One Whey or Another: Is Grass-Fed Whey Protein Better?

Feeling overwhelmed by the sea of health and fitness advice out there? 

One of the trends you’ve probably seen in the fitness world recently is grass-fed whey protein powder. Unfortunately, there’s a lot of conflicting information and misleading marketing about the benefits of grass-fed whey protein. 

So what’s actually true?

In this article, we’ll break down the scientific facts behind grass-fed whey protein. But first, let’s take a look at the basics.

In This Article:

• What is Grass-Fed Whey Protein?
• What’s the Appeal of Grass-fed Whey?
• What Happens During Whey Processing?
• Is Grass-Fed Whey Protein Actually Better?
• When Does Grass-Fed Matter?
• How Do You Choose the Best Whey Protein?
• Frequently Asked Questions About Grass-fed Whey Protein

What is Grass-Fed Whey Protein?

In short, grass-fed whey protein is protein that is made from the milk of grass-fed versus grain-fed cows. So what counts as “grass-fed?”

According to the USDA, “grass-fed” means that grass is the primary source of food fed to the animal (1). If it’s not grass-fed, typically, they feed the animals grains.

You may be familiar with other grass-fed products, such as milk, butter, or beef. Feeding the cow grass instead of grain can affect the nutritional profile of these foods.

How does it affect grass-fed whey protein, though?

While marketing claims may inflate these assumptions, some do find grounds in research-backed evidence. In fact, studies show that grass feeding has a positive impact on dairy products like milk (2). 

When you couple those findings with that image of happy, healthy cows from earlier, it’s no wonder “grass-fed” sounds so appealing! What’s not widely understood is that these nutritional benefits are almost exclusively related to the fat content (3).

During processing, whey protein has most, if not all, of the fat removed (4). So the benefits of being grass-fed are almost completely removed in whey protein products.

Dairy products like grass-fed milk and cheese have to be processed to eliminate bacteria and make them safe to consume. When it comes to whey protein, though, the process goes a few steps further.

So let’s start with what whey protein actually is, and how it’s made.

Whey is the liquid left behind during the cheese-making process. It’s not just any liquid, though. It’s chock-full of high-quality protein.

This process begins by using heat and enzymes to separate the solid protein (called casein) from the liquid protein (called whey) in milk. 

The whey is then drained from the solids and filtered to separate the protein from the carbs and fats. The remaining whey protein can then be dried into the powder you find in supplements.

When it comes to diet-based differences (i.e., grass-fed versus grain-fed) in whey protein powder, the filtration step mentioned above is key. Filtration effectively removes the fat and carb content from whey.

This allows these products to have a higher concentration of protein. That’s how high-quality protein powder can fit 20+ grams of protein into one little scoop.

So, how does this affect the grass-fed benefits of whey protein powder?

In reality, these benefits essentially become null after the filtration process removes these healthy fats. This is especially true in whey protein isolates, which often have zero grams of fat per serving.

Is Grass-Fed Whey Protein Actually Better?

When people see the term “grass-fed,” they may be led to believe the product is cleaner or healthier. Is that really the case when it comes to whey protein, though?

Once the fats are effectively removed, the whey protein left over is essentially the same whether it was from grass-fed cows or not. So in the context of grass-fed whey protein, the marketing claims can be very misleading.

Grass-fed products, including whey protein powder, cost more, too. So if you want to pay more for grass-fed whey protein, you may not be getting the added benefits you think you are. 

When Does Grass-Fed Matter?

So we’ve already established that the beneficial fats in grass-fed whey are essentially filtered out. This means the differences between grass-fed and grain-fed whey protein powder are negligible at best. 

However, that doesn’t mean other grass-fed products aren’t beneficial. The opposite is actually true.

In fact, grass-fed foods like whole milk, beef, and butter contain more omega-3s and CLA than grain-fed options (2, 5, 6). Those fats are considered healthy and can be a great addition to a healthy diet.

These foods cost more than grain-fed options, too, but at least you’ll be receiving the added benefits from them. However, fat-free products like grass-fed skim milk won’t have those benefits because the healthy fats were removed.

So if you’re looking to get the health benefits of grass-fed foods, make sure you’re not getting fat-free options.

Choosing the right whey protein powder for you doesn’t have to do with whether or not it was grass-fed or grain-fed. What it comes down to is:

• How and When You'll Use It
• Your Goals
• Brand Trust

How and When You'll Use It

There are different times people choose to use protein powders. Many people use them after workouts, while others use them between meals as snacks. 

Actually, a lot of people use them for both purposes. There are different types of whey protein that are better in different scenarios, though. Let me break this down.

There are 2 main types of whey protein: whey protein isolate and whey protein concentrate.

Whey protein isolate is considered the fastest-digesting option between the two. This type of whey protein is best utilized around your workouts. 

That’s because the fast digestion speed allows amino acids to get to your muscles more quickly. This can kickstart recovery and is great for supporting fitness goals after training.

It also won’t make you feel as full for as long. After workouts, most people don’t want something to sit heavily on the stomach.

Whey protein concentrate, on the other hand, digests slower like whole foods do. This type of whey protein is best utilized for meals and snacks.

The slower digestion allows a steady absorption of amino acids over time. This is great for muscle repair throughout the day and for long-term muscle maintenance.

It also allows you to stay full longer. If you’re trying to curb your cravings, whey protein concentrate can be a great way to help you do that.

Your Goals

Your goals can determine what type of whey protein powder is best for you. Different products can fill different needs.

For instance, if your goal is to lose weight, whey protein concentrate may be your best bet. This is because it can help you stay full longer and reduce your overall calorie intake.

If you’re on a strict diet, like in bodybuilding, whey protein isolate may be your best choice. It’s a great way to add protein without added calories from carbs and fats. Many bodybuilding coaches recommend whey isolate for this reason. 

Both products can help you get more protein in. They’re just different tools with some different benefits.

Brand Trust

Not all brands are trustworthy, and some may even be considered sketchy by some. You need to find brands that you trust.

For instance, some brands choose to have their whey protein third-party tested. They do this through organizations like Informed Choice & NSF.

Those organizations test products to make sure what’s on the label is accurate, and NSF also tests them for banned substances.

Get your whey protein powder from a brand that routinely tests its products. That shows you they’re committed to providing high-quality products to their consumers.

Frequently Asked Questions About Grass-Fed Whey Protein

Is grass-fed whey protein healthier than regular whey?

No. After filtration removes fat and carbohydrates, the remaining protein is essentially the same. The health differences seen in grass-fed milk don’t carry over into whey protein powder.

Does grass-fed whey build more muscle?

No. Muscle growth depends on total protein intake and amino acid content, not whether the cow ate grass or grain.

Why is grass-fed whey more expensive?

The higher price mainly comes from farming practices and marketing perception, not improved protein performance or absorption.

Are there any benefits to grass-fed whey protein?

It isn’t harmful and still provides high-quality protein. However, its benefits are essentially the same as standard whey protein.

When does grass-fed actually matter nutritionally?

Grass-fed matters in whole-fat foods like milk, butter, and beef because they retain omega-3 fatty acids and CLA. Whey protein powder typically does not contain these fats.

What matters most when choosing a whey protein?

Focus on:

• How and when you plan to take it
• Your goals
  
• Brand trust

When is whey isolate or concentrate better?

Isolate: Faster digestion, ideal post-workout

Concentrate: Slower digestion, better between meals, and for satiety

Can I take whey protein daily?

Yes. Daily use is common and helps meet protein needs for recovery, muscle maintenance, and performance.

Does whey protein help with weight loss?

It can help support weight loss by improving fullness and preserving muscle mass while dieting, especially when used to replace higher-calorie snacks.

The Bottom Line of Grass-Fed Whey Protein

While grass-fed whey protein might not measure up to expectations, that doesn’t mean it’s bad. It still serves its purpose, and is still whey protein. It’s certainly not worse, but the added cost likely isn’t worth it.

However, it's important to recognize that most claims about grass-fed whey protein are just that: claims that aren’t backed by scientific fact.

Let’s fact-check a few of the marketing claims about grass-fed whey protein:

Marketing Claim	Fact Check
Grass-fed whey protein has more nutrients than grain-fed whey	Both grass-fed and grain-fed whey have similar nutritional value
Grass-fed whey protein helps build more muscle	Both grass-fed and grain-fed whey proteins have similar effects on muscle growth
Grass-fed whey protein is “cleaner” than grain-fed whey	Both grass-fed and grain-fed whey proteins are equally “clean” after processing

Now that you have the facts, you’re ready to find the right whey protein powder for you. Whether you choose grass-fed or regular whey protein, you still need to choose the right type.

Choose whey protein isolate if you’re going to be using it around your workouts. I’ve been using these for over a decade, and they’ve helped me see some pretty awesome results!

Choose whey protein concentrate, like Level-1, if you’ll be using it at any other time. Whether it’s for breakfast, between meals, or before bed, this is the type of whey protein I recommend.

At 1st Phorm, we offer whey protein powders that are Informed Choice certified, and many flavors that are NSF certified. Trusting the brands you buy from is important, and we take our protein quality very seriously.

That’s why we do this. We want to assure all of our customers that they’re getting exactly what they pay for…

High-quality products that can help them earn top-tier results!

I know we covered a lot today. So, if you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri. 

Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. 

We'll be more than happy to help in any way we can!

References:

(1) “USDA grass-fed Program for Small and Very Small Producers FAQ:” USDA.Gov, Sept. 2014.

(2) Alothman M, Hogan SA, Hennessy D, Dillon P, Kilcawley KN, O'Donovan M, Tobin J, Fenelon MA, O'Callaghan TF. The "Grass-Fed" Milk Story: Understanding the Impact of Pasture Feeding on the Composition and Quality of Bovine Milk. Foods. 2019 Aug 17;8(8):350. doi: 10.3390/foods8080350. PMID: 31426489; PMCID: PMC6723057.

(3) Benbrook CM, Davis DR, Heins BJ, Latif MA, Leifert C, Peterman L, Butler G, Faergeman O, Abel-Caines S, Baranski M. Enhancing the fatty acid profile of milk through forage-based rations, with nutrition modeling of diet outcomes. Food Sci Nutr. 2018 Feb 28;6(3):681-700. doi: 10.1002/fsn3.610. PMID: 29876120; PMCID: PMC5980250.

(4) Damodaran S. Straightforward process for removal of milk fat globule membranes and production of fat-free whey protein concentrate from cheese whey. J Agric Food Chem. 2011 Sep 28;59(18):10271-6. doi: 10.1021/jf201686v. Epub 2011 Aug 24. PMID: 21830791.

(5) Timlin M, Brodkorb A, O'Callaghan TF, Harbourne N, Drouin G, Pacheco-Pappenheim S, Murphy JP, O'Donovan M, Hennessy D, Pierce KM, Fitzpatrick E, McCarthy K, Hogan SA. Pasture feeding improves the nutritional, textural, and techno-functional characteristics of butter. J Dairy Sci. 2024 Aug;107(8):5376-5392. doi: 10.3168/jds.2023-24092. Epub 2024 Apr 4. PMID: 38580153.

(6) Davis H, Magistrali A, Butler G, Stergiadis S. Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef. Foods. 2022 Feb 23;11(5):646. doi: 10.3390/foods11050646. PMID: 35267281; PMCID: PMC8909876.

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