The protein powder industry is huge (worth over $24 billion globally), and with so many types, ingredient lists and claims to sort through, it’s no surprise it can feel overwhelming to choose the right one.
I don’t believe protein powders are essential for everyone. In most cases, you can meet your protein needs with a balanced diet of real, nourishing foods like eggs, fish, red meat, chicken and even pantry staples like tinned seafood. That said, life isn’t always that simple. Maybe you’re a busy parent who needs a quick smoothie on the school run, you’re recovering from surgery, managing a health condition, or you simply don’t have the time or energy to cook. In those moments, having a good‑quality protein powder on hand can be genuinely helpful.
Before I share specific brand recommendations, there are a few big‑picture considerations worth understanding. Nature didn’t intend protein to be isolated from its original food matrix. Your body uses protein alongside fat, and whole foods naturally pair the two—think eggs, fish, meat, nuts and seeds. When protein is separated from its natural fat source, it can impact the absorption of fat‑soluble vitamins like A, D, E and K. Processing also matters. Proteins are delicate and high heat (and sometimes even low heat) can denature them, potentially changing how your body uses them. Then there’s the issue of extras: many powders include flavourings, sweeteners, texture enhancers, soy lecithin and synthetic nutrients, and some products have even been found to contain heavy metals. All of this is why it pays to read labels closely and choose the highest‑quality option that fits your budget.
One last note before we dive in: I haven’t listed every brand I’d avoid—that would make this post far too long. Instead, I’ve focused on sharing the better and best options so you can make an informed choice more easily.
With that foundation in place, let’s look at the main types of protein powders you’ll come across and what sets them apart.
DIFFERENT TYPES OF PROTEIN POWDERS
Most protein powders you’ll see on the shelves are made from whey, soy, pea, rice or hemp, and these are usually processed into one of three main types:
Protein concentrates – the least processed option, containing a mix of protein, carbs and fats (usually around 40–80% protein by weight).
Protein isolates – more refined, with about 90–95% protein and most of the natural nutrients removed.
Protein hydrolysates – proteins broken down into smaller fragments for “faster absorption,” though the benefits are often overstated.
No matter the type, all protein powders go through a fair bit of processing. Oftentimes, because they can be gritty, chalky or difficult to mix. To make them creamier, smoother and more enjoyable, manufacturers often rely on heavy processing and a range of additives. While these extras can improve flavour and mouthfeel, they may also trigger inflammation, bloating or digestive discomfort, particularly if your gut is already sensitive. And while they can absolutely be a convenient way to boost your protein intake, it’s worth being mindful of what you’re actually putting into your body each day. Learning to read and understand the label can make a huge difference and help you choose a product that truly supports your health rather than undermining it.
This is where it really pays to read the label carefully. Let’s look at some of the most common additives you’ll see and why they matter.
COMMON ADDITIVES IN PROTEIN POWDERS
Soy Lecithin
Soy lecithin is added to help protein powders mix smoothly without clumping. It’s also found in chocolate, snack foods, supplements, baked goods and more. But how it’s made might surprise you. It starts with soybean oil, which is chemically extracted, then “degummed” with water, dried, and sometimes even bleached with hydrogen peroxide before it lands in your protein powder. A better alternative is sunflower lecithin, which is typically made without harsh solvents and is far less likely to come from GMO crops.
Flavours
“Natural flavour” sounds harmless enough, but it’s often anything but simple. That one ingredient can legally hide dozens of additives, things like carriers, solvents, emulsifiers, and preservatives that DON’T have to be listed individually and often make up 80% ore more of the total flavour mixture. Because flavour formulas are considered intellectual property, companies aren’t required to disclose what’s actually in them. Whether they’re labelled natural or artificial, flavours are really just blends of lab-created chemicals designed to mimic the taste of real food. Even so-called natural flavours might begin with a plant or animal source, but they’re still highly processed in ways that make them far from truly natural. And the tricky part is, they’re absolutely everywhere. You’ll find them in protein powders, snacks, yoghurt, chocolate, supplements, and so many other products that might look healthy on the surface. If you're trying to support gut health, reduce inflammation, or simply eat more whole, transparent foods, these hidden additives can quietly undermine your efforts. Whenever you can, choose brands that list real ingredients and skip the vague “flavour” catch all. The reality is, flavours can be anything, created in a lab to taste like anything, and the fewer mystery ingredients, the better.
Sweeteners
Sweeteners are another tricky one.
Artificial sweeteners like sucralose might not spike blood sugar, but they can disrupt your gut microbiome, increase cravings, and have even been linked to hormone imbalances, weight gain and mood issues.
Thaumatin is marketed as natural but is often produced in ways you might not expect, sometimes from genetically modified barley or blended with other chemicals to mask its aftertaste.
Stevia is a better choice, but most powders use a highly processed extract (usually rebaudioside A), which is far removed from the original plant. The cleanest option is organic green leaf stevia - just the dried, powdered leaves - but it’s less common to find this as an option.
COMMON TYPES OF PROTEIN POWDERS
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WHEY PROTEIN
You know that little bit of liquid that sits on top of a fresh tub of yoghurt? That’s whey. It’s a naturally rich source of protein that’s easy for most people to digest, contains all nine essential amino acids, and is packed with BCAAs (branched-chain amino acids) that help with muscle repair and recovery. One of the big perks of undenatured whey is that it supports your liver in producing glutathione, your body’s master antioxidant that helps protect your cells and support detoxification.
Whey comes from dairy, so it’s not the best choice if you’re intolerant or avoiding dairy. To make it, enzymes are added to milk to separate the whey from the casein. The whey is then gently filtered to remove fats and carbs and spray-dried into a powder. If you do choose whey, try to avoid whey protein isolate, as it’s usually heavily processed and heated, which can denature the protein and strip away many of its beneficial nutrients, especially those needed for glutathione production. The exception here is something like Love Ya Guts whey protein isolate, which is cold processed and ultra-filtered to retain maximum nutrients. A less processed whey concentrate is usually the better option if your body tolerates it.
When it comes to whey protein powders, it’s always worth checking the ingredients if you’re trying to avoid unnecessary additives. For example, Happy Way’s Cookies & Cream Whey has quite a few extras - two types of flavours, vegetable oil, fructose syrup and soy lecithin. But simply swapping to another flavour within the same brand, like their Dark Choc Whey, cuts out all of those additives except the added flavour. It’s an easy switch that makes a big difference.
And if you’d prefer to avoid added flavours altogether, you’ll find some even cleaner options in my top recommendations below.
MY TOP WHEY PROTEIN POWDER PICKS
My top picks are protein powders made without any additives - no soy or sunflower lecithin, no added flavours, and no sweeteners. Because they’re so clean, they likely won’t taste amazing on their own with just water. For the best experience, I recommend blending them into a smoothie or mixing them into recipes like banana bread, muffins, pancakes, cookies, or even homemade ice cream.
INGREDIENTS: Grass-Fed NZ Whey Protein Concentrate (Milk).
This one’s made with just 100% grass-fed whey protein concentrate, with no sweeteners at all, so it’s perfect if you’re not a fan of stevia (I know a lot of people aren’t!). I also love that it comes in a reusable glass jar, so there’s no plastic waste, and you can order refills too. It’s the protein powder my partner and I are currently using, and it works beautifully in smoothies, homemade ice cream and more. They’re a NZ company, but they also ship to Aus. Shipping is free on all orders over $100 AUD, and in NZ it’s free for orders over $30.
INGREDIENTS: Grass-Fed NZ Whey Protein Concentrate, Bovine Hydrolysed Collagen Peptides, Bovine Grass-fed Colostrum, Organic Amala Berry.
I love that this is more than just protein. It also includes collagen, colostrum and amala berry. The amala helps with absorption, while colostrum supports gut healing, immunity and low iron levels. Plus, it’s cold-processed and ultra-filtered to keep nutrients intact. It’s also another great unsweetened option.
(AUS) Chief Australian Grass-fed Whey Protein Powder (Unflavoured)
INGREDIENTS: Australian Grass Fed Whey Protein Concentrate [Milk] (100%).
This 100% whey protein concentrate (WPC) is sourced from Australian grass-fed dairy cows and naturally packed with BCAAs to support energy and recovery. It’s minimally processed to preserve nutrients and doesn’t contain any unwanted additives, sweeteners, fillers, or sugar alcohols. Chief’s Chocolate Whey is great if you’re looking for one naturally flavoured (not with added ‘flavours’).
BETTER WHEY PICKS
My better picks are whey options with only one additive included - sunflower lecithin.
INGREDIENTS: Whey Protein Concentrate (Milk) [with Emulsifier (Sunflower Lecithin)].
A 100% Aussie grass-fed, unflavoured and unsweetened whey protein. It also contains sunflower lecithin (again, not a deal-breaker for me). What sets it apart is that it’s undenatured, meaning it’s processed super carefully to protect the protein structure, so you get the full benefit of the nutrients.
INGREDIENTS: Aus Grass-Fed Whey Protein Isolate, Raw Cacao, Vanilla Beans, Stevia Extract, Non-GMO soy lecithin (0.1% for mixing).
This is a great choice if you want a flavoured option. It’s sweetened with organic stevia and naturally flavoured with real vanilla beans and cacao powder. I also really appreciate that they’re transparent about exactly how much non-GMO soy lecithin is used, something most other brands don’t disclose. I’ve tried both their chocolate and vanilla WPC options and really enjoyed them. You can find these on Part&Parcel here - use “jordiepieface” for $20 off your first order ($99 min order).
INGREDIENTS: New Zealand Grass-Fed Whey Protein Concentrate (Milk) [with Emulsifier (Sunflower Lecithin)].
Another grass-fed, unflavoured and unsweetened option. It does contain sunflower lecithin, which I personally don’t mind.
INGREDIENTS: New Zealand Grass-Fed Whey Protein Concentrate with Emulsifier (non-GMO Sunflower Lecithin), Organic Strawberry Powder, Natural Sweetener (Thaumatin).
I love that they’ve used real organic strawberry powder for the flavouring here, rather than relying on a lab made ‘strawberry flavour.’ Go Good also has a banana option made with organic banana powder, plus chocolate, vanilla and even an unflavoured version, all without any added ‘flavours’ in sight which is amazing.
COLLAGEN & BONE BROTH PROTEIN POWDERS
Collagen and bone broth protein powders are wonderful for supporting gut health, skin, joints and connective tissue. They’re gentle on the stomach, easy to digest and rich in key amino acids like glycine, proline and hydroxyproline. These amino acids help your body build and repair connective tissue, strengthen joints and ligaments, and support smoother, more elastic skin. They can also benefit gut health, your gut bacteria can even convert collagen peptides into butyric acid, which supports digestion and helps maintain a healthy gut lining.
While collagen and bone broth proteins contain all 20 amino acids, including the 9 essential ones, some, especially tryptophan are present in such small amounts that they’re NOT considered complete proteins.
Because they’re naturally low in tryptophan, they don’t fully meet your body’s total protein needs on their own. If you’re using them as your main protein source, it’s a good idea to pair them with a tryptophan-rich food to round out the amino acid profile. This is especially easy to do in smoothies or homemade slices, bliss balls etc. by adding ingredients like:
Spirulina ~920 mg of tryptophan per 100 g, a small amount (½–1 tsp) goes a long way in smoothies
Pumpkin seeds ~570 mg per 2 Tbsp
Chia seeds ~440 mg per 2 Tbsp
Hemp seeds ~350 mg per 2 Tbsp
Peanut butter ~260 mg per 2 Tbsp
Almonds ~210 mg per 30 g (about 20 almonds)
Eggs ~154 mg in approx. 1½ large eggs
Dairy (milk/yoghurt/kefir) ~80–100 mg per 250 ml (1 cup)
Collagen + Bone Broth Protein Powders I Recommend
I often add collagen to my smoothies for an easy protein boost, but I always include one or two tryptophan-rich foods to help round out the amino acid profile. One of the things I love most about collagen is that it’s completely tasteless and odourless, so it blends easily into just about anything. It’s also a great option if you can’t tolerate whey protein.
INGREDIENTS: 100% Australian Collagen Peptides (Bovine).
This collagen is sourced from grass-fed, free-range Australian cattle, it’s glyphosate-free and comes from herds that aren’t given feed supplements like Bovaer or Rumin8. It’s my personal go-to collagen, and I love adding it to my morning coffee. I buy this through Jivita here - you can use “jordiepieface” for $15 off your first order with them ($130 min order).
(AUS) Chief Grass-fed Collagen Protein Powder - Unflavoured
INGREDIENTS: 100% Australian Grass-fed Hydrolysed Bovine Collagen Peptides.
Chief also have both Chocolate and Vanilla options without any added ‘flavours.’ However, they do include guar gum, which can sometimes cause bloating or gas in those with sensitive tummies. If that’s you, the plain version would be the better choice. It’s easy to blend into smoothies, muffins, banana bread and more.
INGREDIENTS: 100% Grass Fed NZ Beef Bone Broth Protein Powder.
I personally prefer the plain (natural) option, as the chocolate, vanilla, and salted caramel flavours all contain added flavourings. If you're looking to avoid those, the unflavoured version is the better choice. A 30g serve provides around 24–26g of protein, including roughly 23g of collagen to support healthy skin, hair, nails and gut health.
INGREDIENTS: Grass-fed New Zealand Bone Broth Protein 100% (Extract From Grass-Fed and Finished Beef Bones).
All of the unflavoured bone broth protein powder options works best blended into a smoothie or mixed into things like brownies, cookies or slices. It’s also independently tested for heavy metals. It’s worth remembering that almost anything grown in soil will naturally contain trace amounts of metals.
EGG WHITE PROTEIN POWDER
INGREDIENTS: Free-Range Egg White Powder
This powder is an excellent choice, made from 100% free-range eggs with no additives, providing a clean, high-quality protein that’s gentle on digestion and ideal for those avoiding dairy. From the reviews I’ve read, it has a neutral taste, making it easy to blend into smoothies, porridge, and more. It’s a great alternative for anyone who can’t tolerate whey protein. The brand is based in New Zealand but also ships to Australia, with free shipping on NZ orders over $30 and Australian orders over $100 AUD.
PLANT BASED PROTEIN POWDERS
Plant-based protein powders like pea, hemp, and rice are popular choices, but they’re usually not complete proteins on their own. That’s why many brands combine multiple sources to create a more balanced amino acid profile. Another factor to keep in mind is that plant proteins naturally contain compounds like phytic acid, lectins, and trypsin inhibitors, these are part of the plant's defense system, but they can make the protein harder to digest and interfere with the absorption of key minerals like iron, zinc, and calcium. To help with this, some brands use traditional methods like sprouting or fermenting, which reduce anti-nutrients and make the protein easier to absorb.
When choosing a plant-based protein powder, I always recommend going for certified organic. Non-organic options can carry pesticide residues or heavy metals, which can build up in the body over time, especially if you're having them regularly. Organic products are grown and processed more carefully, without synthetic inputs, making them a better choice if you're focused on gut health or reducing your overall toxin load.
BROWN RICE PROTEIN
Brown rice is a popular base in many plant-based protein blends. It’s naturally higher in methionine but lower in essential amino acids like threonine, leucine, and histidine, so on its own, it’s not considered a complete protein. But when brown rice is sprouted and bio-fermented, this process enhances the amino acid profile, improves digestibility, and actually transforms it into a complete protein source.
The protein powder below uses this method. It offers a full amino acid profile and boasts an impressive 98.2% absorption rate. The powder is ultra-fine and micronised, which makes it gentle on the gut and easier for your body to absorb too. It’s made using a traditional bio-fermentation process, where organic brown rice is sprouted and enzymes are added to gently break down the carbohydrates, resulting in a high-quality, raw protein that’s around 80% protein and easy on the digestive system.
INGREDIENTS: Premium Grade Bio-Fermented Raw Sprouted Wholegrain Brown Rice Protein*, Natural Vanilla, Non-GMO Apple Pectin, Stevia*.
*Certified Organic
You can buy this Vanilla Protein Powder through Jivita, they also have a Chocolate and a Natural option (without sweeteners or vanilla etc). If it’s your first time ordering, you can use the code “jordiepieface” for $15 off when you spend $130 or more. And yes, Jivita ships to NZ too!
PEA PROTEIN BLENDS
Pea protein is one of the most popular plant-based options and naturally provides minerals like calcium, magnesium, iron, and zinc. However, like many plant proteins, it’s not a complete source of all essential amino acids, which is why you’ll often see it blended with complementary sources like brown rice protein to create a more balanced profile.
One thing to keep in mind is that pea protein naturally contains compounds known as anti-nutrients, like phytic acid, which can inhibit mineral absorption; tannins, which may reduce iron uptake; and lectins, which can be hard on digestion for some. The good news is that traditional preparation methods such as soaking, sprouting, fermenting, or gentle cooking can help break these down, making the protein easier to digest and the nutrients more bioavailable.
If you’re looking for a high-quality option, Sol Cleanse is a great pick. It uses certified organic sprouted and fermented pea and rice protein, and is naturally flavoured with cacao, cinnamon, monk fruit, and mesquite. The Amazonia Raw blend is another excellent choice, widely available in both New Zealand and Australia.
INGREDIENTS: Sprouted Fermented Pea Protein Powder*, Peruvian Cacao Powder*, Sprouted Brown Rice Protein Powder*, Sacha Inchi Seed Protein Powder*, Pumpkin Seed Meal*, Cinnamon Bark Powder*, Mesquite Pod Powder*, Natural Sweetener: Monk Fruit Extract Powder.
*Certified Organic Ingredients
This blend contains a mix of easily digestible fermented and sprouted plant based protein sources for improved absorption and bioavailability.
INGREDIENTS: Certified Organic Protein Blend (Sprouted & Bio-Fermented Raw Golden Pea Protein*, Sprouted & Bio-Fermented Raw Brown Rice Protein*), Living & Raw Digestive Enzyme Blend 300mg (Amylase, Protease, Lipase, Lactase, Cellulase), Plant Based Pectin.
* Certified Organic
This blend combines 70% golden pea and 30% brown rice protein to create a complete amino acid profile. It’s designed to be gentle on the gut, with added digestive enzymes and prebiotics to support digestion and enhance nutrient absorption. With nearly 80% organic sprouted, bio-fermented protein, it’s a clean, high-quality option, and it’s unsweetened and unflavoured, so it mixes easily into smoothies without altering the taste.
INGREDIENTS: *Pea Protein, *Sprouted Brown Rice Protein, *Cacao, Monk Fruit, *Cinnamon, *Stevia
*Certified Organic.
This organic vegan protein powder offers over 20g of complete, plant-based protein per serve and I love that it comes in compostable packaging. You can buy this through Part&Parcel here - use “jordiepieface” for $20 off your first order ($99 min order) they ship to Aus and NZ.
INGREDIENTS: Fava Bean Protein, Coconut Milk*, Oat Bran (Beta-Glucans)*, Monk Fruit*, Vanilla Beans*.
*Certified Organic
May contain: gluten, almond, hazelnut, sesame.
If you're looking for something other than pea protein based blends, this one is made from sustainably grown Australian fava beans and naturally flavoured with organic vanilla beans and creamy coconut milk powder. Each serve delivers over 20g of complete, plant-based protein. You can buy this through Part&Parcel here - use “jordiepieface” for $20 off your first order ($99 min order) they ship to Aus and NZ.
Choosing the right protein powder doesn’t have to be overwhelming. Whether you’re looking for plant-based, egg white, or an animal-based option, the most important thing is finding one that supports your health, works for your body, and aligns with your values and fits within your budget. Remember to read ingredient lists, prioritise quality over hype, and look for products that are minimally processed and free from unnecessary additives.
Small changes really do add up. And just like with food, when it comes to supplements, better choices can lead to better energy, digestion, and long-term health.