How to Find the Best Whey Protein Alternatives

📌 Overview and Key Takeaways

This is a Dietitian’s guide on how to find the best whey protein alternatives.

Discover how to supplement your protein intake without whey protein.

Last Updated
Jan 24, 2026

Author and Medical Reviewer

Written by Kayla Kamen, MS, RD

Kayla Kamen is a Registered Dietitian with a MS in Nutrition.

Medically reviewed by Jennifer Fossett, PA-C

Jennifer Fossett is a Physician Assistant with a BA in Nutritional Sciences.

Whey Protein Alternatives

What Is Whey Protein?

Whey itself is a protein derived from cow’s milk.

In most cases, it is a byproduct of cheese and yogurt-making, where milk is separated into liquid and solids.

The solids (curds) are used to make cheese and yogurt, and the liquid (whey) is used to make whey protein.

Liquid whey is processed to remove most of the remaining fat and sugar (lactose), leaving behind a concentrated form of protein known as whey protein.

There are three types, including concentrate, isolate, and hydrolysate.

• Whey protein concentrate contains 70-80% protein (the remaining 20-30% is made up of fats and sugars).
• Whey protein isolate undergoes additional processing and contains 90% protein.
• Whey protein hydrolysate has been broken by heat, acids, or enzymes to make it easier to digest and absorb.

Interestingly, for the longest time, whey was simply a waste product that no one knew what to do with.

It was not until the late twentieth century that some smart farmers, backed by the powerful dairy lobby, turned it into a profitable dietary supplement.

Is Whey Protein Good for You?

Whey protein is a complete protein, meaning it contains all of the essential amino acids – amino acids that your body needs, but cannot produce on its own.

It is also high in leucine, an essential amino acid that plays an important role in building and maintaining muscle mass.

For context, many protein sources, including most plant-based protein sources, are not complete and contain less leucine.

Whey is also easier to digest and can be digested to a greater extent than other protein sources, meaning you use the amino acids faster and get more out of every gram of protein.

This, it follows, has led to the belief that whey protein is the gold standard of protein sources, but that belief is misguided.

First of all, 99% of people easily meet 100% of their essential amino acid needs without protein supplements (J Nutr, 2023).

And excess amino acids are either excreted as waste, used for energy, or stored as fat.

In other words, 99% of people do not benefit from the superior amino acid profile of whey protein.

And if they are not in need of the extra protein, they are just wasting their money, or getting fat.

Some individuals, such as professional athletes, might benefit from the fact that whey is easy to break down and absorb, but most individuals do not.

That is, research shows that individuals already consuming a balanced diet and eating enough protein do not experience clinically significant differences in body composition changes between whey and other protein sources (Br J Nutr, 2022).

And in many cases, whey protein is actually a poor choice because it contains lactose, a sugar most adults cannot fully digest (NIDDK, 2018).

For this reason, whey is notorious for causing digestive issues like bloating and constipation.

What Is the Best Alternative to Whey Protein?

Egg White Protein Powder is the best alternative to whey protein for several reasons, including:

1. Eggs whites are naturally high in protein. A dried egg white is 80% protein, which gives it the most protein per gram than any other whole food. Other dietary protein sources (like whey) have to be mechanically and/or chemically stripped of fats, carbs, etc. before they can be used as a protein supplement.
2. Egg whites are easy to digest. Unless you have a sensitivity or allergy to eggs, egg protein is the best protein for sensitive stomachs.
3. Egg whites taste good. Most protein powders have a chalky aftertaste because they are made with protein concentrates or isolates. Egg whites, on the contrary, are almost tasteless, making them a delicious addition to shakes, smoothies, oatmeal, and other recipes.

Order Samples to see for yourself.

Editorial Guidelines

---

This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.

Sources

1. The Journal of Nutrition (J Nutr). Amino Acid Intake and Conformance With the Dietary Reference Intakes in the United States: Analysis of the National Health and Nutrition Examination Survey, 2001-2018. 2023.
2. The British Journal of Nutrition (Br J Nutr). Comparison of the effect of soya protein and whey protein on body composition: a meta-analysis of randomised clinical trials. 2022.
3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Definition & Facts for Lactose Intolerance. 2018.