Protein water is a clear, light drink with protein dissolved in it, sold as an alternative to a thick protein shake. It looks and feels more like flavoured water or cordial than a milkshake. In this guide we explain what protein water is, how much protein it typically has, how it compares with a plant protein shake, and how to make a lighter plant protein drink at home.
What is protein water?
Protein water is a flavoured drink that contains added protein but is thin and clear, rather than creamy. Most commercial versions use a highly processed protein that dissolves in water, commonly whey protein isolate or collagen, and add flavour, acid and sweetener. Because of the processing, the drink is usually light and fruity rather than milky.
Because products differ, always read the ingredients and nutrition panel. The protein source, the amount per bottle and the sweeteners are the things that matter most.
How much protein is in protein water?
Most protein waters sit somewhere between 10g and 25g of protein per bottle, depending on the brand and bottle size. For comparison:
| Drink | Typical protein per serve |
|---|---|
| Lightly proteined flavoured water | About 10g |
| Mid-range protein water | About 15g |
| High-protein protein water | About 20 to 25g |
| Green Choice plant protein (50g serve) | About 35g |
Check the label for the serve size. Some bottles contain more than one serve.
Protein water vs protein shake
| Protein water | Plant protein shake | |
|---|---|---|
| Texture | Thin, clear, juice-like | Creamy, smooth, thicker |
| Protein per serve | Typically 10 to 25g, depends on brand | About 35g per 50g serve (Green Choice) |
| Protein source | Often whey isolate or collagen (check the label) | Plant protein: pea, faba and rice |
| Amino acids | Whey is complete; collagen is not a complete protein | Complete amino acid profile from the blend |
| Best for | A light, refreshing protein top-up | A fuller shake after training or as part of a meal |
Is protein water good for you?
Protein water can be a convenient way to add some protein without the heaviness of a shake, and it may suit people who dislike creamy drinks. Whether it is "good for you" depends on the product and your needs:
- Protein quality and amount: compare the grams per serve and the protein source.
- Ingredients: many are sweetened with artificial sweeteners or have added acids; check the label if you prefer simpler ingredients.
- Dairy: many protein waters are made from whey, so they are not suitable for people avoiding dairy.
- Price: protein water is usually more expensive per gram of protein than protein powder.
Most healthy adults can meet protein needs from food and, if needed, a protein powder. If you have a medical condition, kidney problems, are pregnant or have specific dietary needs, speak to a doctor or accredited practising dietitian before changing your protein intake.
A lighter plant protein drink you can make at home
If you like the idea of protein water but prefer plant protein, you can make a lighter version at home.
Plant protein "water" (serves 1)
- 25g Green Choice Vanilla plant protein powder (half a 50g serve)
- 350ml icy cold water
- 1 tbsp lemon juice
- Ice, and a lemon slice to serve
Method: add the water, ice and powder to a shaker or jar and shake hard for 20 to 30 seconds. Add the lemon juice and shake again. Taste, and add more water if you want it lighter.
Protein: about 17g from the powder (25g is half a 50g serve of about 35g protein). Use a full 50g serve for about 35g protein and a thicker drink.
Plant protein will always be a little thicker and less clear than a commercial protein water. Shaking well and using plenty of ice and cold water gives the lightest result. Browse our plant based protein powder range or try the Sample Pack to find a flavour you like.
Protein water FAQs
What is protein water?
Protein water is a thin, clear flavoured drink with added protein, usually whey isolate or collagen. It feels more like flavoured water than a creamy protein shake.
How much protein is in protein water?
Most protein waters contain about 10g to 25g of protein per bottle, but this varies by brand, so check the nutrition panel and serve size.
Is protein water good for you?
It can be a convenient way to add some protein without a heavy shake, but quality varies. Compare the protein amount, protein source and ingredients, and speak to a doctor or dietitian if you have a medical condition.
What is the difference between protein water and a protein shake?
Protein water is thin and clear and usually has less protein, while a protein shake is thicker and creamier and often has more protein per serve. A plant protein shake such as ours has about 35g of protein per 50g serve.
Is there a plant protein water?
Most commercial protein waters use whey or collagen, so they are not plant-based. You can make a lighter plant protein drink at home by shaking plant protein powder with icy water and lemon.
Can you drink protein water every day?
Many healthy adults can, as part of a balanced diet, but it is not necessary. If you are unsure how much protein you need, ask an accredited practising dietitian.
Related: weight loss shakes vs protein shakes.
