scoop.

While it may not have as robust of a flavor menu as other protein supplements out there, we can confidently say that Xwerks Grow is sure to please most taste buds. The brand plays the hits with classic flavors like Chocolate, Vanilla, and Peanut Butter, and they do it well. We only wish this protein powder was sold in larger containers — if you’re looking to buy in bulk, you may be displeased with the lone 30-serving container option.

Read our full Xwerks Grow Review. 

Best Protein Powder for Women for Muscle Gain: Jacked Factory Authentic ISO

If you’re creating fitness goals that involve adding some muscle mass to your physique, protein can be a worthwhile dietary supplement to add to your regimen. Studies show regular supplementation with protein powder can lead to increased muscle mass and in-training performance. (8) For our money, Jacked Factory’s Authentic ISO is prime for women wanting a boost in their progress.

We appreciate how this protein powder uses whey protein isolate in its formulation, which can help alleviate any potential bloating or discomfort you may experience during consumption. We give this a 3.5 out of 5 for side effects, though, because the makeup does contain stevia and sucralose. These sweetening agents have been shown to cause GI distress in some athletes, so make sure to take your body’s sensitivity into question before opting for this muscle-boosting shake. (7)

As far as taste is concerned, we appreciate the variety offered in this whey protein isolate option. Our tester, a Certified Personal Trainer, says “I really enjoyed the Chocolate Peanut Butter flavor. It had a good consistency when mixed with milk and adding a few ice cubes for a chilled smoothie made for quite the sweet treat.”

Of course, though, not every athlete carries the same palette. We found that some customers noted less than desirable tastes with a few flavors. “Love the quality of the protein but this is so sweet that it can make me nauseous,” said one customer in reference to the Vanilla Oatmeal Cookie flavor. “I literally have to find something bitter to eat afterwards.”

While some flavors may be more popular than others, we agree that the price of this protein powder can be viewed as a general positive. You can get this Jacked Factory offering for $1.33 per serving, with some flavors costing just $0.93 per dose. This is a more approachable price point than other protein powders we’ve tested, which can run up to $2 per serving and beyond.

[Related: The 8 Best Whey Isolate Protein Powders of 2024]

Best Organic Protein Powder for Women: KOS Organic Plant Protein

For athletes following a vegan diet or other restrictive nutrition plans, finding worthwhile supplements with enough protein can be quite the challenge. Thankfully, there are some plant-derived, organic protein powders on the market like this tasty option from KOS. This rich Organic Plant Protein uses a blend of peas, flax seed, chia seed, pumpkin seed, and quinoa to deliver 20 grams of the vital macronutrient, with nearly every certified-organic ingredient free of gluten, dairy, soy, hormones, artificial sweeteners, colors, and GMOs.

According to our tester, a Certified Nutrition Coach, KOS Organic Plant Protein is one of the few plant-based protein powders they’d willingly consume. “It’s a far cry from the whey protein I’m used to gulping, but the pea protein blend is not bad,” they said. “I especially enjoy the Chocolate flavor, which has a unique richness that I haven’t seen in other vegan proteins.”

Concocting a shake, however, does require some elbow grease. We rate this a 3 out of 5 for solubility because each serving calls for two scoops of powder, which can be a lot to try and dissolve with a blender bottle alone. In our trials, we found it best to use an actual countertop blender — far less of a workout before your actual workout.

It’s also potentially helpful that KOS includes a blend of 16 vitamins and minerals with big hitters for women like iron, folate, B12, and chromium. The available flavors are also sweetened with stevia, monk fruit, and coconut sugar for an artificial-free makeup with no added sugars.

Finally, as impressive as this protein powder is for women and men alike, we do recommend paying close attention to the calorie count of your flavor of choice. We found that counts can range between 140 and 160 calories, so if you’re tracking your metrics for the sake of weight loss, be sure to account for these higher totals than other protein supplements on the market.

Read our full KOS Vegan Protein Review

Best Grass-Fed Protein Powder for Women: Onnit Whey Protein

Grass-fed cows are raised in some of the most ideal conditions possible, allowing them to graze on fields rather than being fed with hormone- and antibiotic-riddled meal. If you’re an athlete that values where your nutrition is coming from, Onnit’s Whey Protein Powder can be a viable option to consider.

This protein powder sources its whey protein isolate from grass-fed Irish dairy cows from farms that meet Animal Welfare Approved standards. This means that the cows always have access to pasture and can graze freely on ranges free of any pollution or contamination. (9) The result? An excellent source of whey protein isolate in each serving — 20 grams to be exact for this Onnit profile.

In testing, we liked the available Mexican Chocolate and Vanilla flavors, although we recommend mixing them with your preferred milk of choice over water. According to our tester, “The texture is extremely thin, and I feel like you lose some flavor when using water with this formulation. You do get ample richness when mixed with oat milk or whole milk, though.”

We also give this protein powder a 4.5 out of 5 when it comes to the formulation at play. Outside of the 20 grams of whey protein isolate, each serving contains between 110 and 120 calories, 2 and 2.5 grams of fat, and 3 and 4 grams of carbs depending on your flavor choice. It’s not the most robust formulation we’ve experienced — we’ve tested plenty of protein powders above a 20-gram serving — but the calories, carbs, and fat content is kept in-check enough to warrant its recommendation.

For a constant rotation of flavors, you’re likely to be left underwhelmed with this pick. If you’re looking for a protein powder with a trusted makeup that’s sourced from ethically-raised dairy, though, this Onnit option can be tough to beat.

Read our full Onnit Whey Protein Review

Best Protein Powder for Pregnancy: Ritual Essential Protein Pregnancy and Postpartum

Want a protein powder to support your health and wellness during and after your pregnancy? This plant-based option from Ritual is loaded with vital nutrients to help support your nutrition as well as that of your soon-to-be-born bundle of joy. The brand itself has its roots in supporting expecting mothers, too. Ritual founder Katerina Schneider built the brand with a mission to create products with traceable ingredients after her search for a trusted prenatal vitamin during her own pregnancy came up short.

The transparency at play with Essential Protein Pregnancy and Postpartum is top notch, earning it a 5 out of 5 in the category. Every ingredient can be traced back to its manufacturer, painting a clear picture along the way for women looking for the best possible ingredients to support their journey.

One ingredient our tester really appreciated was the 250 milligrams of essential choline. Studies suggest that choline can be vital for fetal development during pregnancy and lactation stages. (11) Additionally, we appreciate how this dosage is over half the recommended daily allotment of 450 milligrams, making it easier for mothers to hit their goal each and every day. (12)

As far as taste is concerned, there isn’t a ton of variety with this protein powder. Ritual only offers Essential Protein Pregnancy and Postpartum in Vanilla, and our tester, a Certified Nutrition Coach, states that the flavor is somewhat underwhelming on its own. “I definitely noticed the pea-based protein source, but the sweetness of the vanilla helped mask everything. I’d recommend using this powder in a smoothie with other ingredients over consuming it as a standalone shake,” they said.

Lastly, this Ritual protein powder is not for every budget. At $2.67 per serving, it’s one of the more expensive powders we’ve tried over the years. When you account for the essential choline addition, though — and the fact that there’s no price too high for supporting a healthy mom and baby — we think it’s worth the initial sticker shock.

Best Natural Protein for Women: Legion Whey+

Women looking for the best clean protein powder formulation will likely appreciate the makeup of this impressive pick from Legion. Whey+ is naturally sweetened and all ingredients are hormone-free, lactose-free, sugar-free, and non-GMO.

We also appreciate how much attention Legion gives to where its protein is sourced from. The brand uses grass-fed whey protein isolate derived from small dairy farms in Ireland. Additionally, Whey+ is certified by Truly Grass Fed and Animal Welfare Approved, which means the grass-fed cows used in protein production are kept in as ideal conditions as possible without any antibiotics or hormones added to their respective diets.

Legion Whey+ can also be a suitable pick for women following a low-carb diet. According to our tester, a Certified Personal Trainer, “I like the macro breakdown of this protein powder. It delivers a good amount of protein while keeping carbohydrates to a minimum — between 2 and 6 grams per serving depending on your flavor of choice.”

Speaking of flavors, we give this protein powder a 4 out of 5 for taste. Our tester particularly enjoyed their trialed Cinnamon Cereal offering, comparing it to a particular breakfast staple that’s probably already in your pantry. Plus, the 16 available flavors can make fighting off flavor fatigue a breeze when routinely taking down shakes day in and day out.

Unfortunately, though, you’ll need to pay close attention to your chosen flavor’s nutritional breakdown. The protein per serving can vary between 21 and 23 grams, depending on your chosen taste. It’s a small step in the purchasing process, but a vital one nonetheless, especially for athletes keeping a dialed count of their daily macros.

Read our full Legion Whey+ Review.

Best Whey Protein Powder for Women: Momentous Whey

For athletes who want a solid whey protein powder, our team recommends Momentous Whey. Per serving, you get 20 grams of whey protein isolate with only three grams of carbs and zero fat.

“Momentous Whey Protein Isolate scores a 4.25 out of 5 for its formulation,” according to Chelsea Rae Bourgeois, RD. She did have to deduce a few points due to the cost per serving, though.

At $2.70 per serve, this is among the pricier protein powders on this list, earning a 1 out of 5 for the cost category. You can definitely find cheaper products on the market and a $51.96 bag of protein per month may not fall within every athlete’s budget.

Overall, though, our team really enjoyed the flavor. “The chocolate flavor is rich and a lot like hot chocolate,” one tester said, giving the taste a 4 out of 5. “I would certainly buy this flavor and drink it again.” Plus, our testers also enjoyed the smooth texture.

Momentous Whey also earned a 5 out of 5 for solubility. Our testers mixed two scoops (a double dose) with 20 ounces of water and were surprised by the smoothness of the consistency. We didn’t have any issues with the product clumping or settling in a shaker bottle.

We like that momentous is third-party tested, too. This whey protein is Informed Sport certified and NSF Certified for Sport. So, for competing athletes, this protein is perfectly safe to consume before a meet.

[Related: The 7 Best Types of Protein Powders Explained — Which Is Best For You?]

Best Budget Protein Powder for Women: Optimum Nutrition Gold Standard

We understand that not every athlete has the same budget for top-notch supplements, but regardless of your financial status, you cannot go wrong with Optimum Nutrition’s Gold Standard whey protein. We’ve personally used this protein powder for years now, and there’s a reason it’s remained a staple in our regimens outside of the affordable cost per serving.

“The value proposition is out of this world,” says our tester, a Certified Nutrition Coach. “24 grams of protein, only 3 to 4 grams of carbohydrates, and minimal ingredients all for a good price. You simply can’t beat it.”

We give this budget-friendly protein powder a 4.5 out 5 for price per serving, as the most we’ve found this profile listed for is around $1.30 per scoop. This price tag can also be dropped if you opt to buy a larger container, and the protein’s wide availability across major third-party retailers opens the door for added sales and discounts as well. Unfortunately, though, not every flavor (of which Optimum has a ton of) is sold in large bulk sizes, so you may be limited in terms of variety if this is your shopping method of choice.

Speaking of tastes, we’ve tested many of the best Optimum Nutrition flavors and confidently state that you’ll struggle to find a suitable pick for your personal taste buds. Our tester, a fan of the Double Rich Chocolate offering, said, “I love how rich the flavor profile is, and the mixability is top notch, too. You can even stir it with a spoon, although I’d recommend opting for a classic shaker bottle to prevent any clumps.”

It should be noted that Optimum Nutrition uses a whey protein blend to help keep costs low. While we’ve found that the blend consists mostly of whey protein isolate, the presence of whey concentrate can still leave some athletes with some digestive side effects like bloating. The presence of artificial sweeteners can also leave some stomachs rumbling, so be sure to weigh your personal sensitivities before ordering a massive 10-pound container.

Read our full Optimum Nutrition Gold Standard Whey Protein Review.

How We Chose the Best Protein Powders for Women

With so many options on the market, it’s not easy to wade through all the noise and select protein powders that are truly exceptional. Below are some of the factors we used to help compile this round-up of the best protein powders for women.

Protein Type

When looking at the different types of protein on the market, the options can be somewhat overwhelming. We’ve included protein powders sourced from animals and plants alike to cater to a variety of dietary needs. 

Additionally, when thinking through whey protein options, we noted which formulations utilized whey protein isolate, and which included a whey concentrate. While there’s no absolute right and wrong answer to which is better, whey protein isolate involves an added filtration step to help remove any excess lactose and unnecessary carbs and fat. This could be more appealing for women with intolerances to lactose, as well as those that experience digestive side effects like bloating with whey concentrate.

Taste

A protein powder isn’t going to do you any good if it doesn’t get used because it tastes like last week’s gym socks. We put a premium on proteins that taste good and have a variety of flavor options, and thankfully all of the ones on this list are a pleasure to sip. There are some concessions that we make if a protein isn’t great tasting but excels in other areas, but we wouldn’t recommend one that tastes bad without noting it.

Calories and Macros

In compiling this list, we looked at a variety of powder formulations and sought to look beyond the listed protein per serving. We included a mix of protein options at various calories per serving, with most falling between 100 and 120 per shake.

Naturally, protein content per serving was also a top priority. We’ve marked high-protein options with listed dosages above 24 grams, as well as more moderate picks below this threshold.

Carbs and fat were also calculated during testing with many of the chosen picks showcasing moderate yet meaningful dosages. We found that most of our top protein powders for women contained around 1 to 2 grams of fat and between1 and 5 grams of carbs, with variations depending on flavor choice and brand.

[Related: Is Too Much Protein Powder Bad for You?]

Benefits of Protein Powders for Women

There are good reasons that protein powders have become so popular with male and female athletes alike. They’ve got some great potential benefits, including improved body composition, increased satiety, and convenience.

Body Composition

Protein powder alone isn’t a miracle product, but it may help in achieving a healthy body composition. A review of over a dozen studies showed that protein powder supplementation increased lean body mass in women, essentially making it potentially easier for them to put lean muscle on their frames. (2) 

Other studies have shown that women who engage in resistance training and supplement with protein can potentially see increases in strength and metabolism while accelerating their fat loss compared to a placebo. (3)

Satiety

Protein is generally thought to help you feel fuller for longer and result in less eating throughout the day. Protein powders may influence hormones in your body that send signals that you’re full more quickly, as well. (4) Decreasing appetite is potentially very helpful for people who are trying to lose weight or maintain their current body weight, as it might prevent accidental overeating.

Convenience

We all live in a fast-paced world, and sometimes there’s simply not enough time to cook a meal or sit down and eat. With protein powders, all you have to do is throw a serving in a cup and stir or shake with some water or milk, and you’re good to go. Protein powders also make great snacks in-between meals to potentially keep muscle protein synthesis going and build muscle without having to force down more chicken or tofu.

Naturally, we don’t recommend swapping your entire diet for these powders, but in a pinch, they can make for a high-quality option when firing up the stove is completely out of the question

How Much Do Protein Powders for Women Cost?

Protein powders for women can vary in price fairly widely, with whey concentrates usually being the most cost-effective option and whey isolate or hydrolysate being the most expensive. Plant-based proteins usually fall in the middle-to-high price range. 

Best Protein Powder for Women Overall	Transparent Labs 100% Grass-Fed Whey Protein Isolate	$2 Per Serving
Best Tasting Protein Powder for Women	Xwerks Grow	$1.87 per Serving
Best Protein Powder for Women for Muscle Gain	Jacked Factory Authentic ISO	$0.93-$1.33 per Serving
Best Organic Protein Powder for Women	KOS Organic Plant Protein	$1.72-$2.14 Per Serving
Best Grass-Fed Protein Powder for Women	Onnit Whey Protein	$2 Per Serving
Best Protein Powder for Pregnancy	Ritual Essential Protein Pregnancy and Postpartum	$2.67 Per Serving
Best Natural Protein for Women	Legion Whey+	$1.46-$2 Per Serving
Best Whey Protein Powder for Women	Momentous Whey	$2.70 Per Serving
Best Budget Protein Powder for Women	Optimum Nutrition Gold Standard	$0.98-$1.29 Per Serving

If you’re purchasing a tub of protein, you can expect to spend anywhere from around $40 to $65 for a container. That only tells half the story, though, as you need to consider the cost per serving too. Usually, you’ll see costs per serving of somewhere between $1.30 and $2.10 though if you can buy in bulk, the serving cost often decreases substantially.

What to Consider Before Buying Protein Powders for Women

There are a variety of protein powders that are marketed directly to women, but they might not always be the ones that are right for you. Here are some key points that may help to keep in mind that may help you in your search for the right protein.

Lactose Sensitivity or Intolerance

If you have trouble digesting protein powder or are lactose intolerant, you’ll have to take care to select a protein that won’t upset your stomach every time you take it. Usually, if you have mild lactose intolerance, whey isolate is pure enough to not cause any issues. If your stomach gurgles when you so much as look at dairy, then a whey hydrolysate or a plant-based protein may be what you need.

Price Per Serving

The price of a tub of protein only tells you how much it would cost if you took the entire container as one big shake, which we do not recommend doing. Calculating the price per serving can offer much more useful information. Simply divide the total price of the tub by the number of servings it contains, and you’ll see how much each scoop is costing you. This can help you budget better and see which protein powders are truly a good deal. 

Variety

The old saying says that variety is the spice of life, and while we don’t want our protein powder to be spicy, it can be nice to change things up every once in a while. If you’re a creature of habit, then you might be okay with drinking the same protein shake in the same flavor every day.

Others might need a bit more pizzazz with a variety of flavor options in unique tantalizing choices. It’s important to consider this and look at which flavors you can select before committing to one protein powder.

Protein Content

The reason you’re drinking a protein shake, at its core, is to ingest more protein. Because of that, it’s often helpful to consider the amount of protein each serving of a product provides. Often you’ll find doses of around 20 grams to 25 grams per scoop. On the higher end, some protein powders can have almost 30 grams in a serving.

Make sure your protein powder of choice is aligned with your macronutrient needs. Remember, too, that protein powders should be supplemental to your daily intake rather than its sole source of protein — the best nutritional regimen is one that’s built on whole foods first followed by worthwhile supplements.

Final Word

Protein powders may be especially helpful for women who might be worried about sarcopenia and maintaining muscle, packing on more muscle, or simply having a convenient snack between meals. With so many options on the market now, cutting through the noise and figuring out which proteins are worth their salt and which are bogus is more difficult than ever. 

We compiled this list to help women have a variety of high-quality options, whether you’re vegan, looking to lose weight, have digestive problems, or just want a good protein powder to fuel your fitness journey. It may take some trial and error to find the right one for you, but all of the options on this list are top-shelf quality and worthy of your consideration.

FAQs

References

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