Compare protein powder from established brands on what you actually get: the type of protein, the grams of protein per serving, and the cost per 25g of protein. Protein powder is a convenient food, not a requirement, so we're honest about when it's worth buying and when food does the job. We do the research. You make the choice.
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Do you actually need protein powder?
Most people don't need protein powder, because a balanced diet that meets your energy needs usually provides enough protein. The British Dietetic Association says this applies to athletes too, and that supplements won't make up for poor food choices.
Where protein powder earns its place is convenience: a quick, measured serving when meals are rushed or your protein target is hard to hit from food. The ISSN position stand on protein describes supplements as a practical way to get enough quality protein, while still recommending whole foods first. Our guide to what supplements you actually need covers this in more detail.
How much protein do active people need?
People doing regular strength or endurance training are generally advised to aim for 1.4–2.0g of protein per kilogram of body weight a day, compared with 0.75g/kg for people who don't exercise. Those figures come from the British Dietetic Association, which also suggests spreading protein evenly across the day.
For a single serving, the ISSN uses 20–40g of high-quality protein as a general guide. That's why we compare protein powders on cost per 25g of protein: it's a realistic serving.
Which type of protein powder is right for you?
Choose by what suits your diet and routine: whey for most people who tolerate dairy, isolate if you want more protein per scoop and less lactose, casein if you want a slower-digesting option, and plant blends if you avoid dairy. No type is "healthiest" for everyone; the right one is the one that fits your needs and that you'll actually use.
| Type | What it is | Worth knowing |
|---|---|---|
| Whey (concentrate) | Milk protein, the most common protein powder | Usually the best value per gram of protein; contains milk, a regulated allergen |
| Whey isolate | Whey filtered further | Higher protein and lower lactose specification than concentrate; usually costs more |
| Clear whey | Whey isolate made into a light, juice-style drink | A taste and texture choice rather than a different kind of protein |
| Casein | The other milk protein | Described in the ISSN position stand as a slower-acting protein source |
| Vegan / plant | Pea, rice, soy, hemp or blends | Dairy-free; research is more limited than for whey |
| Mass gainer | Protein plus a large amount of carbohydrate | High in calories by design; check the protein and sugar per serving |
What's the difference between whey, whey isolate and clear whey?
They all come from milk; the difference is how much they're filtered and how they're made to drink. Whey isolate is processed to a higher protein and lower lactose specification than whey concentrate, and clear whey is usually an isolate made into a light, fruit-flavoured drink rather than a milky shake.
More filtering usually means a higher price, so it's worth checking whether you need what you're paying for. If dairy doesn't bother you and you're happy with a milkshake-style drink, a standard whey protein is usually the better value; whey isolate and clear whey suit people who want less lactose or a lighter drink.
How do you compare protein powders on value?
Work out the cost per 25g of protein: divide the price by the number of servings, then adjust for how much protein each serving actually contains. Tub size, the headline protein figure on the front and the brand name can all point you to the wrong answer.
"The amount of protein on the front of the packaging doesn't always tell you which product offers the best value," says Andy Arshad, who runs SupplementHQ. "When we compare products from different brands and wholesalers, serving sizes, protein concentrations and the number of servings per tub vary considerably. Two products can look similarly priced, but once you calculate the actual cost per 25g of protein, the value can be quite different."
He adds that the type of protein matters too: "Concentrate, isolate and blends are marketed differently, and customers can end up paying considerably more without fully understanding what they're getting. A well-known brand isn't necessarily the best-value option, and a cheaper tub isn't necessarily the most economical."
How to calculate it (example figures, not a real product): a £30 tub with 30 servings of 20g protein costs £1.00 a serving, which is £1.25 per 25g of protein. A £36 tub with 30 servings of 25g costs £1.20 a serving, which is £1.20 per 25g. The dearer tub is slightly better value per gram of protein. Our guide to reading a supplement label shows where to find these numbers.
That's the approach we take at SupplementHQ, even when it means pointing you to a cheaper product.
Should you buy powder or ready-made protein shakes?
Powder is almost always cheaper per gram of protein, while ready-to-drink protein shakes trade value for convenience. If you'll drink it at home or the gym, powder makes sense; if you need something you can grab and go, ready-made shakes or protein bars can be worth the extra.
Use the same cost-per-25g check on shakes and bars, as their protein per serving varies widely.
What should you look for in a vegan protein powder?
Check the protein per serving, which plant sources it uses, and whether the brand states it's vegan or carries a vegan certification. Many vegan powders blend sources such as pea and rice, and the ISSN notes that research on plant proteins is more limited than for whey, though one study found rice protein a suitable alternative to whey for resistance training.
Also check for allergens such as soy, and compare on cost per 25g of protein like any other powder. Browse vegan protein powder.
Is protein powder good for you?
For most healthy adults, protein powder is simply a convenient food source of protein; it isn't better or worse for you than the same protein from food. The British Dietetic Association advises that supplements won't make up for poor food choices and suggests talking to a registered practitioner before using them.
Check the label for milk and other allergens, which must be emphasised in the ingredients list. If you have a kidney condition or another medical condition, take medication, or are pregnant or breastfeeding, speak to your GP or pharmacist first.
Can protein powder help with weight loss?
We don't sell protein powder as a weight-loss product, and you won't see us claim that it burns fat or causes weight loss. It contains calories like any food, so whether it fits a weight-loss plan depends on your overall diet.
If you're watching calories, compare calories and protein per serving, and our diet & lean protein range is a good place to compare calories per serving. Check each label, as it varies a lot between products.
Is there a protein powder for women?
Protein powders marketed to women are usually the same proteins in different flavours, pack sizes or added ingredients. Protein needs are set per kilogram of body weight, not by sex, in the British Dietetic Association's guidance.
So compare them exactly as you would any other powder: protein per serving, cost per 25g of protein, and the full ingredients list. If you're pregnant or breastfeeding, check with your GP or midwife before using any supplement.
What else is in a protein powder besides protein?
Most flavoured powders also contain flavourings, sweeteners and sometimes thickeners, and many contain milk. Read the full ingredients list rather than the front of the tub, and check for allergens, which must be emphasised in the ingredients.
Mass gainers and some blends add a lot of carbohydrate, so check the calories and sugar per serving if that matters to you. If you'd rather have nothing added, look for unflavoured protein powder.
Ready to compare? Shop whey protein, whey isolate, vegan protein or clear whey, or browse every protein powder above, and use the cost per 25g of protein to find the best value for you.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice.
Written by Andy Arshad, SupplementHQ. Last reviewed 10 October 2026.