Clear Protein Pros & Cons
Need to Know:
Clear protein is usually derived from whey protein but has been processed further to remove particles including fat, lactose, and other carbohydrates.
Clear protein is a good option for people who are lactose intolerant or who don’t like the taste or texture of traditional protein supplements.
Clear protein is generally lower in calories than traditional protein supplements.
Clear protein drinks and protein powders generally provide almost as much protein as traditional protein supplements with fewer calories. Clear protein is generally derived from whey protein but has undergone additional processing to remove any solids, including carbohydrates (such as lactose), fat, and other ingredients.
What Is Clear Protein?
While clear protein has become popular recently in fitness circles, the supplement powder and beverages have been widely used in hospital settings for many years. In fact, clear protein drinks are often recommended during clear liquid diets, such as after bariatric surgery, because it contains no solids or particles.(1)
You can purchase clear protein powder or you can find clear protein pre-mixed into beverages like fruit punch and other fruity flavors. Clear protein differs from traditional protein powders in that it is not creamy or heavy. Many people find it easier to drink and digest than traditional smoothies made with whey protein powder.
Clear Protein Pros and Cons
Most people who are considering clear protein are already consuming protein powder. For instance, many strength-trained athletes consume protein powder to reach their macro targets, especially when they are in a bulking phase. So it may be helpful to evaluate the pros and cons of clear protein in comparison to traditional protein powders, like whey protein isolate.
Clear Protein Benefits
Provides (mostly) comparable protein. Most clear protein powder supplements provide almost as much protein as traditional whey supplements. While the numbers may vary from brand to brand, a traditional whey protein isolate is likely to provide about 25 grams of protein per serving, while a clear protein supplement provides about 20 grams of protein per serving.
Easier to blend and digest. Because clear protein contains no solids, it mixes easier than traditional protein supplements, no blender required. Also, clear protein comes in a very wide variety of fruity flavors such as lemonade, iced tea, watermelon, or passionfruit. Furthermore, many people find clear protein easier to digest than traditional protein supplements. (2)
Safe for (some) restricted diets. Because clear protein contains no solids, it can be consumed on some clear liquid diets. Also, since the powder has had lactose removed, it is safe for people who are lactose intolerant as long as it is not blended with a dairy product.
Lower in calories. If you are trying to lose weight or burn more body fat, you are likely watching your calorie intake while also trying to increase your protein intake. Clear protein is almost always lower in calories than traditional protein supplements. A typical traditional protein powder provides about 130 calories per serving, while a clear protein supplement is likely to provide about 80 calories.
Provides no carbs. If you are on a meal plan that restricts carbohydrates, clear protein will be a better option for you. But traditional protein powders are usually not a significant source of carbohydrates, containing only about 3 grams per serving.
Clear Protein Drawbacks
Provides (slightly) less protein. While it may not make a big difference to some people, athletes who closely monitor their protein intake may find that the lower dose of protein in clear protein makes a difference. As a result, they may find that they have to consume more clear protein than traditional protein powder.
Flavors limited for people who like chocolate. Most traditional whey protein powders come in creamy flavors like chocolate, peanut butter, or vanilla. People who enjoy the milkshake-like taste and texture of these flavors may find that the fruity flavors of clear protein aren’t as satisfying.
Provides fewer nutients. While traditional whey protein isolate is not a great source of nutrients (other than protein), they usually provides some nutrients like calcium (about 140 milligrams per serving), potassium (about 180 mg per serving), and iron. Clear protein provides only 10 mg of calcium and no significant amounts of potassium or iron. This may vary by brand, however.
May be more expensive. Clear protein is incredibly popular right now, so you might find that you pay more for clear protein than you do for traditional protein supplements. There are also fewer manufacturers that make clear protein, so you have fewer options to choose from.
May have a bitter aftertaste. While everyone’s taste varies, some people find that clear protein beverages have a bitter or unpleasant aftertaste. If the aftertaste prevents you from consuming a full serving, your protein intake will take a hit.
The Bottom Line: Is Clear Protein Worth It?
If you struggle to consume enough protein every day, adding clear protein to your daily routine is likely a smart move. It provides another option to help you meet your macronutrient intake goals. But if you are going to choose one or the other, remember that there isn’t a big nutritional difference between the two. So you may end up paying slightly more money for clear protein and getting slightly less of the macronutrient as a result.
The best candidate for clear protein drinks is someone who dislikes traditional protein smoothies because they are heavy and filling. Keep in mind, however, that making a protein smoothie with other ingredients like dairy milk, almond milk, fruits, veggies, or healthy fats (like nuts or avocado) provides the added benefit of good nutrition. You can make a complete balanced meal out of a protein smoothie made with traditional protein powder.
As with any supplement, you should read labels on any product you buy. Ignore the front-of-package claims and go directly to the Nutrition Facts label, or Supplement Facts label, and ingredients list (usually) on the back of the product. These labels are regulated by the U.S. Food and Drug Administration so the information must be accurate.
Lastly, remember to pick up a copy of Macro Diet for Dummies to keep on hand. The book provides helpful tips, foundational nutrition advice, recipes and more to help you reach your fitness, weight loss, and other health goals.
Sources:
Bariatric Fusion. Clear Liquid Protein After Bariatric Surgery
Daley SF, Sharma S. Therapeutic Diets for the Management of Gastrointestinal Conditions and Pre- and Postoperative Care. Updated August 9, 2025