Best low calorie protein powders to shop in the UK, tried and tested

Best low-calorie protein powders - (Pexels)

Finding the right protein shake can be a little bit overwhelming, especially when you’re trying to balance staying lean with building muscle.

It’s not just about calories, it’s about fuelling your body with the right nutrients while avoiding unnecessary fillers. Protein shakes are more than a quick fix; they’re a key tool in helping your muscles repair and grow after workouts.

But how do you pick the one that’s right for you? With so many options promising everything from fat loss to improved recovery, it’s important to know what to look for and what to avoid.

Protein quality matters

Look for a powder that contains high-quality protein sources like whey isolate, micellar casein, or plant-based proteins such as peas and rice.

Whey protein isolate is a popular choice because it’s low in fat and carbs while being rich in essential amino acids. These are the building blocks your body needs to repair and grow muscle tissue after exercise.

Keep an eye on the calorie count

Low-calorie protein shakes are ideal for those looking to maintain a calorie deficit while supporting muscle recovery.

However, don’t just focus on the calorie count; look at the protein-to-calorie ratio. A good rule of thumb is to choose a shake that provides at least 20 grams of protein per serving with minimal added sugars or fats.

Look beyond the label

While the nutritional profile is important, the way a protein shake fits into your routine matters too. Does it mix well with water or milk, or does it leave clumps behind? How does it taste?

Finding a shake that’s easy to drink means you’re more likely to stick with it. Many brands now offer sample sizes or trial packs so you can try different flavours before committing to a full-sized tub.

If you have any digestive concerns, look for shakes that include digestive enzymes or probiotics to support gut health.

Ask the expert

Head of product at ESN, Mike O’Leary, who is a specialist in medical research and sports supplements, offers his advice to help find a protein shake that aligns with your goals for lean muscle and overall health.

Why are low-calorie protein shakes better than regular shakes?

Mike says: “For many, low-calorie protein shakes provide an easy way to hit your protein target for the day whilst controlling your calorie intake. However, if you’re in the midst of a muscle growth phase or have a low appetite, it might be worth considering a slightly more calorie-dense option to help ensure you’re getting enough calories on board.”

Common mistakes when using low-calorie protein powder

One of the most common mistakes people make is not checking the protein content of their shake before consuming, or underestimating the daily protein intake they should be targeting. Mike explains: “This is especially so for active people or those in a calorie deficit, I recommend that you consume a sufficient amount of protein per day, which is around 1.4-2g of protein per kg of body weight. You should therefore adapt your diet to your individual needs. For example, someone who is 80kg will need to consume 160g of protein in a single day, so choosing a high-protein, low-calorie shake can go a long way to helping you hit this goal.”

Choosing the best low-calorie protein for fitness goals

Before choosing a protein shake, it’s important to identify exactly what your fitness goal is. Are you looking to lose weight, gain muscle mass, maintain your physique, or something else entirely?

Mike shares: “Once you’ve identified this, you’ll be in a better position to choose which protein shake is best for you. If you’re looking to lose weight, a low-calorie option might help ensure you remain in a calorie deficit throughout the day, if paired with an appropriate diet and regular exercise. On the other hand, if you’re looking to gain muscle mass, a calorie-dense option might be an easy way to ensure you’re in a calorie surplus day-to-day.”

Best low-calorie protein powder at a glance:

Find out more below

ESN Isoclear Whey Protein Isolate

Whether you're bulking or leaning out, Isoclear Whey Protein Isolate is a must for premium quality and a smooth texture.

Fresh, clear and full of proteins, ESN’s refreshing Isoclear drink is made without sugar, fat or lactose and is designed to supply your muscles with protein fast. Containing up to 25g of protein per 30g serving with 104kcal, this refreshing drink-style supplement is the perfect alternative for those looking to avoid creamy protein shakes.

Buy now £44.99, ESN

Grenade Fudged Up Protein Powder

Since I love the brand’s protein bars, I tried out Grenade’s Protein Powder and it did not disappoint. Available in three flavours - Birthday Cake, Fudged Up and Strawberries and Cream - each serving contains under 150 calories. For me - Fudged Up is the one and will perk up my morning oats.

You get 30 grams of protein per two-scoop serving, so this provides a decent muscle recovery boost, making it ideal for intense training regimes.

Buy now £20.00, Amazon

Triactive Performance Whey

New range alert! If you fancy a change from shakes this nutrient-packed clear protein drink is the one for you. Holland & Barrett's new Performance Whey offers a nutritious boost for your fitness journey. Each serving provides 25g of protein and 5g of BCAAs, essential for muscle recovery and growth.

With only 120 calories per serving, it's a low-calorie option that supports weight management. The addition of digestive enzymes aids in absorption, ensuring your body effectively utilises the nutrients.

Buy now £22.50, Holland & Barrett

Welle Co Nourishing Protein Powder

If it is good enough for a supermodel, it is good enough for me. Co-founded by Elle Macpherson, this is a premium plant-based supplement designed to support muscle recovery, enhance energy levels and reduce bloating.

Formulated with organic sprouted brown rice and pea proteins, it provides all nine essential amino acids necessary for post-workout recovery. Infused with prebiotics, probiotics, herbal extracts, vitamins and minerals, this is also free from gluten, dairy, GMOs, artificial colours and added sugars.

Buy now £29.00, Cult Beauty

Bio-Synergy Skinny Protein

Skinny Protein offers a blend of benefits, packing 23.9g of protein into just 114 calories per serving. It’s designed to work hard for your body, with chromium to help curb sugar cravings, L-carnitine and green tea to support fat metabolism, and calcium for strong bones. B vitamins boost energy, making it a solid all-rounder.

Fully natural and B-Corp accredited, it’s a standout option for anyone looking for a low-fat, high-protein shake that fits seamlessly into a balanced lifestyle.

Buy now £31.99, Superdrug

Warrior Whey Protein Powder

I have been a loyal Warrior fan for a while, mainly using the brand’s pre-workout and pump-up products. So I thought it was about time I tried the Whey Protein Powder. It delivers 17.8g of protein per 25g serving, with only 97 calories. Its low carbohydrate and sugar content makes it suitable for those monitoring their intake.

The white chocolate flavour was very creamy and satisfies a sweet tooth, especially if shaken with milk. This protein powder is designed to support muscle recovery and growth, fitting well into my diet plan.

Buy now £17.99, Amazon

Myprotein Impact Whey Protein Powder

Always a trusted brand, Myprotein offers such a vast range of flavours that choosing just one can be a challenge.

Thankfully, they offer mini sample versions, so you can mix up your flavours or figure out which one you like best. Personally, I love the chocolate orange flavour mixed into oats, with some dark chocolate squares melted in for that chef's kiss moment.

Each serving packs 19g of protein and around 100 calories. They also offer the Myvegan range for those who prefer plant-based options or have trouble digesting whey.

Buy now £23.99, Myprotein

Bulk Pure Whey Isolate

Sometimes with protein shakes, I knock them back because the consistency can be lumpy or gritty. However, I always come back to Bulk for the brand’s super moreish gourmet-style protein bars and the chocolate malted honeycomb protein powder.

The texture is smooth and easy to drink, and the taste is indulgent without feeling heavy. They have a variety of satisfying flavours to choose from, and the sample versions make it easy to try before committing to a full-size tub.

Bulk’s Pure Whey Isolate offers 26g of protein per serving with minimal fat, making it a solid choice.

Buy now £32.99, Bulk

Verdict

ESN Isoclear Whey Protein Isolate is the chosen one and here’s why: it's packed with high-quality protein, making it ideal for those looking to fuel up post-workout or simply boost their daily protein intake. It has a good consistency with no chalky aftertaste like some other powders, and it blends well, so you don’t have to worry about lumps.

Plus, it’s low in fat and carbs, which means you can enjoy it without derailing your fitness goals.