Is Premier Protein Keto? Don’t Drink These 2 Kinds

Keto (Low Carb) | Written by Nathan Petitpas | Updated on 3 July 2024

A muscular man with short hair, wearing a black tank top and a white towel around his neck, drinks from a thick and creamy protein shake in a white tumbler, set against a blurry gym background, suggesting post-workout recovery.

Protein shakes and weight loss shakes are fantastic for dieters, especially keto dieters since they keep you fuller for longer, but don’t drink these 2 kinds of Premier Protein products to remain compliant — the oat shakes and goodnight ready-to-drink shakes.1

Below we’ll cover the amount of carbs in each Premier Protein shakes, the nutrient profile, how their cereal fairs in the keto realm, and how they compare to Atkin shakes for keto and beyond.

With this information at your disposal, you can pick a shake that works best for your macronutrient goals. Or in other words, you can decide which one of their products have the least carbs, and highest protein to stay in ketosis, and curb hunger.

How Many Carbs in Premier Protein Shakes? (Premier Protein Net Carbs & Total Carbs)

According to the Premier Protein website, each protein shake has between 3-5 total carbs per 11.5oz bottle. The number of carbs will vary based on flavor.

When choosing protein shake diet plans for a keto diet, nutritional information and the number of carbs are important factors to consider.

Is Premier Protein a Keto-Friendly Choice?

Premier Protein is indeed keto-approved! To follow a keto diet, carbohydrates should be limited to between 20-50 grams each day.2

Premier protein offers ready-to-drink protein shakes and powder that are both keto-friendly as they have only 3-5 carbs per serving, depending on flavor.

The Premier Protein products that should be avoided on a keto diet are the oat shakes and Goodnight ready-to-drink shakes.

Complete protein with oats shakes has a significantly higher number of carbs at 7 grams per shake which would make these not keto-approved.

A new offering from Premier Protein is their Goodnight line, including a protein hot cocoa powder mix and ready-to-drink shakes with the flavors of caramel, vanilla, and cocoa.

The ready-made shakes in the Goodnight line are not keto-friendly because there are 10 grams of carbs in one shake. The powder cocoa mix in this line would be okay on keto because there are only 2 grams of carbs and 0 grams of sugar per serving.

All 14 different flavors of the ready-to-drink protein shakes are keto-friendly. Some of the flavors do have a higher carb content but could most likely still fit into a keto meal plan because they are all less than 3 net carbs.

A glass of strawberry smoothie with a straw in it and served on a shiny white table.

Source: Josh Sorenson from Pexels3

The difference between the Premier Protein bottle vs carton is the size. The bottle is 11.5oz and the carton is 11oz. The size differences do not impact the carb totals.

Something important to keep in mind is typically when following a keto diet protein generally takes up about 10-20% of the overall diet which can be about 75 grams of protein.4

These protein shakes have 30 grams of protein per serving so they can take up about half of the protein requirements per day and could make a good keto meal replacement shake.

  1. Cake Batter Delight (offered in 11oz and 11.5oz): 4 total carbs and 3 net carbs.
  2. Cafe Latte (offered in 11oz and 11.5oz): 5 grams of total carbs and 3 net carbs. It also has caffeine amounts equivalent to a cup of coffee.
  3. Caramel (offered in 11oz and 11.5oz): 4 total carbs and 3 net carbs.
  4. Chocolate Peanut Butter (offered in 11oz and 11.5oz): 6 total carbs and 3 net carbs.
  5. Chocolate (offered in 11oz and 11.5oz): 5 total carbs and 2 net carbs.
  6. Strawberry & Cream (offered in 11oz and 11.5oz): 4 total carbs and 3 net carbs.
  7. Vanilla (offered in 11oz and 11.5oz): 4 total carbs and 3 net carbs.
  8. Winter Mint Chocolate (11.5oz): 5 total carbs and 2 net carbs.
  9. Pumpkin Spice (11.5oz): 3 total carbs and 1 net carb.
  10. Root Beer Float (11.5oz): 4 total carbs and 3 net carbs.
  11. Bananas and Cream (11.5oz): 4 total carbs and 3 net carbs.
  12. Cinnamon Roll (11.5oz): 3 total carbs and 2 net carbs.
  13. Cookies & Cream (11.5oz): 4 total carbs and 3 net carbs.
  14. Peaches & Cream (11.5oz): 3 total carbs and 2 net carbs.

Premier Protein also offers 2 varieties of clear, flavored protein drinks.

  1. Tropical Punch Protein Drink (16.9oz): 1 total carb.
  2. Peach Clear Protein Drink (16.9oz): 2 total carbs.

Because each protein shake listed above has between 3 and 5 total carbs and 1-3 net carbs these shakes are a great option for those wondering if protein shakes are good for weight loss and those searching for a keto-friendly protein shake option.

Can Premier Protein Cereal Be Included in a Keto Diet?

Premier Protein offers 2 different types of cereal and unfortunately, these are not keto-approved. Compared to the Premier Protein Shakes, the cereals have a significantly higher number of carbs per 1-cup serving.

  1. Chocolate Almond Cereal: 14 total carbs and 12 net carbs.
  2. Mixed Berry Almond Cereal: 14 total carbs and 12 net carbs.

Typically when following the keto diet carbohydrates totals are kept to under 20 grams per day, with some keto followers aiming for between 10-15 grams per day.5 Both cereal varieties have 12 net carbs per serving which would make the cereal, not a great option for those following the keto meal plan.

Does Premier Protein Have Any Ingredients That Have a High Glycemic Index?

While there are no specific ingredients in Premier Protein shakes that give an initial red flag of being high on the glycemic index, there are a few ingredients to be mindful of when deciding whether to add these protein shakes to a meal plan.

It is important to note that some flavors of Premier Protein contain artificial sweeteners such as sucralose and acesulfame potassium. While these are typically zero carbs these are important to keep an eye on as they can have a negative impact on gut health and bacteria.6

Furthermore, sucralose has been shown to raise blood sugar levels which can affect ketone levels.

Additionally, carrageenan is also found in Premier Protein shakes and is an additive in many processed foods, and is often used as a thickener.7 This is something to look out for while on a keto diet because it can cause inflammation, something people commonly try to avoid.

The glycemic index of food items is important to consider as it assesses how a food’s carbohydrate content is absorbed into the body and how it impacts blood sugar levels.8 Foods are rated on a scale from 0 to 100.

Those high on the list have a high glycemic index and are absorbed quickly leading to a fast spike in blood sugar.

If the body doesn’t respond to this by making enough insulin quickly blood sugar can become too high. A food or ingredient that is high on the glycemic index could potentially negatively impact ketosis and ketone levels.

Furthermore, it can be useful to utilize a glycemic load while following a keto diet to determine if a food that is higher in carbohydrates would kick someone out of ketosis.

Is Premier Protein a Good Low-Carb Shake Compared to Atkins Protein Shakes?

Both Premier Protein and Atkins Protein shakes offer a low-carb protein shake option. There are pros and cons to both, just like the battle between Shakeology vs Slimfast.

Here are some of the top things to keep in mind when deciding which protein shake may be best.

Premier Protein shakes contain between 3-5 total carbs and 1-3 net carbs per serving depending on the flavor. They also have 30 grams of protein, 160 calories, 1 gram of sugar, 3 grams of fat, and 24 vitamins and minerals.

Atkins Protein Shake has 7 total carbs and 2 net carbs because it has a higher fiber content compared to Premier Protein. These shakes have 15 grams of protein, 160 calories, 1 gram of sugar, 9 grams of fat, and a vitamin and minerals blend.

When comparing Premier Protein and Atkins Protein they both offer similar things. The most notable difference will be Premier Protein has double the amount of protein and ⅓ of the fat as the Atkins Protein shake.

It’s important to consider personal diet plans and individual goals to determine which shake would be best to add to the meal plan.

What’s the Best Time To Consume Protein Shakes on Keto?

Knowing that Premier Protein is keto-friendly, someone following a keto plan may also wonder about the best time to consume a protein shake.

There is actually no specific guidance to say when would be the best time but there are a variety of considerations to keep in mind to see what would be best for each individual.

This topic is widely debated in the fitness and nutrition community, and a groundbreaking study has recently debunked the myth of protein timing, as confirmed by the International Society.

Additional research has shown that there were insignificant differences in muscle growth when a protein shake was consumed before or after a workout.9

This means the window for those working out and who have goals to build muscle have a much larger window to consume a protein shake than originally thought.

On the other hand, people might be curious about the best time to drink a protein shake for weight loss. When following a keto diet plan some of the most important things to remember are to limit carbohydrates, have higher levels of fat, and moderate protein levels.

A protein shake can be useful in satisfying hunger and cravings so drinking the shake when someone typically feels the most cravings, urges to snack, or hunger could be very beneficial to help someone stick to the keto diet plan.

There’s no specific cut-off time for drinking a protein shake. When deciding when to drink a protein shake, someone’s daily calorie intake and whether they have hit their macros for the day to satisfy the keto requirements should be considered. In opposition, interestingly there has been research that shows late-night eating is associated with cardiovascular disease risks.10

What’s the Best Type of Protein To Drink on Keto?

There are a variety of different types of protein and someone may wonder what the best type is to drink on keto. When looking at the options the nutritional information is important but the absorption rates may also be a factor to consider which would be best for each individual.

Here is a list of some of the top types of protein and which would be best for keto and why.

  1. Whey: Whey protein is a high-quality protein made from dairy. It is easily absorbed and digested. It has also been shown to be a great aid in recovery after exercise.11 Whey protein comes in isolate and concentrate. Whey protein isolate has the highest percentage of protein and the lowest number of carbohydrates per serving, making this the best keto-approved option for whey protein.
  2. Casein: Casein is also a dairy-based protein but has a much slower digestion and absorption rate.12 Due to this, it could help someone feel full for longer and could be a good option for someone to drink before bed to ease overnight hunger and sustain hunger for longer time periods. Casein is a fantastic protein option for building muscle.
  3. Soy: Soy protein is made of ground soybeans which are high in protein and low in carbohydrates. This is a good option for those with dairy allergies or wanting a plant-based protein option.
  4. Pea: Pea protein is another plant-based option. This protein powder is made by grinding dried peas. Often manufacturers add sugar to this protein which will increase the total carbohydrate amount, making it potentially not a great option for those on the keto diet.

All of the above protein options are keto-approved. Each comes with different pros and cons so it really comes down to someone’s personal preferences.

Additionally, it’s always important to check the nutrition label to confirm.

Premier Protein is made up of a blend of milk, whey, and casein proteins.

How To Make Sure Your Protein Shake Is Low Carb

Besides understanding whether Premier Protein fits into a keto diet, it’s also crucial to learn how to identify if a protein shake is low carb. With the growing popularity of the keto diet, there are a variety of different protein powder brands that are marketed as being keto-approved and low-carb.

It’s essential to always check the nutrition label and be mindful of listed serving sizes as serving size recommendations are not always accurate or effective.13

A person scooping whey protein in chocolate flavor from a tumbled down container with some powder spilled on the white shiny surface.

Source: ภาพของ Chakrapong Worathat via Canva.com14

In conclusion, when in the market for a new protein, look for one that has a low number of carbs and does not have added sugar.

There is a wide range of proteins that have a high protein content and are also low carb, it’s all about finding one that will work best for each individual.

Protein powder can be an excellent addition to a keto diet because it is typically low carb, high protein, and low in sugar. When considering whether Premier Protein is suitable for a keto diet, the answer is yes, but there are some important factors to keep in mind.

Frequently Asked Questions

What Premier Protein Shakes Will Kick Me Out of Ketosis?

Some Premier Protein flavors contain a higher number of net carbs but the standard flavors are all under 3 net carbs so those would fit into a keto plan. Premier Protein does have shakes with oats that should be avoided while on a keto diet as they contain 13 grams of total carbohydrates.

Is Caramel Flavored Premier Protein Keto Approved?

The caramel-flavored Premier Protein has 4 total carbohydrates and 3 net cards so it could be a great keto-approved option.

Do Premier Protein Shakes Contain Gluten or Other Allergens?

Premier Protein shakes contain no gluten. The protein is made from a blend of whey, casein, and milk proteins so those with dairy allergies should remain weary.

How Can Premier Protein Be Used as a Creamer in Keto Coffee?

For an extra boost in the morning or throughout the day check out the Premier Protein coffee hack TikTok! Fill a cup about halfway with coffee or espresso, add some ice, and then top with your favorite Premier Protein shake flavor.

This will be a great way to start the morning out with protein and caffeine to help someone feel satisfied until lunch.


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4Harvard T.H. Chan School of Public Health. (2022). Diet Review: Ketogenic Diet for Weight Loss. The Nutrition Source. <>

5McGaugh, E. (2022). A Review of Ketogenic Diet and Lifestyle. Mo Med, 119(1), 84-88. <>

6Shil, A., & Chichger, H. (2021). Artificial Sweeteners Negatively Regulate Pathogenic Characteristics of Two Model Gut Bacteria, E. coli and E. faecalis. Int J Mol Sci, 22(10), 5228. <>

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8Esfahani, A., Wong, J. M. W., Mirrahimi, A., Srichaikul, K., Jenkins, D. J. A., & Kendall, C. W. C. (2009). The glycemic index: physiological significance. J Am Coll Nutr, 28, 439-445. <>

9Schoenfeld, B. J., Aragon, A., Wilborn, C., Urbina, S. L., Hayward, S. E., & Krieger, J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. <>

10Basdeki, E. D., Koumi, K., Tsirimiagkou, C., Argyris, A., Chrysostomou, S., Sfikakis, P. P., Protogerou, A. D., & Karatzi, K. (2022). Late-Night Overeating or Low-Quality Food Choices Late at Night Are Associated with Subclinical Vascular Damage in Patients at Increased Cardiovascular Risk. Nutrients, 14(3), 470. <>

11West, D. W. D., Sawan, S. A., Mazzulla, M., Williamson, E., & Moore, D. R. (2017). Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients, 9(7), 735. <>

12Churchward-Venne, T. A., Snijders, T., Linkens, A. M. A., Hamer, H. M., Kranenburg, J. V., & Van Loon, L. L. C. (2015). Ingestion of Casein in a Milk Matrix Modulates Dietary Protein Digestion and Absorption Kinetics but Does Not Modulate Postprandial Muscle Protein Synthesis in Older Men. J Nutr., 145(7), 1438-1445. <>

13Faulkner, G. P., Pourshahidi, L. K., Wallace, J. M. W., Kerr, M. A., McCrorie, T. A., & Livingstone, M. B. E. (2012). Serving size guidance for consumers: is it effective? Proc Nutr, Soc(71), 4. <>

14ภาพของ Chakrapong Worathat. “The Hand Raise a Spoon Measure Whey Protein Chocolate Powder for.” Canva. Accessed 11 April 2023. <>

About the Author

Nathan Petitpas

Nathan has been a fitness enthusiast for the past 12 years and jumps between several types of training such as bodybuilding, powerlifting, cycling, gymnastics, and backcountry hiking. Due to the varying caloric needs of numerous sports, he has cycled between all types of diets and currently eats a whole food diet. In addition, Nathan lives with several injuries such as hip impingement, spondylolisthesis, and scoliosis, so he underwent self-rehabilitation and no longer lives with debilitating pain.