If you’re refueling on-the-go, it can be tricky to find options containing important nutrients.
Luckily, the best protein shakes make it easy to boost your protein intake without demanding a ton of your precious time. A ready-to-drink shake won’t satisfy your hunger as much as, say, a protein bar or full meal, but it can serve as a helpful “emergency snack” on occasion, Kelly Jones MS, RD, CSSD, a board certified sports dietitian to athletes and active working professionals, tells SELF. “A shake can offer some energy and the satiating benefits of protein,” she explains, adding that whole foods are always the better option—and these beverages aren’t an adequate meal replacement by any means—but it can’t hurt to have some shakes handy when you need a pick-me-up.
In addition to their convenience factor, protein shakes can help active people get enough protein to support muscle growth and recovery. And, Jones points out that they’re the less messy option over protein powder—anyone who’s forgotten the lid to their blender while making a smoothie will tell you that.
If you’re looking to stock up on protein shakes but don’t know where to start, you’ve come to the right place. We selected the tastiest options you can try and got the low-down on their actual benefits from Jones. Read on to shop our faves.
Our top picks
- Best Dairy Option: Fairlife Core Power Protein Shake, $39 per 12-pack
- Best Plant-Based Option: Aloha Protein Drink, $33 per 12-pack
- Best Plant-Based Runner-Up: Orgain 20g Plant-Based Protein Shake, $36 per 12-pack
- Best Flavor Options: Koia Nutrition Shakes, $47 per 12-pack
- Best High-Protein Option: Owyn Pro Elite High Protein Shakes, $47 per 12-pack
- Best Shake Alternative: Chobani Complete Protein Mixed Berry Vanilla Yogurt Drink, $4 per bottle
In this article
Shop the best protein shakes
Let’s get sipping.
Best Dairy Option: Fairlife Core Power Protein Shake
Christa Sgobba, SELF’s director of fitness and food, stocked up on these smooth, creamy shakes during last year’s Amazon Prime Day for a reliable post-run refreshment. “These protein shakes taste just like chocolate milk—they go down so easy—and have 26 grams of protein and lots of electrolytes to help you bounce back,” she said.
For its main ingredient and source of protein, Fairlife uses ultra-filtered milk, which has gone through a pressure filtration process that removes compounds like lactose, minerals, water, and certain vitamins. As SELF has previously reported, this process results in milk with a higher protein and calcium content than standard dairy products. It’s also generally easier to digest—a big win for those of us in the Lactaid gang.
Protein source: Ultra-filtered milk | Protein per serving: 26 grams | Flavors: Chocolate, strawberry banana, and vanilla
Best Plant-Based Option: Aloha Protein Drink
Expert- and editor-approved brand Aloha uses ultra-smooth coconut milk as the base for its vegan-friendly Protein Drinks, with a one-two punch of pea and rice proteins filling out its protein content. Like Fairlife’s Core Power shake, these also contain electrolytes for a hydration boost.
While Aloha’s shakes do contain the common sugar alternative monk fruit, they’re also made with coconut sugar, a subtly sweet variety that tastes more like brown sugar than white—yum.
Protein source: Pea protein and rice protein | Protein per serving: 20 grams | Flavors: Chocolate sea salt, coconut, and vanilla
Best Plant-Based Runner-Up: Orgain 20g Plant-Based Protein Shake
Jones, who has consulted with Orgain in the past, but has no financial relationship with the brand in 2025, recommends Orgain’s plant-based shakes specifically for their iron content (40% of the recommended daily value). Menstruating athletes are at a greater risk of developing an iron deficiency, so a shake that helps you hit both your iron and protein goals can be majorly helpful. Plus, Jones notes that it also contains a fruit and vegetable powder blend for added nutrients.
And the brand gets further bonus points for variety: Orgain also makes whey-based protein shakes with the same amount of protein, in case that’s your preferred protein source.
Protein source: Pea protein | Protein per serving: 20 grams | Flavors: Creamy chocolate
Best Flavor Options: Koia Nutrition Shakes
Koia’s Nutrition Shakes are a top pick among SELF staffers for their great taste, smooth texture, and brilliant flavors. Fruity, chocolatey, autumnal, nutty—your options abound.
One thing to note: These shakes are made with a prebiotic fiber blend, which kicks their fiber content up to 7 grams per serving. That could be a plus if you’re looking to up your protein and fiber intake, but it may be hard on some people’s stomachs. Our on-staff testers didn’t notice any digestive issues, but it’s something to keep in mind.
Protein source: Brown rice protein, pea protein, and chickpea protein | Protein per serving: 18 grams | Flavors: Banana creme, cacao bean, chocolate banana, chocolate peanut butter, cinnamon horchata, cocoa cereal, coconut almond, cold brew coffee, fruity cereal, maple pecan, matcha latte, peppermint mocha, pumpkin spice, vanilla bean (your options are more limited on Amazon, but all flavors are available through the brand’s site)
Best High-Protein Option: Owyn Pro Elite High Protein Shakes
Jones also shouts out Owyn as an increasingly popular brand worth trying. It offers a 20-gram variety of shake in addition to the higher-protein Elite shake featured here. I love how creamy it is, specifically when I’ve chilled it to an ice-cold temperature. It’s definitely on the sweeter side, especially the vanilla flavor (sometimes I’ll water it down with a little almond milk), but it’s still easy to drink.
At 32 grams of protein per serving, you get a great bang for your buck with this shake—it’s especially well-suited to people with higher protein intake goals, like strength trainers and endurance athletes. The average person probably doesn’t need to pile on the protein to this extent, Jones says, but it’s a good option to have on hand after extra busy, active days.
Protein source: Pea protein, organic pumpkin seed protein, flaxseed oil | Protein per serving: 32 grams | Flavors: Chocolate, no nut buttercup, and vanilla
Best Shake Alternative: Chobani Complete Protein Mixed Berry Vanilla Yogurt Drink
SELF’s commerce writer, Jessica Kasparian, was pleasantly surprised by how tasty this Greek yogurt drink was. “I assumed it would taste chalky when I saw how much protein is in it, [but it] has a silky, light consistency that’s easy for me to sip even after my nerves kick in on travel days,” she says.
Protein source: Low-fat Greek yogurt | Protein per serving: 20 grams | Flavors: Mixed berry vanilla
Frequently asked questions about protein shakes
How much protein do you need in a day?
How much protein you need to consume depends on a ton of individual factors, including your age, height, weight, overall health, calorie needs, and activity level. The current RDA, or recommended daily allowance (meaning how much protein you need in order to avoid a deficiency), is 0.8 grams for every kilogram of body weight, which translates to 0.36 grams per pound. That recommendation bumps up to 1.4 to 2 grams per kilogram (or 0.64 to 0.91 grams per pound) if you’re active, per the International Society of Sports Nutrition.
Ideally, you’re getting all your protein from whole food sources, Jones says. But protein supplements like powders, shakes, and bars can come in handy if you need an on-the-go way to reach your RDA.
Who actually needs to drink protein shakes?
As we mentioned above, protein shakes are very useful for busy, active people. If you don’t have time to make and enjoy a high-protein snack like trail mix, oatmeal, or a cottage cheese bowl, a protein shake will do in a pinch. That said, it shouldn’t be your sole source of protein if you can help it.
As helpful as they are, most protein shakes don’t contain as many vitamins and minerals as whole foods do, so if you replace your snacks with them on a regular basis, you’re missing out on important nutrients. “Working on choosing whole foods more often is a great habit shift to focus on,” Jones says.
What to look for when shopping for protein shakes
If you don’t have any dietary preferences, both dairy- and plant-derived protein sources will serve you well. However, if you’re vegan or sensitive to dairy, it’s better to stick with shakes made with peas, soy, seeds, rice, and other plant-based ingredients.
There’s also the question of whether your shake of choice uses a complete or incomplete protein source. As SELF has previously reported, there are nine essential amino acids that your body needs in order to function properly. You can find all nine in most animal-based products (including whey protein powder and other types of dairy), but most plant-based protein sources only contain some of the essential amino acids (soy is the rare exception—it’s considered a complete protein).
If you’re shopping for plant-based shakes, look for ones that either use a combination of plant-based proteins, which together create a complete profile, or rely on soy or pea protein, which research suggests may have a similar effect on muscle recovery as whey, Jones says.
As SELF has previously reported, a lot of protein shakes use sugar alcohols (like maltitol, sorbitol, mannitol, and xylitol) or sugar alternatives (like stevia and monk fruit) to sweeten their products without causing blood sugar spikes or adding as many calories as regular sugar. Some people don’t notice any issues with these ingredients, but others deal with digestive issues like bloating, diarrhea, and, yes, the dreaded protein farts.
“I wish more shakes were sweetened with a small amount of real sugar, rather than always jumping to alternative sweeteners, whether natural or not,” Jones says. “Active people need to replenish both protein and carbohydrates,” she adds, so a little added sugar can make your shake even more effective for your post-workout recovery.
Related:
Get more of SELF’s great product recommendations delivered right to your inbox (for free!).
