Protein drinks are perfect for an on the go breakfast, post-workout snack, or as a filling snack. Surprisingly, many protein powders are high in sodium, which isn’t ideal for anyone watching their blood pressure. If you are busy and need a protein powder for your shake, you won’t want to miss this!  

Why is there Sodium in Protein Powder?

Sodium is added as a flavor enhancer to improve the taste of the powder.

How Much Sodium is Too Much?

It all depends on your health goals and how much you consume over the entire day.

If you are watching your salt intake, you will want to stay between 1500-2000mg of sodium for the entire day. According to the American Heart Association, Americans on average consume 3,300mg of sodium daily. Most of the salt we eat isnt from a salt shaker. It is from packaged food products.

Assuming you eat 3 meals and 2 snacks, this breaks down to 400mg of sodium at each meal, and 150-200mg at each snack.

One side effect of consuming a high sodium diet is feeling bloated, having headaches, or feeling tired. You might even feel “puffy” in your skin as you retain more water with a high salt diet.

If you need a list of low sodium heart healthy foods, I created a free downloadable inside Low Sodium Grocery List PDF: [Includes 29 Healthy Snack Ideas]

Are all Protein Powders High in Sodium?

No. The sodium in protein powder is different based on brand and flavor. There are some powders with a lot of sodium per serving. However, there are also many brands that are low sodium. Instead of doing all the research yourself, I am going to share those brands with you.

I found that Amazon and Costco had a lot more low sodium powders than my local grocery stores. So if you are looking to purchase, you might be better off purchasing online!

If you need snack ideas that also have a good source of protein and that use whole foods, I share a lot of ideas in my Low Sodium Snacks- 16 Easy Heart Healthy Ideas from a Dietitian post.

Based on the recommended sodium limits of 2000mg a day, a low sodium food would be anything with 100 mg of sodium or less per serving.

On the opposite end, a high sodium food would have 20% or more of your DV of sodium, which is 400mg.

To find out how much sodium a protein powder has, you will need to look at the nutrition label. Look about half way down for the line that says, “sodium”. On the far right is where you will find the amount in milligrams (mg) and percent daily value (DV). Check there to see if a serving is 100mg or 5% or less DV.

The best plant based protein powder is:

1. NOW Sports Nutrition, Sprouted Brown Rice Protein
2. Naked Rice- Organic Brown Rice Protein Powder

Both of these have 0 mg of sodium. That’s right, there is no sodium! I also love these brands because they are unflavored and do not use any sweeteners, which means I can create different protein shake flavors without it having an aftertaste from stevia or erythritol!

The best animal based protein powder is:

1. Ascent 100% Whey in Chocolate which has only 115mg of sodium per serving. It is also sold in stores at Costco and online at Costco.com.

There are just a handful of protein powders that meet the “low sodium” criteria of 5% or 100mg or less of sodium per serving. Below are brands and flavors that were closer to 300mg/ or less per serving.

If you are in a time crunch and want low sodium shakes that are ready made, head on over to Best Low Sodium Protein Shakes: A Dietitian Shares All.

The protein powders below I have listed as affiliate links and may earn a small commission from any purchases. However, these are all brands I personally would consume myself and recommend to patients as a Registered Dietitian.

Whey Protein Powders

1. Ascent 100% Whey, Native Whey Protein Blend, Chocolate (115 mg/serving)
   This powder mixes easily with water and has a creamy texture. It uses Stevia instead of artificial sweeteners, so you might be able to tolerate it better than brands sweetened with sucralose.
   
2. Momentous Essential Grass-Fed Whey Protein Powder, Vanilla (120 mg/serving)
3. Ancient Nutrition Grass Fed Whey Protein, Chocolate Peanut Butter (128 mg/serving)
4. Optimum Nutrition Gold Standard 100% Whey Protein Powder, Extreme Milk Chocolate (130 mg/serving)
5. INVIGOR8 Superfood Shake- Vanilla, Strawberry, or Salted Caramel (70-100 mg/serving)

Plant Based Protein Powders

Some of these brands are Paleo/Whole30 approved. If you are planning to eat Paleo to lower your blood pressure and/or cholesterol be sure to read if the Paleo diet would be good for you in my post Mediterranean Diet vs Paleo Diet: Which is Better for Heart Health?

Is Protein Powder Good For Weight Loss?

Protein Powder can be a helpful and convenient tool to use when losing weight as it can keep blood sugar levels steady. Large fluctuations in blood sugar can lead to increased cravings, hunger, and fatigue. These are all things you do not want when losing weight. When I am tired I have no desire to exercise or make dinner!

A study from the Journal Nutrition found that a breakfast containing whey or soy protein led to greater levels of fullness (i.e satiety) and lowered the amount of calories eaten through the day. Protein takes the most amount of calories to break down and is the most filling macronutrient compared to carbs or fats.

So instead of skipping breakfast all together, try using protein powder in your oats or in a shake with fruits (fresh or frozen) and even with vegetables to make it more filling.

Is protein powder necessary for weight loss?

No. You can easily get 20-30 grams of protein at breakfast using 1 or a combination of sources like:

1. Extra Firm Tofu– you can cook it scrambled just like eggs!
   6 oz = 28 grams protein
2. Eggs combined with egg whites– this way you are adding in extra protein without as many calories from yolks.
   1 egg + 1/2 cup liquid egg whites = 18 grams protein
3. Low sodium cottage cheese– pairs really well with fresh fruit and nuts.
   3/4 cup = 21 grams protein
4. Nuts– lower in protein, but when combined with oats or greek yogurt it adds a protein boost
   1/4 cup = 6-7 grams protein
5. Collagen powder– can easily be added to coffee or a smoothie
   2 scoops = 20 grams protein
6. Peanut or almond butter– again lower in protein, but its a good booster!
   2 Tablespoons- 7 grams protein
7. Greek yogurt– I go for plain greek yogurt, and add in flavor using defrosted frozen fruit and a drizzle of honey
   1 cup = 24 grams protein

Remember all protein sources add up! You do not need to eat all your protein from one of the foods above. You can stack your protein sources and combine foods like oats, yogurt, and almonds to get to the 20g of protein.

If you are using collagen powder as a source of protein, be sure to read Does Collagen Make You Gain Weight? [A Dietitian Weighs In] to see if you should keep using it for weight loss.

Low Sodium Protein Shakes for Weight Loss

When losing weight do not make the mistake of just using protein powder and water for your shake. Instead, add in foods that are packed with fiber, antioxidants and healthy fats. It might sound like a good idea to keep the calories low but only using protein powder and liquid, but you are more likely to be hungry shortly after drinking your protein shake. Lets look at food groups I recommend to add into a protein shake as a Registered Dietitian.

1. Unsweetened Base– Dairy milk (skim or 2% for fewer calories), plant based milks that are fortified with calcium and vitamin D, or ultra-filtered milk for a greater boost of protein.
2. Low Sodium Protein Powder– Pick a brand from the list above. Not only does it support heart health, but choosing foods low in salt means you will have less sugar cravings and not be dehydrated.
3. Fruits and Vegetables- Frozen fruit works best! Not only does it make your protein shake cold, but it gives it a creamier texture. If you only have fresh fruit, add a few ice cubes. Frozen fruit can help you cut down on food waste because the fruit doesn’t go bad as quickly as fresh. I’m a huge fan of Wyman’s Fruit, especially the fruit blends and wild blueberries.
4. Gut Health Boosters– Greek Yogurt, Beans (yes, you can add rinsed canned beans!), or Rolled Oats. Pre and probiotics are found in these foods which feed the good bacteria in your gut and can impact appetite. Beans and Oats are high in soluble fiber which is good for blood sugar levels and fullness.
5. Healthy Fats- Fats help absorb Vitamins A,D,E, and K found in dairy, fruits and vegetables. They also will keep you fuller longer which is super helpful for weight loss, because who wants to feel hungry all the time?

If you don’t have a high powered blender at home, I highly recommend investing in a Vitamix! It is not cheap, but you will own it for the rest of your life. I have had mine for literally 13 years and it is still going strong and blends everything up perfectly. Unlike the Ninja blender, it is significantly quieter.

I would argue protein powder is better choice for weight loss compared to protein bars for 3 reasons.

1. Allows for Customization– You can add in different frozen or fresh fruits , vegetables, nut butter, oats, and avocado creating different flavor combinations. The addition of these whole food groups increases the calorie and fiber content which will keep you fuller for longer than just a protein bar.
2. Higher Amount of Protein– compared to bars, protein powder can have 20-30 g in 2 scoops. Bars have significantly less, around 10-20g.
3. Ideal Meal Substitute– Protein bars do not have enough calories, vitamins, and minerals to replace a whole meal. They are perfect for snacks or to pair with other foods. If you are busy and need a real meal replacement, you can bulk up your shake with milk, oats, nut butter/avocado, vegetables and even beans like chickpeas! With the additional food groups it will give you the energy you need to carry you over to your next meal.
   

The biggest downside to protein powder is it does require some pre-planning. You need a blender bottle and cold milk or water. Whereas, a protein bar you can just grab on your way out the door or keep at your desk at work.

I provide all my favorite brands of bars in:

1. Protein Bars for Weight Loss | Top Picks from a Dietitian (2026)
2. Top Low Sugar Protein Bars | A Dietitian’s Favorite Picks

Bottom Line

Additional Low Sodium Resources

1. Delicious Low Sodium Desserts (Dietitian Approved + Heart Healthy!) 
2. DASH Diet Snacks: 10 Delicious and Healthy Options to Satisfy Your Cravings
3. McDonald’s Low Sodium Meal Options: Top picks from a Dietitian
4.Best Low Sodium Cereal: 23 Dietitian Approved Brands (2026)
5. Best Low Sodium Bread: [Heart Healthy + Delicious]
6. Low Sodium Salad Dressings: Top Brands From a Dietitian

Laurie Thenedy, RD

Laurie is a Registered Dietitian passionate about helping healthcare professionals lower their weight, blood pressure, and cholesterol so that they can regain confidence and energy to live a more full life.