Plant or Whey Protein: Which Helps You Hit Your Daily Protein?
If you struggle to eat enough protein, a scoop is the easiest fix. Here is how whey and plant protein compare, label by label, and how to use them beyond a shake.
In short
Both add 20 g or more of protein per serving. Choose whey if dairy suits you. Choose plant protein if you avoid dairy or prefer plant-based food. Then pick the flavor you will actually look forward to.
How much protein do you need?
The Recommended Dietary Allowance for adults is 0.8 g of protein per kilogram of body weight, about 0.36 g per pound. For a 160 lb adult that is roughly 58 g a day. Active people, older adults and people trying to build muscle often aim higher, so ask a registered dietitian what fits you.
Many people eat most of their protein at dinner and very little at breakfast. A scoop of protein in the morning is one of the simplest ways to even that out.
Label by label
| Whey Protein | Plant Protein | |
|---|---|---|
| Protein per serving | 22 g | 20 g |
| Calories | 120 | 110 |
| Serving | 2 scoops (36.5 g chocolate, 34 g vanilla) | 2 scoops (34.7 g chocolate, 35 g vanilla) |
| Protein source | Whey, from milk | Fava bean protein and fermented yeast protein |
| Dairy | Contains milk | Dairy-free |
| Flavors | Chocolate, vanilla | Chocolate, vanilla |
Which one fits you?
Whey protein
- Dairy agrees with you.
- You want the most protein per scoop (22 g).
- You like a classic, smooth shake after training.
Plant protein
- You avoid dairy or milk, or you eat mostly plant-based.
- Whey does not sit well with you.
- You want 20 g of protein at 110 calories.
Five ways to use it beyond a shake
- Smoothie: blend with frozen fruit, a handful of spinach and milk or a plant milk.
- Oatmeal: cook your oats, let them cool for a minute, then stir in a scoop with a splash of milk.
- Yogurt bowl: stir vanilla into plain yogurt and top with berries.
- Iced coffee: shake chocolate or vanilla with cold brew and milk.
- Baking: swap a little flour for protein powder in pancakes or muffins.
Can’t decide on a flavor?
Our Twin Packs let you choose a flavor for each tub, so you can try one chocolate and one vanilla and still get the twin-pack saving.
Shop this guide
- Whey Protein – Chocolate: 22 g protein, 120 calories
- Whey Protein – Vanilla: 22 g protein, 120 calories
- Plant Protein – Chocolate: 20 g protein, dairy-free
- Plant Protein – Vanilla: 20 g protein, dairy-free
Whey Protein contains milk. This guide is general information, not medical advice. If you have a medical condition or follow a special diet, talk to your doctor or a registered dietitian.
