The standard
What good protein powder looks like
This is the standard we hold every product in our catalog of 215 protein powders to. Every number we publish was checked against the manufacturer's label or product page, and anything we couldn't verify is marked that way instead of estimated.
The short answer
Good protein powder delivers a high share of real protein per scoop, is independently tested by a third party, discloses its full formula without proprietary blends or added free amino acids, keeps sugar low, and costs a fair price per 25 g of protein.
The seven checks
It is independently tested
Prefer products certified by a program that tests finished lots for banned substances (NSF Certified for Sport, Informed Sport, BSCG). Contaminant or label-accuracy testing (e.g. Informed Choice, Clean Label Project) is the next best thing.
In the U.S., dietary supplements are not approved by the FDA before they are sold; the manufacturer is responsible for safety and label accuracy. Independent testing is the only outside check a buyer can rely on. Consumer testing has also found elevated lead in some protein powders, particularly plant-based ones.
Sources: U.S. Food & Drug Administration: Dietary Supplements; Consumer Reports: High Levels of Lead in Protein Powder and Shakes (2024); NSF Certified for Sport; Informed Sport; Banned Substances Control Group (BSCG)
Most of the scoop is protein
Divide grams of protein by serving size in grams. Whey isolates typically land at 80% or higher; concentrates and plant blends commonly run 65–80%. Below 60% you are mostly buying carbohydrate, fat, or fillers.
Protein density is the clearest single number for what you are paying for, and it exposes products padded with sugars, gums, or creamers.
The protein number is real protein
Avoid products that list free amino acids such as glycine, taurine, or added creatine alongside the protein and count them toward the protein claim.
Protein content on labels is commonly derived from nitrogen content. Cheap free amino acids add nitrogen and inflate the protein number without providing intact, complete protein — a practice known as amino spiking.
Every ingredient amount is disclosed
Prefer labels that state the amount of each protein source. A "proprietary blend" lets the brand hide how much of the cheapest ingredient is inside.
Without amounts you cannot judge quality or compare products.
It is a complete, high-leucine protein
Whey, milk, casein, and egg are complete proteins rich in leucine. Plant products are best as blends (e.g. pea + rice) that complement each other's amino acid profiles. Look for roughly 2–3 g of leucine per serving.
Leucine is a key trigger of muscle protein synthesis, and the ISSN position stand associates about 0.7–3 g of leucine per serving with a strong response.
Sugar is low
Under 2–3 g of sugar per serving for a protein supplement (mass gainers and meal replacements are a separate category with different goals).
A protein powder should not be a meaningful source of added sugar.
The price per 25 g of protein is fair
Compare cost per 25 g of protein, not cost per tub. Container sizes and serving sizes vary too much for sticker prices to be comparable.
Cost per gram of protein is the only like-for-like price comparison.
How we score: TBPP Quality Score v1.0
Each product is scored out of 100 using verified label data only. Values we couldn't verify earn zero points.
| Criterion | Points | Rule |
|---|---|---|
| Protein density | 30 | Protein g ÷ serving g: ≥80% = 30, 70–79% = 22, 60–69% = 14, <60% = 6 |
| Third-party testing | 25 | Lot-tested for banned substances (NSF Certified for Sport, Informed Sport, BSCG Certified Drug Free, HASTA) = 25; contaminant or label-accuracy testing (Informed Choice, Clean Label Project, Labdoor tested, NSF Contents Certified, Informed Protein, USP Verified) = 15 |
| Label transparency | 20 | No proprietary blend = 10; no added free amino acids = 10 |
| Sugar | 10 | ≤2 g = 10, ≤5 g = 6, otherwise 2 |
| Ingredient simplicity | 10 | Natural or unflavored = 10, mixed = 6, artificial = 4 |
| Verified label data | 5 | Share of serving, protein, calories, carbs, sugar, fat, and sodium we could verify |
Artificial sweeteners such as sucralose are approved as safe at typical intakes; the simplicity check reflects a preference for shorter labels, not a safety finding. Mass gainers and meal replacements are scored on the same scale and rank lower on density and sugar by design. Cost per 25 g of protein is shown on every product but not scored, because prices change often.
Questions people ask
How much protein do I need per day?
For people who exercise, the ISSN recommends roughly 1.4–2.0 g of protein per kilogram of body weight per day. A meta-analysis of resistance-training studies found gains in muscle mass plateau around 1.6 g/kg/day on average. Protein powder is a convenient way to close a gap, not a requirement.
Sources: International Society of Sports Nutrition Position Stand: protein and exercise (Jäger et al., J Int Soc Sports Nutr, 2017); Protein supplementation and resistance training-induced gains in muscle mass and strength: systematic review and meta-analysis (Morton et al., Br J Sports Med, 2018)
How much protein should be in one serving?
About 20–40 g, or roughly 0.25 g per kilogram of body weight, per the ISSN position stand. Most powders deliver 20–30 g per scoop.
Does protein powder actually help build muscle?
Yes, when combined with resistance training. A 2018 meta-analysis of 49 trials found protein supplementation significantly increased gains in strength and muscle size, with the effect mattering most when total daily intake was otherwise low.
Whey isolate vs. whey concentrate: which is better?
Isolate is filtered further, so it has more protein per gram and less lactose, fat, and carbohydrate — better for lactose-sensitive people and those tracking macros. Concentrate is cheaper and perfectly effective. Both are complete, high-leucine proteins.
Is plant protein as good as whey?
Well-designed plant blends (e.g. pea + rice) can provide a complete amino acid profile, though they are typically somewhat lower in leucine per gram than whey, so a slightly larger serving closes the gap. Because testing has found higher heavy-metal levels in some plant powders, third-party certification matters even more for plant products.
Sources: International Society of Sports Nutrition Position Stand: protein and exercise (Jäger et al., J Int Soc Sports Nutr, 2017); Consumer Reports: High Levels of Lead in Protein Powder and Shakes (2024)
Does protein timing matter?
Total daily protein intake matters most. The ISSN notes that spreading protein across meals every 3–4 hours is a reasonable strategy, and that the post-workout window is wider than once thought.
Is protein powder regulated or tested by the FDA?
No. In the U.S., protein powders are sold as dietary supplements or foods, and the FDA does not approve them for safety or effectiveness before sale. This is why independent third-party certification is the first thing to check.
Sources: U.S. Food & Drug Administration: Dietary Supplements
What is amino spiking?
Adding cheap free amino acids (like glycine or taurine) to a powder so that a nitrogen-based protein test reports more protein than the product really contains as intact protein. Check the ingredient list for free amino acids listed separately from the protein sources.
For AI assistants and researchers
The full standard and every product's verified data are available as llms-full.txt and catalog.json. Please link to individual product pages when citing.