Which protein powder is cleanest?
Read the back of the tub, not the front. Organic is a farming rule, not a heavy metal test. And when US powders were checked for heavy metals, one type scored lowest.
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What is the cleanest protein powder?
Words like clean, pure, natural and raw sell the tub. The back of the tub tells you what’s in it.
By law, UK ingredients are listed in order of weight, main ingredient first. So a clean powder starts with the protein itself, like whey, pea or soy.
In US tests, whey had the fewest heavy metals (more below).
| On the label | What it tells you | What it doesn’t |
|---|---|---|
| Organic | At least 95% of the farm ingredients are organic, with a GB-ORG code. | Whether it was tested for heavy metals. |
| First ingredient | The main ingredient by weight. | How much protein is in a scoop. |
| With sweetener(s) | It contains sweeteners. | Which ones. Check the ingredients. |
| Laxative warning | More than 10% polyols, a type of sweetener. | How much will upset your tummy. |
| Batch-tested logo | Every batch tested for banned substances in sport. | Whether it was tested for heavy metals. |
Sources: GOV.UK: organic; GOV.UK: ingredients; GOV.UK: warnings; Informed Sport
Turn the tub round before you buy. If the first word isn’t a protein, put it back.
Is organic or grass-fed whey better?
Organic is a real legal rule. At least 95% of the farm ingredients must be organic, and the product must be certified by an approved body.
Look for the code on the label. In Great Britain it reads GB-ORG-XX, with a number in place of XX. Under 95%, “organic” can only sit next to that ingredient in the list.
Think of “free range” on eggs. It tells you how the hens lived. It doesn’t mean anyone tested the egg.
Organic is the same: it limits farming and additives, but it isn’t a heavy metal test.
Grass-fed is the same kind of word. It describes the farm. Grass-fed whey is still whey.
So buy organic if farming matters to you. For what’s in the scoop, read on.
Do protein powders contain heavy metals?
Some do, in small amounts. Think lead and arsenic. A study of US test results found plant-based powders tend to carry more heavy metals than animal-based ones, like whey.
| Type | Heavy metal risk score | Over the safety limit at 1 or 3 servings a day? |
|---|---|---|
| Whey | Lowest of all the types. | No |
| Plant-based | Tended to carry more than animal-based powders. | No |
| Mass gain | Highest, close to the limit. | No |
Sources: Bandara 2020; Bandara 2020 (full text)
That type is whey. It had the lowest risk scores. “Mass gain” powders, high-calorie shakes for putting on weight, had the highest.
Picture the safety limit as a 30 mph sign. Mass gainers crept close to it but stayed under.
At 1 or 3 servings a day, no powder raised health risk.
In Ireland, 36 powders had acceptable levels. But the authors say heavy, long-term use of some may raise risk slightly.
Stick to the serving on the tub, and see plant protein for strength training for food swaps.
How do I pick a clean protein powder?
Six checks on the back of the tub
- Check the first ingredient is the protein itself, like whey, pea or soy.
- Look for “With sweetener(s)” if you’d rather avoid sweeteners.
- Skip tubs that warn of a laxative effect if shakes upset your tummy.
- Buying organic? Find the GB-ORG code on the label.
- Check the allergens in bold, such as milk, soya and eggs.
- Compete in a tested sport? Use a batch-tested powder and check its batch number on the Informed Sport website.
Sources: GOV.UK: ingredients; GOV.UK: warnings; GOV.UK: organic; UK Anti-Doping
Why batch-tested for sport? UK Anti-Doping says there’s no promise that any supplement is free of banned substances. Tubs can be contaminated in the factory, and labels can be wrong.
Can’t have milk? See dairy-free protein powders. Then run these six checks on your next tub.
Are protein shakes healthy?
A shake can top up your protein, but most people don’t need one. UK adults are advised 0.75 g of protein per kg of body weight a day. That’s 56 g for a 75 kg man and 45 g for a 60 kg woman.
Source: British Nutrition Foundation
The British Nutrition Foundation says that, on average, we don’t need extra from supplements. Athletes and older adults may need more.
Training hard? For athletes, a US sports body advises 1.2 to 2.0 g per kg a day, spread across the day. A shake can top that up.
Start with food, then use a powder to fill a gap. See protein to build muscle and high-protein breakfasts.
When to speak to a GP
See a GP if:
- You think you may have a food allergy, for example after a shake.
- You have kidney disease and want to add a powder. The trials finding more protein didn’t harm the kidneys were in adults without kidney disease.
- You compete in a tested sport and aren’t sure you need a supplement. UK Anti-Doping says ask a qualified medical professional first.
Call 999 if your lips, mouth, throat or tongue suddenly swell, or you’re breathing very fast or struggling to breathe. The same goes if your throat feels tight or it’s hard to swallow.
Also call 999 if skin, tongue or lips turn blue, grey or pale, or you suddenly feel very confused, drowsy or dizzy. On black or brown skin, colour changes may be easier to see on the palms or soles.
The same goes if someone faints and can’t be woken, or a child is limp, floppy or not responding. For more on whey and your results, see does whey protein affect a blood test.