Protein powder: how to read the label before you choose

On a shelf full of protein powders, the big print all looks the same. What you need to choose is on the back: the nutrition table, ingredients, allergens and pack size. This guide helps you read them and compare different products without relying on the name alone.

Concentrate, isolate or blend: what changes

Whey protein mostly comes in two forms. Concentrate is the most common: it usually has a lower share of protein and a little more lactose and fat. Isolate goes through further filtration: more protein per 100 g, less lactose and fat, and usually a higher price.

There are also hydrolysed proteins, already partly broken down, and blends, which combine different sources such as whey and casein. No form is best for everyone: it depends on how you use it, how you tolerate lactose and how much you want to spend.

Compare protein per 100 g, not per serving

Every brand picks a different serving: 25, 30 or 40 grams. Comparing servings rewards whoever states the biggest one. Use the per 100 g column of the nutrition table instead, which is the same for everyone.

For example, if a 30 g serving contains 24 g of protein, the product contains 80 g per 100 g. Do the same sum for the other product and you have a fair comparison.

Read the ingredients and allergens of the flavour you buy

Ingredients, sweeteners and flavourings can change from one flavour of the same product to another. Read the label of the exact variant you are buying and check the highlighted allergens: whey always contains milk, and some flavours may also contain soy, nuts or gluten.

If something is not clear on the product page, write to us before you buy: we will reply with the manufacturer's information.

Work out the price per kilo and per serving

The large size almost always costs less per kilo, but it only pays off if you like the flavour and finish it before the date on the pack. Two quick sums:

• Price per kilo: price divided by the weight in kilos. A 908 g tub at €30 costs about €33 per kilo.
• Price per serving: price divided by the number of servings stated on the label.

Then compare these figures with the protein per 100 g: a product that is cheaper per kilo but has less protein can cost more for each gram of protein.

Choose size and flavour sensibly

If you don't know a flavour yet, start with the smallest size and move up once you are sure. Think about how you will use it too: with water or milk, in a shaker or in recipes such as pancakes and porridge. Some products mix more easily than others, and customer reviews help you find out.

In short

• Choose the form (concentrate, isolate, blend) based on lactose tolerance, use and budget.
• Always compare protein per 100 g.
• Read the ingredients and allergens of the exact flavour you buy.
• Work out the price per kilo and per serving.
• Try a small size before the large one.

Protein contributes to the growth and maintenance of muscle mass. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If you are pregnant, breastfeeding, have a medical condition or take medication, ask your doctor first.