Protein Supplements
Whey isolate, whey concentrate, casein, plant protein and mass gainers using typical label values. Handy when food alone doesn't get you to your daily protein target.
Most protein per calorie in this group: Collagen peptides (unflavored) (25.0 g per 100 kcal).
| # | Food | kcal | Protein | Carbs | Fat | Fiber | P / 100 kcal |
|---|---|---|---|---|---|---|---|
| 1 | Collagen peptides (unflavored) | 360 | 90 | 0 | 0 | 0 | 25.0 |
| 2 | Whey protein isolate (unflavored) | 370 | 88 | 3 | 1 | 0 | 23.8 |
| 3 | Soy protein isolate (unflavored) | 365 | 85 | 3 | 3 | 0.5 | 23.3 |
| 4 | Egg white protein powder (dried egg white) | 382 | 81.1 | 7.8 | 0.3 | 0 | 21.2 |
| 5 | Micellar casein protein (unflavored) | 360 | 80 | 6 | 2 | 0 | 22.2 |
| 6 | Pea protein isolate (unflavored) | 380 | 80 | 4 | 6 | 1 | 21.1 |
| 7 | Whey protein concentrate 80% (unflavored) | 400 | 78 | 8 | 6 | 0 | 19.5 |
| 8 | Mass gainer powder | 380 | 15 | 75 | 3 | 1 | 3.9 |
Quick picks
Collagen peptides (unflavored)
Typical label values; lacks tryptophan and is low in leucine, so it should not replace whey for muscle building.
→Whey protein isolate (unflavored)
Typical label values; about 90% protein, fast-digesting and nearly lactose-free. Good post-workout or on a cut.
→Soy protein isolate (unflavored)
Typical label values; a complete plant protein and usually the cheapest vegan powder.
→Egg white protein powder (dried egg white)
A dairy-free, complete animal protein; values follow USDA dried egg white, while flavored products vary.
→Micellar casein protein (unflavored)
Typical label values; digests slowly over several hours and thickens into a pudding, so it's popular before bed.
→Pea protein isolate (unflavored)
Typical label values; a vegan, dairy-free protein, often blended with rice protein for a fuller amino-acid profile.
→Whey protein concentrate 80% (unflavored)
Typical label values; the most cost-effective protein powder, with a little more lactose and fat than isolate.
→Mass gainer powder
Typical label values; an easy way for hard-gainers to drink 600+ kcal, though blending oats, milk and peanut butter is cheaper.