What to look for in an Organic Protein Powders

Protein powders are a popular supplement among health-conscious people, including athletes, bodybuilders, and such. They supply protein, including the essential amino acids your body can’t make, though most people can get enough protein from food alone.^[1] With so many organic powders on the market, it helps to know how the main types differ. Read on for six common protein powders, who each one suits, and what to check on the label.

Table of Contents

• Casein Protein – Casein is a milk-based protein. It belongs to a family of phosphoproteins commonly found in mammalian milk. About 80 percent of the protein in cow’s milk is casein.^[4] It’s separated from milk by curdling it, and it forms curds in the stomach too, so it’s digested more slowly than whey. That’s why some people take it before bed. Because it’s a milk protein, it isn’t safe for anyone with a milk allergy.^[4]
• Whey Protein – Whey protein is derived from milk, like casein. In the cheesemaking process, when the milk is curdled, the liquid left behind is called whey. Whey contains lactose (milk sugar), so it can bother people who are lactose intolerant.^[5] Whey protein isolate is processed to remove most of the lactose, so some people with lactose intolerance tolerate it, but it isn’t lactose-free and it isn’t a milk substitute. Whey is a milk protein, so anyone with a milk allergy must avoid it completely, isolate included.^[4] For organic picks, see our organic whey protein guide.
• Pea Protein – Pea protein powder is made by extracting protein content from yellow peas. It’s a good-quality plant protein. Pea protein contains all the nine essential amino acids that are not manufactured by the body. However, the amount of Methionine in pea protein is comparatively low, although it can be compensated by including other methionine-rich sources in your diet. Eggs, fish, poultry, meat and rice protein all add methionine, which is why pea and rice protein are often blended. Some people find pea protein causes gas or bloating.
• Egg Protein – Eggs are an excellent source of protein. Egg Protein powders are typically made from egg whites instead of whole eggs. Eggs, like all other animal protein sources, are a complete protein source, containing all the nine essential amino acids required for growth and development that are not synthesized by the body itself. Egg white powder is a dairy-free animal protein, but it isn’t suitable for anyone with an egg allergy. Because it leaves out the yolk, it has less fat than whole eggs.
• Hemp Protein – Hemp protein is made by pressing the oil from hemp seeds and grinding what’s left into powder. Hemp seeds don’t naturally contain THC; food-grade hemp seed protein has only trace amounts picked up during harvest, not enough to cause a high. The FDA has reviewed hemp seed protein powder as a safe food ingredient.^[6] It comes with a nutty, earthy taste and is a high-quality, vegan protein source. Hemp protein contains all nine essential amino acids plus some fat and fiber, but it’s low in lysine and is only about half protein by weight, less than pea or soy protein isolates.
• Brown Rice Protein – Although not the best protein source, brown rice protein has been in use for a while now. However, it can be a suitable option for people preferring natural ingredients or follow a plant-based diet. It is derived from brown rice and made into a refined powder. Brown rice protein contains all nine essential amino acids but is low in lysine, so it’s often blended with pea protein, which is higher in lysine. As with other plant proteins, choose a brand that publishes heavy-metal testing.^[3]

Vegetarians and vegans can choose pea, rice, hemp or a blend. Whichever you choose, look for a third-party testing seal, stick to the serving size, and get most of your protein from food.^[1][3]