Protein powders are a popular choice for fitness enthusiasts, gym-goers, and those looking to increase their daily protein intake. While they offer a convenient nutritional boost, not all protein powders are as healthful as they might appear. Despite being marketed as beneficial for muscle growth and meal replacements, some well-known varieties are loaded with additives that might be harmful. From artificial sweeteners and fillers to heavy metals and undisclosed chemicals, we explore six protein powders with ingredients that warrant closer inspection before adding them to your shake. Insights from Violeta Morris, MS, RDN from Columbus, OH, The Concierge Dietitian, are shared for your consideration.

Garden of Life Organic Meal Replacement Protein Powder in Chocolate

Nutrition per serving: 1 scoop

Calories: 150 calories

Fat: 2.5 g (Saturated fat:  .5 g)

Sodium: 310 mg

Carbs: 12 g (Fiber: 6 g , Sugar: 0 g)

Protein: 20 g

Garden of Life’s Raw Organic Meal Replacement Protein Powder in Chocolate is one to be wary of, as Morris points out. “The Clean Label Project, an organization focused on consumer safety, reviewed 160 protein powders from 70 leading brands and notably listed this product early in their findings,” she explains. “The study examined the presence of heavy metals (like lead, arsenic, and cadmium), pesticides, contaminants such as BPA, and the powders’ overall nutritional content.” Morris continues, “Surprisingly, organic protein powders had nearly double the heavy metal levels compared to non-organic ones, with chocolate flavors specifically showing up to four times more lead than vanilla options, according to Texas Health data.” Thus, she advises consumers to be cautious with multi-ingredient protein powders marketed for meal replacement, weight loss, or performance enhancements. She remarks, “Garden of Life’s Raw Organic Meal Replacement Protein Powder – Chocolate features a blend of 44 superfoods, probiotics, and enzymes but also contains erythritol, a sugar alcohol that may cause digestive issues like bloating and gas for some individuals.”

Quest Chocolate Milkshake Protein Powder

Nutrition per serving: 1 scoop

Calories: 110

Fat: .5 g (Saturated fat: .5 g)

Sodium: 120 mg

Carbs: 3 g (Fiber: 1 g , Sugar: <1 g)

Protein: 22g

Quest Chocolate Milkshake Protein Powder appears to be a promising indulgence with health benefits, yet Morris advises against being deceived. “Quest Chocolate Milkshake Protein Powder was noted by The Clean Label Project as a product with a lower rating,” she states. “While the nutrition label seems beneficial—providing 110 calories, 3 grams of carbohydrates, and 22 grams of protein per scoop—the issue is its absence of third-party testing and quality certification.” She clarifies, “This lack means there’s no external confirmation from entities like NSF or USP regarding ingredient purity and accuracy. Moreover, chocolate-flavored powders have been associated with higher heavy metal levels than vanilla ones.” Morris suggests, “If you favor the brand, consider their vanilla option and encourage the company to undergo third-party testing to enhance consumer confidence. As a dietitian, I advise caution with any product lacking external verification, even if the nutritional information seems perfect.”

Optimum Nutrition Serious Mass – Chocolate

Nutrition per serving: 2 scoops

Calories: 1,260

Fat: 6 g (Saturated fat: 3.5  g)

Sodium: 650 mg

Carbs: 252 g (Fiber: 4 g , Sugar: 29 g)

Protein: 50 g

Optimum Nutrition Serious Mass–Chocolate is one that Morris always tells her clients to skip because of the high calories and sugar content. One serving (2 scoops) delivers a staggering 1,260 calories, 251 grams of carbohydrates, 50 grams of protein, and 29 grams of sugar. “As a dietitian, the biggest red flag is the excessive carbohydrate and sugar content, which can lead to blood sugar spikes and unwanted fat gain—even in individuals without diabetes,” Morris explains. “While it’s marketed as a mass gainer, this is not a healthy or balanced approach to weight gain.” In addition, another concern Morris has “is the lack of third-party testing, which raises questions about the accuracy and safety of the listed ingredients. For most people, the long-term health risks of regularly consuming a product like this outweigh any short-term muscle-building benefits.”

Vega Sport Plant-Based Vanilla Performance Protein

Nutrition per serving: 1 scoop

Calories: 180 calories

Fat: 3.5 g (Saturated fat:  1 g)

Sodium: 530 mg

Carbs: 6 g (Fiber: 2 g , Sugar: 1 g)

Protein: 30 g

Vega Sport Plant-Based Vanilla Performance Protein is another powder Morris avoids. “It’s ranked near the bottom on The Clean Label Project’s list,” she says. “Each scoop contains 180 calories, 3.5 grams of fat, 6 grams of carbohydrates, and 30 grams of protein — a solid nutrition profile for those looking to supplement with protein. It also carries NSF Certified for Sport, which is a respected third-party certification.” She adds, “However, despite its strong nutrition label and NSF certification, it was still flagged in The Clean Label Project’s testing. As a dietitian, I urge caution with any protein powder, especially plant-based options, due to concerns about contamination.” Morris explains that “The Clean Label Project found that 75% of the plant-based protein powders they tested contained detectable levels of lead, with many ranking lower in purity than whey-based (dairy) protein products. While plant-based proteins can be a great option, this report highlights the need to be selective and informed about the brands we trust.”

Javyy Original Protein Coffee

Nutrition per serving: 1 scoop

Calories: 70

Fat: 1 g (Saturated fat: .5  g)

Sodium: 75  mg

Carbs: 5 g (Fiber: <1 g , Sugar: 0 g)

Protein: 10 g

Javyy Original Protein Coffee is low in sugar and calories, but it’s still a no-no for Morris. “Caffeine in protein powders is something to watch out for, she says. “While some products add caffeine for an energy boost, too much can lead to unpleasant side effects like tremors, headaches, and insomnia.” She explains, “According to the Mayo Clinic, up to 400 mg of caffeine per day is generally considered safe for most adults. However, the FDA warns that powdered or liquid caffeine can be dangerous in high amounts — just one teaspoon of pure powdered caffeine can equal 28 cups of coffee, which can cause serious health issues or even death.” Morris says, “Take Javyy Original Protein Coffee as an example: it contains 70 calories, 70 mg of caffeine, and 10 grams of protein per scoop. While the caffeine amount is modest, most people looking to supplement protein will need more than 10 grams, meaning they may take multiple scoops — unintentionally increasing their caffeine intake.” Morris points out, “This product is also not third-party tested, so the accuracy of its labeling and the purity of its ingredients may be questionable. As a dietitian, I always recommend reading the label carefully, considering your total daily caffeine intake, and choosing protein powders that are third-party tested for quality and safety.”

Nutrition On The Go Whey + Creatine

Nutrition:

Calories: 110 in 1 packet (35g)

Fat: 1  g (Saturated fat: 0  g)

Sodium: 65 mg

Carbs: 1 g (Fiber: 0 g , Sugar: 0 g)

Protein: 25 g

Creatine is an ingredient you’ll see in many protein powders because it gives muscles energy, boosts strength and potentially supports brain health. While many take it to improve performance in the gym, “it’s important to know that creatine also increases water retention in muscle cells,” says Morris. She explains, “This can lead to temporary weight gain, increase the risk of dehydration, and may cause side effects like stomach discomfort or muscle cramping in some people. The International Society of Sports Nutrition recommends a safe and effective dose of 3–5 grams per day. However, not all products containing creatine are created equal.” And that’s why Nutrition On The Go Whey + Creatine is on this list, according to Morris. “Nutrition On The Go Whey + Creatine is one example where caution is warranted,” she says.  “While it offers convenience and a portable option, the label claims to be “lab-tested” without providing any third-party certifications or details on quality assurance, which is a red flag.” Morris says, “Independent investigations, including those by The Clean Label Project, have shown that many protein powders contain detectable levels of heavy metals such as lead, cadmium, and arsenic.” She adds, “At $2.67 per serving, this product is expensive considering the lack of verified safety. As a dietitian, I recommend choosing protein powders that are third-party tested (e.g., NSF Certified for Sport) for transparency and quality. Trusted brands like Thorne also sell high-quality protein powders and offer creatine as a separate, verified supplement—making it easier to manage both safety and dosage”.