Protein water: What it’s made of—and is it worth trying?

As more people look for easy ways to boost their protein intake, food and beverage companies have responded with what seems like protein-enhanced everything. We’ve seen protein lattes, smoothies, bowls, and even mashed potatoes, and now, even water is getting a protein boost.

Protein water is one of the newest high-protein options to hit store shelves. It’s made by adding protein—most often whey protein isolate—to water, creating a clear, lightweight drink instead of a thick, milky shake or smoothie. You’ll find it sold ready-to-drink in bottles or cans, or as a clear protein powder you mix with water yourself.

This shift reflects a broader trend we’ve been tracking. We’ve covered protein drinks everywhere from Starbucks to Smoothie King, and the message is consistent: people want more ways to drink protein, not just eat it—especially options that fit into busy routines. Interest in protein has surged alongside growing focus on weight management and muscle preservation, and it’s been amplified by the rise of GLP-1 medications, which can reduce appetite and make it harder to meet protein needs through food alone.

The appeal of protein water is simplicity. It promises protein without the heaviness, prep, or calorie load that often comes with shakes or smoothies. Whether that promise holds up depends on how—and why—it’s used.

So, does protein water actually deliver meaningful benefits, or is it mostly clever marketing in a clear bottle? And is it really the wellness shortcut it’s often made out to be?

In this article, we’ll break down what protein water really is, why it’s become so popular, how it compares to other protein drinks, and what the nutrition looks like across popular brands. Dr. Karen Mann, MD, Noom Medical Director, will also share her expert perspective on protein water’s safety and effectiveness.

What is protein water?

Protein water is water that has been fortified with protein. Most products use ingredients you may already recognize from protein shakes or bars, such as whey protein isolate, though some use plant-based options like pea protein.

It typically comes in two main forms: 

• Ready-to-drink protein water, which is sold pre-mixed in bottles or cans.
• Protein water mix, which is a clear protein powder you mix into water yourself. 

How is protein water made, and why is it clear?

Because protein is usually associated with thick shakes or solid foods, it can be surprising that protein water is clear. The difference comes down to how the protein is processed and what’s left out. Here’s the short version:

• The protein is highly refined. The protein used in protein water has most of the fat and lactose removed—components that normally make drinks look cloudy.
  
• The protein dissolves easily. Many protein waters use smaller protein particles that mix smoothly into water without clumping.
  
• There are no thickeners or emulsifiers. Without gums, oils, or creamy ingredients, there’s nothing to change the texture or appearance.
  
• The drinks are slightly acidic. Fruit-style flavors and a lower pH help keep the protein evenly dispersed, so the liquid stays clear.

The result is a drink that looks and feels more like flavored water than a traditional protein shake—while still providing a boost of protein.

Why is protein water popular?

There are a few reasons why these drinks are hitting the shelves and becoming a new go-to drink

1. Protein is top of mind right now – Protein has become one of the most talked-about nutrients in health and fitness. Why? Protein can keep you full, support muscle maintenance, and play a major role in energy.
   
2. It’s designed for convenience – People want options that fit into busy schedules without blending, prepping, or cleaning. Ready-to-drink protein water can be tossed into a bag, kept at a desk, or grabbed post-workout, making it appealing for people who want protein with minimal effort.
   
3. It promises more than hydration alone – Protein water is part of a broader rise in so-called functional beverages—drinks designed to do more than simply hydrate. For people trying to simplify their routines, the idea of drinking something that supports hydration and contributes to daily protein intake can feel efficient and appealing.
   
4. It’s potentially helpful for people taking GLP-1 medications – Protein is especially important for people taking medications like Wegovy and Zepbound for weight loss because rapid weight loss can cause people to lose muscle along with fat. Getting adequate protein can help protect those muscles. GLP-1s also reduce appetite and food intake overall, which may make it harder to meet protein needs through meals alone.

Different types of protein water

Even though the concept is simple, protein water comes in several forms. Brands use different formats and formulations, so there isn’t just one type. The most common options include:

• Pre-packaged protein water – These are ready-to-drink bottled or canned beverages and are the most widely available form. They’re designed for convenience and typically provide a moderate amount of protein with little to no added sugar. Many people use them after workouts or as an easy protein boost during the day.
• Single-serve packets – Some protein waters come as powdered packets that you mix with water. They offer similar convenience while taking up less space and allowing more control over flavor intensity and protein concentration.
• Still vs. sparkling protein water –Most protein waters are still, but some brands offer sparkling versions with added carbonation. These tend to feel more like flavored seltzer or soda, which can appeal to people cutting back on sugary drinks but still craving something fizzy.

Protein water: Nutrition information

Most protein water drinks follow a similar nutritional pattern: 10 to 20 grams of protein and low to no sugar. Sweeteners, sodium, and added functional ingredients can vary across brands, so be sure to read the labels carefully.

Here’s an example of what you might see on a typical bottle of protein water:

• Calories: 50–100
  
• Protein: 10–20 g
  
• Total sugar: 0–2 g
  
• Added sugar: 0 g
  
• Fat: 0 g
  
• Carbohydrates: 1–5 g
  
• Sodium: 50–250 mg
  

Depending on the brand, protein water may also include:

• Sweeteners such as stevia, sucralose, or monk fruit to keep sugar low.
  
• Electrolytes like sodium or potassium, especially in versions marketed for hydration or workouts.
  
• Vitamins (commonly B vitamins or vitamin C) are added for flavor positioning or general wellness claims
  
• Acids like citric or malic acid, which help with flavor and keep the drink clear

While protein content is fairly consistent across brands, these added ingredients can change how a product tastes, how it fits into your day, and how your body responds—making the nutrition label worth a quick scan before buying.

Popular brands of protein water and what they contain

Brand	Protein type	Form	Protein per serving	Sweeteners	Other additives / Notes
Isopure	Whey protein isolate	Still, ready-to-drink bottle	20g	Sucralose (some versions unsweetened)	Often includes electrolytes (potassium); very minimal ingredient lists
Protein2o	Whey protein isolate	Still or sparkling bottles	20g	Stevia, sucralose (varies by line)	Many versions include electrolytes; some lines include caffeine
Ready Water	Whey protein isolate	Still bottle	20g	Stevia	Marketed as hydration + protein; moderate sodium
PWR LIFT	Whey protein isolate	Still bottle	10g	Sucralose	Includes B vitamins and electrolytes
Protein Pop	Whey protein isolate	Sparkling canned beverage	22g	Sucralose	Carbonated; higher protein per can than most
Clean Simple Eats (Clear Protein Water)	Whey protein isolate	Sparkling can	20g	Stevia	Soda-style; more flavor-forward
MyProtein Clear Whey	Whey protein isolate (hydrolyzed)	Powder packet (mix with water)	20g (mixed)	none	Mix into water

Is protein water good for you?

Protein water, which is usually made with whey protein isolate, can be a helpful way to add high-quality protein to your day. Whey is a complete protein, meaning it contains all the essential amino acids your body needs, including leucine, which plays an important role in maintaining muscle. Whey protein can also have a positive impact on metabolic health and cardiovascular health. 

But the effects might be overstated. One large review study found that whey supplementation didn’t consistently increase lean muscle mass across studies, even among people doing resistance training. 

That doesn’t mean whey has no value—it’s still a high-quality protein that provides essential amino acids—but it does show that results can vary. In practice, whey protein isn’t a guaranteed muscle-building shortcut, and its benefits depend on the bigger picture, including training, total protein intake, and consistency.

Is protein water safe?

For most healthy adults, protein water is generally safe. Protein is an essential nutrient, and protein water can be one convenient way to help meet daily needs, especially on busy days or around workouts.

That said, it’s best used thoughtfully. As Dr. Mann explains, “Protein water doesn’t offer the same nutritional variety as whole foods, so relying on it too often could mean missing out on nutrients like fiber, healthy fats, and vitamins. Some products also contain artificial sweeteners or added ingredients that may cause digestive discomfort for certain people.”

If you have kidney disease, certain metabolic conditions, or have been advised to limit protein intake, frequent use of protein supplements—including protein water—may not be appropriate and should be discussed with a healthcare professional. 

Because there’s limited research on long-term, daily consumption of protein water, it’s smartest to think of it as a helpful option now and then, not a foundation of your diet.

Does protein water help with weight loss?

Protein water can be a convenient way to increase protein intake without adding many calories, especially for people who struggle to meet protein needs through food alone. Because protein supports fullness and helps preserve muscle during weight loss, drinking protein water alongside balanced meals and regular physical activity may help some people better manage their appetite and support their weight loss efforts.

Research does show that high-protein diets are important for weight loss. This type of diet was found to decrease weight, help prevent weight gain, and reduce the risk of weight-related conditions. But much of the evidence linking protein to satiety and weight loss comes from studies of whole-food protein sources, not liquid protein. 

Research on protein shakes suggests they can support fullness in some situations, but they’re often less satisfying and filling than eating solid foods. Even though there are no direct studies on protein water specifically, it’s likely the same concept.

“No single drink—protein water included—can replace those fundamentals,” says Dr. Mann. “Protein water may support satiety and muscle preservation, but excess dietary protein can still be converted to fat by the liver. If you don’t use that protein through resistance training or if you eat it in excess, it increases the risk of abdominal fat and diabetes,” she warns. 

Protein water can be a helpful tool in the right context, but it isn’t a shortcut—and it works best when it complements, rather than replaces, whole foods and healthy routines.

Frequently asked questions about protein water

Is there really such a thing as protein water?

Yes—protein water is a real product, not just a marketing term. Protein water can be purchased ready-to-drink or made at home using clear protein powders designed to mix smoothly with water. Unlike protein shakes, it doesn’t have the milky, creamy texture.

How is protein water clear?

Protein water is usually made with whey protein isolate or similar highly filtered proteins. These proteins have most of the fat and lactose removed, which allows them to dissolve in water without turning cloudy or thick.

When should I drink protein water?

Protein water can be used anytime you want a convenient protein boost, such as after a workout, between meals, or on busy days when eating isn’t practical. It works best as a supplement alongside balanced meals, not as a replacement for food.

How many calories are in protein water?

Most protein water drinks are relatively low in calories, often ranging from about 60 to 100 calories per serving. The exact amount depends on how much protein is included and whether the product contains added ingredients like electrolytes or sweeteners.

Where can I buy vegan protein water?

Vegan protein water options are available online and in some grocery or health food stores. These products typically use plant-based proteins like pea protein. You can also make your own by mixing a plant-based protein powder with water.

What are the most popular brands of protein water?

Popular brands include Isopure, Protein2o, Clean Simple Eats, Protein Pop, and MyProtein. Availability varies by location, and many brands offer both still and sparkling options.

Can you drink protein water when pregnant?

Protein is important during pregnancy, but supplements should be used thoughtfully. Occasional protein water may be safe for some people, but needs can vary during pregnancy. It’s best to check with a healthcare provider before regularly using protein water or other protein supplements while pregnant.

What is the best protein water?

There isn’t just one “healthiest” protein water. What works well for one person may not be the best choice for someone else. It all depends on preferences, dietary needs, and how it fits into your overall eating pattern.

Protein water works best as a supplement—not a replacement for food. Whole-food protein sources like beans, eggs, yogurt, tofu, fish, and lean meats provide important nutrients that protein water lacks. Your body also needs fiber, healthy fats, and a wide range of vitamins and minerals that foods provide. Using protein water occasionally can be helpful, but building meals around whole foods is still key for long-term health.

The bottom line: Protein water is a supplement, not a food replacement

Protein water can be a convenient way to add protein—especially on busy days, around workouts, or when you’re replacing sugary drinks. But it isn’t necessary for most people and shouldn’t replace balanced meals or long-term healthy habits.

Protein water delivers protein efficiently and with relatively few calories, which is part of its appeal. Still, compared to whole foods, it lacks fiber, healthy fats, and many of the micronutrients that support digestion, fullness, heart health, and overall nutrition. Whole food protein sources tend to be more nutritionally complete, even if they take a little more effort to prepare.

For sustainable health, prioritize whole foods, regular movement, and consistent routines — and use protein water thoughtfully as a supportive option, not a solution. 

If you’re looking for more practical ways to add protein to your diet, Noom can help. Download the Noom app on iOS & Android to get daily lessons on how to build healthy eating habits that last and more.