How To Choose The Right Plant-Based Protein For You

You already know that protein—which aids in muscle recovery and boosts satiety, among other things—is a crucial part of your diet. If you’ve got a crazy schedule, a protein powder can help you meet your needs conveniently.

Though dairy-based proteins (specifically whey and casein) long dominated the supplement scene, the rise of plant-based eating has brought with it a huge array of plant-based protein powder options. And it’s not just vegans making the switch—plenty of people are reaching for plant proteins because they’re easier on digestion, better for the environment, or simply because they want more variety in their routine.

Though a plant-based protein can be a solid swap-in for the original dairy, there are a few things to look out for when selecting your tub. Here’s how to choose the right plant-based protein for your needs.

What To Look For In A Plant-Based Protein

Not all plant-based protein powders are created equal. Keep the following four factors in mind when hunting for your best fit.

1. Protein Sources

The first thing to consider when selecting a plant-based protein is where its protein comes from.

Whey protein is considered a complete protein, meaning it contains all nine essential amino acids for muscle repair and body function. For the most part, plant proteins are incomplete—with the exception of soy protein.

Soy contains all nine of the essential amino acids, and is considered high-quality (meaning it’s easy for the gut to absorb), says dietitian Kelly Jones, MS, RD, CSSD, LDN. This makes soy a good bet, especially for vegans or avid intense exercisers.

Otherwise, “If your protein powder is the sole protein source of a meal or snack, it should contain at least two food sources,” she explains.

Rice protein and pea protein, which together form a complete protein, are a popular combo. Here’s why that pairing works so well:

• Rice protein is lower in lysine but higher in methionine
• Pea protein is higher in lysine but lower in methionine
• Together, they fill in each other’s gaps—creating a complete amino acid profile

Research suggests that pairing complementary plant proteins—like pea and rice—can help round out essential amino acids, which is why blends are such a popular pick. So you’re not missing out by going plant-based—you just need the right combination.

What About Leucine?

Consuming pea protein is an excellent way to re-fuel post-workout. “While pea protein is lower than whey in the amino acid leucine, which is known to be an important trigger for muscle repair, studies have actually shown pea protein to be just as effective as whey protein in muscle repair and growth,” says Jones.

Though more research is needed to determine the mechanisms, pea protein encourages greater repair after strenuous resistance training.

One easy workaround if you’re focused on muscle building: look for a plant protein that’s been fortified with extra leucine, or simply have a slightly larger serving (think 25-30 grams instead of 20). That little bump can make a real difference in your results.

2. Grams Of Protein

Beyond that, Jones recommends checking out a protein powder’s label to ensure it provides the number of grams of protein you’re looking for.

“I always recommend 15 grams of protein minimum at meals and 10 to 12 grams at snack time to the general population,” says Jones.

If you’re more active or focused on building muscle, you might want to aim a bit higher. Research suggests that plant-based athletes may benefit from getting around 1.6 grams of protein per kilogram of body weight daily to see muscle gains similar to those eating animal proteins.

Here’s a quick way to think about it:

• General wellness: 15-20 grams per serving works great
• Active exercisers: 20-25 grams per serving
• Serious muscle-building goals: 25-30 grams per serving

The good news? A 2021 study in Sports Medicine found that when people hit their protein targets, plant-based eaters gained just as much muscle and strength as meat-eaters during a 12-week resistance training program.

3. Source of Sugar 

You might also want to consider how a plant-based protein powder is sweetened.

“I advise clients to steer clear of artificial sweeteners,” says Jones. (She believes they can increase cravings and alter your sense of taste for natural sweetness.) “Instead, choose options that are sweetened with a small amount of real sugar, or natural, no-calorie sweeteners, such as stevia or monk fruit extract.”

Just note that these natural, zero-calorie sweeteners can cause GI upset in some people. “As with any food, if someone is reacting to their supplement with digestive symptoms, they may want to assess if stevia or monk fruit are the culprit,” says Jones.

Reading the Label

When you’re scanning that ingredient list, here’s what to look for:

• Better choices: Stevia, monk fruit extract, coconut sugar, small amounts of cane sugar
• Worth avoiding: Artificial sweeteners like aspartame or sucralose (though some products contain tiny amounts that work fine for most people)
• Watch out for: Sugar alcohols like erythritol or xylitol if you have a sensitive stomach

4. Digestive Enzymes 

If plant-based protein sources like legumes aren’t a regular part of your diet, you may also want to consider a protein powder that contains digestive enzymes. (Many people experience some digestive reactions—namely gas and bloating—while their microbiome adjusts to the introduction or increase of plant foods like legumes or whole grains, Jones says.)

While you shouldn’t need a plant protein that contains digestive enzymes for the long run, it can be helpful at first.

Here’s a practical tip: if you’re brand new to plant proteins, start with half a serving for the first week or two. This gives your gut time to adjust. Most people find that any initial digestive discomfort fades pretty quickly as their body gets used to processing these plant-based ingredients.

Quality Matters More Than You Think

One thing worth mentioning: not all plant proteins are processed the same way. Protein isolates tend to be a little easier to digest than less refined plant powders—though how you feel can still vary from person to person.

So if digestion is a concern for you, look for “protein isolate” on the label rather than “protein flour” or “whole food protein.” You’ll likely notice a difference in how your stomach feels.

Also worth considering: third-party testing. Look for certifications like NSF Certified for Sport or Informed Choice on the label. These help confirm you’re getting what the label says you’re getting—and, depending on the program, they can also reduce the risk of contamination with banned substances. If heavy metals are a big concern for you, look for brands that publish contaminant testing results (like a COA) in addition to any certifications.

6 Plant-Based Proteins Worth Trying

Not sure which plant-based protein to choose? Try on of these dietitian-approved options.

1. Garden Of Life Sport Organic Vanilla Plant Based Protein

Protein per serving: 15 grams

Price per serving: $1.05

This legume-heavy blend leans on pea protein, as well as sprouted navy bean, sprouted lentil bean, and sprouted garbanzo bean protein.

“One standout factor is that this one contains 2.5 grams of leucine, the amino acid likely responsible for triggering muscle protein synthesis after exercise,” says Jones. (Muscle protein synthesis, or MPS, is the process through which muscles repair and grow in response to exercise.) This is right on par with the amount of leucine (two to three grams) research suggests is optimal.

It also offers iron, calcium, and zinc—three nutrients important for plant-based or vegan eaters to focus on. These are often harder to get enough of when you’re not eating animal products, so having them built into your protein powder is a nice bonus.

Sweetened with natural ingredients like stevia, this one is also certified organic.

Best for: Athletes and anyone serious about post-workout recovery who wants a clean, organic option.

2. SunWarrior Organic Plant-Based Vegan Vanilla Protein 

Protein per serving: 19 grams

Price per serving: $0.95

Another organic pick, Jones likes this one for endurance athletes, because it provides both iron and sodium. (Endurance athletes need adequate iron to transport much-needed oxygen throughout their bodies, and tend to lose electrolytes like sodium through sweat.) It’s a great option for smoothies after sweaty workouts.

Like most natural or organic protein powders, it is sweetened with stevia. This one does contain coconut, a food that some individuals with tree nut allergies may react to, though, Jones notes.

Best for: Runners, cyclists, and anyone doing longer cardio sessions who needs to replenish electrolytes along with protein.

3. Orgain Organic Plant-Based Vanilla Bean Vegan Protein

Protein per serving: 21 grams

Price per serving: $1.09

Orgain’s organic vegan protein offers a great blend of pea and brown rice protein with some seeds, as well. “A nutritional benefit is that it also offers four grams of fat, which helps signal the body’s release of satiety hormones so you feel full when you eat,” says Jones.

What’s more, it contains five grams of fiber, helping to promote satiety and benefit gut health. If you’re using your protein shake as a meal replacement or a filling snack, that fiber content really helps you stay satisfied longer.

“This product is also good for those who don’t love the taste of stevia,” Jones adds. “However, this may not sit well for individuals with IBS, as sugar alcohols are known to cause digestive discomfort in that population.”

Best for: Anyone using protein shakes for weight management or as meal replacements who wants something that actually keeps them full.

4. RedCon1 Green Beret Chocolate Vegan Protein 

Protein per serving: 20 grams

Price per serving: $1.50

This vegan protein powder is made of pea protein, brown rice protein, and quinoa protein, making it a complete protein. You can get full recovery post-workout and the total benefits in just one shake.

“It is sweetened with erythritol and probably would not be for someone who is sensitive to sugar alcohols,” says Maggie Michalczyk, MS, RD. It’s gluten-free, though, making it a good possible option for those sensitive to or avoiding gluten.

Best for: Chocolate lovers who want a complete protein without needing to mix different sources, and anyone avoiding gluten.

5. Women’s Best Vegan Vanilla Plant-Based Protein

Protein per serving: 22 grams

Price per serving: $1.50

This vegan protein powder is a good option for those looking to avoid gluten and dairy.

This gluten-free and vegan option “contains 22 grams of protein per serving and is made from pea protein and rice protein,” says Michalczyk. “It would not be for those who do not tolerate those well.”

One thing to note: In addition to stevia, this one contains the artificial sweetener sucralose. “It’s a very small amount, however, it’s something to keep in mind for those who do not tolerate artificial sweeteners well,” Michalczyk says.

That said, this pick does have some gut benefits, according to Michalczyk. The carob powder in the mix promotes positive gut flora in the digestive tract.

Best for: Anyone wanting a higher protein count per serving, especially those focused on muscle building or recovery.

6. plnt Brand Vanilla Plant Protein

Protein per serving: 19 grams

Price per serving: $1.18

This powder gets its protein from a pea protein blend that includes cranberry seed, chia seed, and sacha inchi seed proteins. That variety of sources means you’re getting a nice mix of amino acids and additional nutrients like omega fatty acids from the seeds.

Though lower in protein than some other picks, it’s gluten-free, dairy-free, soy-free, and nut-free—making it one of the most allergen-friendly options on this list.

“I also like that it contains a little bit of fiber (which helps to keep you full) and it contains a quality promise seal,” Michalczyk says. (The Vitamin Shoppe’s quality promise seal reflects a rigorous purity and potency testing process, detailed product specifications, and scientific evidence-backed ingredients.)

Best for: Anyone with multiple food sensitivities or allergies who needs a clean, allergen-friendly protein option they can trust.

The Bottom Line

Choosing a plant-based protein doesn’t have to be complicated. Focus on finding one with multiple protein sources (or a complete protein like soy), the right amount of protein for your goals, a sweetener that works for your body, and quality you can trust. Whether you’re a dedicated vegan, dealing with dairy sensitivities, or just looking to mix things up, there’s a plant-based protein out there that’ll work perfectly for you.

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