Fit Healthy Momma Rating: 8/10

KOS Plant Protein is an organic plant protein, packed with vitamins and 20g of protein with only 160 calories per serving.

Whether you love to work out, a nutritionist (like myself) or just someone that’s looking to fuel their body, so they have enough energy to get through a busy day, protein powder is an excellent supplement that includes all kinds of healthy ingredients and nutrients.

There are a lot of different proteins out there, some that are based on ingredients that come from animals and those which are plant based. Their features can really vary based on this difference. I personally find protein supplements to be very beneficial, and I tend to stick with the plant-based varieties. They are often much cleaner and healthier overall.

If this is your first time buying and using a protein supplement, there are a number of factors to consider. You’ll really want to look at a product subjectively to determine if it’s going to help you the way that you want it to. For example, if you’re looking to build lean muscle mass and become stronger, are you going to be getting enough protein from a specific supplement? What kind of nutrients does it include so you feel energized for all of your workouts?

In this article I want to talk to you in a bit more detail about the benefits of choosing plant-based protein powder as a woman, as well as some of the features of a product called Kos Plant Protein.

What Are the Benefits of Plant Protein?

You may be following a strict vegan diet, which would result in your need for a plant protein over something that is sourced from animals. However, swapping out just some animal protein in your diet can have some pretty impressive benefits. Plant sources typically increase your intake of fiber, which is great for your gut and overall health.

Plant nutrients and components can lower your risk of cardiovascular disease, cancer and help you maintain a healthier weight overall. You’ll be skipping some of the unwanted features of animal-based products, like high amounts of cholesterol and saturated fats. You could actually raise your LDL (bad) cholesterol numbers and do more harm than good when you don’t opt for plant-based protein. Other unsafe components of animal products include things like heterocyclic amines, polycyclic aromatic hydrocarbons and sulfur amino acids.

Amino acids are important (though you want to stay away from the sulfur variety I just mentioned), and they can aid in weight loss, muscle development and more. The amino acid profile in plant protein is far better than when you’re considering animal products.

The use of protein can vary. Sometimes people use it as a meal replacement. It provides enough protein and nutrients to substitute something you would typically eat. However, it can also be used in addition to three full meals per day, as a way to increase your protein intake if you don’t think that you’re getting enough from what you’re eating. It’s completely up to you if you’re going to decide to consume animal protein in addition to your plant protein or not.

Fast Facts of My KOS Plant Protein Review


Plant Based Protein by KOS

Protein per serving:


Calories per serving:


Other ingredients added:

Vitamin D, Iron, Vitamin E, Folate

Best made with:

Protein shake, baking, adding to coffee, smoothies

Why I love it:

It tastes great and it's healthy

What's the main drawback:

Sometimes the aftertaste is a little strong

Avg. User Rating:

4.9/5 at KOS' website (2,000+ reviews) 4.3/5 at amazon (11,000+ reviews)

FHM Rating:


About the Brand KOS

The KOS brand sells a variety of health and wellness supplements and products, including their plant-based protein powder. The company started with the vision of upgrading people’s wellness and quality of life by way of real foods. Their products help people make healthy choices that are good for you but also taste really great.

KOS focuses on the vision that a dietary regimen is deeply rooted in doing no harm to the body, but in fact benefiting the body in many different ways. KOS cares about feeding the world by way of high-quality ingredients and important nutrients.

KOS Plant Protein Overview

plant protein by kos

KOS has formulated a plant-based protein that includes ingredients which provide all of the amino acids your body needs. The best part is you don’t have to worry about the bloating or digestive upset that can often come from consuming lactose focused proteins. There aren’t any additives or unnatural ingredients that you need to worry about, so you’re getting pure power from nature when you opt for KOS plant protein.

KOS plant protein is USDA organic, so not only is it packed full of healthy protein, but you don’t have to worry about any contamination from pesticides or fertilizers. It increases your energy, helps you work out harder, fuels your body and shortens your recovery period so you can get back to your workouts in a shorter amount of time, feeling ready to give it your all. All of the ingredients in KOS protein come from nature by way of the sun, air, water and soil. This is plant energy that is the foundation of our planet’s food chain.

The protein in KOS powder comes from a few different sources. Unlike animal-based products that focus solely on something like whey, you’re getting nutritional benefits that encompass many different aspects of your health. KOS provides protein from:

kos plant protein ingredients

Pea Protein

While you probably have eaten peas plenty of times, you may not have realized that they actually have a really great protein composition compared to other vegetables. Clean and pure pea protein is a main ingredient in KOS protein powder.

Organic Flax Seed Protein

Flax seed not only contains high levels of protein, but it also has a very beneficial omega-3 composition. This is a fatty acid that is very important to weight management, eye health and muscle building.

Organic Quinoa Protein

Quinoa is really a very complete protein that contains all of the nine essential amino acids along with iron, magnesium, manganese and fiber.

Organic Pumpkin Seed Protein

The pumpkin seed protein in KOS protein powder really shows how thorough this brand is. You won’t find a lot of protein products out there that use such a clean and healthy source of protein. Pumpkin seeds are very beneficial to the body, thanks to their vitamin E and carotenoid composition.

Organic Chia Seed Protein

Chia seeds are packed with omega-3 fatty acids as well as iron, calcium, various antioxidants and fiber. They absorb a lot of water, so they can help you feel full for longer periods of time.


  • There is a large variety of flavors available
  • All-in-one protein shake
  • Provides weight control
  • Free of artificial ingredients
  • Tastes great


  • Contains tree nuts
  • Contains stevia extract

Flavors to Choose From

kos protein flavors

KOS offers a pretty vast selection of protein powder flavors to choose from, which is nice. Most brands offer the typical vanilla option with maybe a chocolate and / or unflavored variety. This product is quite affordable, so you can invest in a few different varieties to try out. Your options include things like:

  • Chocolate
  • Vanilla
  • Chocolate chip mint
  • Chocolate peanut butter
  • Blueberry muffin
  • Salted Caramel Coffee
  • Unflavored and Unsweetened
  • Bavarian Cream

My Experience with KOS Plant Protein (Review)

fit woman kos protein

I’ve used protein powder off and on throughout my lifetime for different purposes. When I was younger, it was a great way to keep my weight under control. I would eat a light lunch and then drink my protein in the middle of the afternoon. After I became a nutritionist, I learned more about all of the great nutrients that are in a high-quality protein supplement, so I started adding it into my day to fill in some of those nutritional gaps that I probably have. I still consume all of my normal meals in addition to my protein.

I recently tried KOS plant protein, after reading more about the benefits of using a protein sourced from plant ingredients. I know that I often make my decisions about a new product based on what other people think, so I want to share my experience with you.

What I Liked

The first thing that stands out to me is the fact that KOS is made completely from plant sources. As I’m getting older, I’m starting to sway more towards a plant-based lifestyle. While I’m not completely vegan (there are some pretty substantial nutrients in animal products that I want to obtain), I like to work plant ingredients into my diet wherever possible. I like how clean KOS is, and I feel good when I take it.

Another thing that I really like about KOS is their flavor options. It’s nice to have some variety when you’re using the same product day after day. They don’t taste artificial, and I can mix them in with any plant-based milk alternative I want. I gravitate towards rice milk and soy milk. Both of those options work well with this protein powder. So far, my favorite has been Chocolate, but the Blueberry Muffin was a fun and fruity flavor I used during the summer months.

I did find a difference in my energy levels when using this product. I’m a nutritionist that pays close attention to what I’m putting in my body, but I’m also someone that likes to live a very active lifestyle. On busy days when I’m balancing work, fitness and my personal life, I get a period of low energy in the middle of the afternoon. I started using KOS protein an hour or two after lunch, and I’m not very tired on those days. This isn’t a product that contains stimulants, so I’m ready for bed by the end of the day and don’t have any trouble falling asleep.

What I Didn’t Like

I’m not a fan of sweeteners that don’t come from natural fruit sources. The fact that the KOS brand uses Stevia isn’t something I really prefer. However, I don’t experience any of the side effects that a lot of people have like headaches or GI upset, so I was able to use it. It’s just something you may want to keep in mind if Stevia bothers you.

I’d prefer a hard container for the protein powder. KOS has a great product, but I find supplement brands that use these resealable bags are often messy.

What Could Be Improved

The overall flavor of KOS protein powder is quite good, but I might like a bit stronger of a flavor in some cases. I do like that there isn’t a lot of sugar in each serving, but I’d expect more from some of the unique flavors.

I’d like to see KOS offer their Stevia-based products, and it would be nice if they had some flavors that were sweetened using just natural fruits and vegetables.

How Much Does KOS Plant Protein Cost?

The price of KOS plant protein varies based on how many servings you’re looking to purchase at one time. Their 28 serving bag costs $49.99. They also have smaller bags that contain 14 servings. The price of that product is $34.99. You can also buy single serving packets (which are ultra-convenient). The price of those is $3.99. Single servings are nice if you want to try out one of the more unique flavors but aren’t willing to drop almost $50 on a large bag.

Ways You Can Use Your KOS Plant Protein

I’ve mentioned that I like to use my KOS plant protein in a plant-based milk, but there are other ways that you can get creative with your protein. Here are some fun suggestions that you might want to try out.

ways to use kos protein

Make a Classic Protein Shake

A classic protein shake can be made from just liquid and protein powder, but you can also use a banana as a base along with some other fruits that you prefer. Since there are some different flavors offered by KOS, you may want to be careful about what you’re mixing into your shake with your flavored protein.

Mix It with Coffee

Protein actually tastes really good when mixing protein powder with coffee. It also provides a little bit of added flavor like a creamer would. The Blueberry Muffin KOS protein powder would tastes really good in a rich cup of coffee.

kos blueberry protein

Make a Pre-Bed Protein Smoothie

Drinking a smoothie in the evening hours can help you feel full throughout the night, so you don’t wake up starving in the middle of the night. This will be the fuel that your body needs to heal while you’re sleeping so you feel energized and healthy the next day. There isn’t a lot of sugar in KOS plant protein, so you don’t have to worry about it keeping you up past your bedtime.

Add It to Brownies

KOS protein powder and other brand’s products hold up very well to heat, so it can be cooked into different recipes. Take my favorite healthy protein brownie recipe and add in a scoop (or two) of KOS protein. You surely won’t feel guilty having a tasty dessert after dinner when you know it’s upping your protein intake.

Make a Healthy Protein Cheesecake

Cheesecake is a creamy and delicious dessert that can pack quite a punch if you work in a few scoops of KOS protein. I’d stick with the vanilla, chocolate or unsweetened variety for this option. I created a very healthy protein cheesecake recipe that's easy to follow.

Whip Up Some Healthy Protein Dirt Cups

Kids love them but so do adults. Have you ever had one of those delicious dirt cups that include pudding on the bottom followed by crushed chocolate cookies on the top and gummy worms on the surface of the “dirt”? Mix some protein into the pudding when you’re making it to increase the nutritional profile of this fun dessert. Learn exactly how I make healthy macro-friendly dirt cups for party's and the holidays.

Customer Reviews Summary of KOS Plant Protein


KOS Plant Protein

Amazon rating:

4.3/5 Stars (11K+ reviews)

KOS Rating::

4.9/5 Stars (2K+ reviews)

Reviews Page:

KOS Organic Plant Protein has a rating of 4.9 stars out of five stars on their website. There are over 1500 reviews included. Not only do the reviews list some of people’s favorite features (great taste, clean protein source) but you can even get some tips for how people are using their protein. I noticed some great ideas like baking the Blueberry protein into blueberry muffins and adding some protein powder to a bowl of oatmeal in the morning.

Watch Video Testimonials

Sarah // Verified Reviewer

Best Tasting Protein

I have struggled to find a plant based protein that checks all the boxes AND tastes great! Some brands tastes great going down only to leave that odd protein after taste. After tasting KOS, I can't wait to have my protein shake and the chocolate makes the best protein milk shakes. I mix with oat and coconut milk, freeze in an ice cube tray.

Sharon // Verified Reviewer


This stuff tastes great no matter what you mix it with…I add almond butter and a calcium powder.

Alishia // Verified Reviewer

I'm picky and it's still good

This is the one plant-based protein that checks all my boxes. Taste yummy without having to doctor it. Smooth texture once blended. Organic. Doesn't make me bloat or gassy. And helps me feel good especially after a workout. I have it once or twice a day as a meal replacement or post workout.

Other Plant-Based Protein Alternatives

If KOS isn’t for you because of the ingredients that it has or another feature that just doesn’t work for you, here are some protein alternatives that I can personally recommend. Many of them I have tried myself, or I have heard from my clients how beneficial and delicious they are.

Clean Simple Eats Protein Powder

Clean Simple Eats protein powder has a great texture along with a delicious flavor. The protein is sourced from grass-fed whey and is sweetened using natural ingredients only. Isolating the whey includes a special cold processing procedure that helps retain as many nutrients as possible. Each serving contains 20 grams of protein, and an enzyme blend has been added as well. This helps your digestive system and gut health so you’re able to utilize this protein optimally. You’ll notice there’s nothing artificial added to Clean Simple Eats Protein Powder.

Use code TAMI for 10% off!

Go to Clean Simple Eats

1st Phorm Vegan Power Pro

1st Phorm creates a few protein powder supplements, but their Vegan Power Pro is a top protein powder that contains pure premium pea protein isolate and rice protein. It also includes a Green Superfood Complex, a Phytonutrient Blend, and a Digestive Enzyme Blend. Made with all organic and non-GMO ingredients, 1st Phorm Vegan Power Pro doesn’t contain any gluten, no artificial sweeteners and no dairy or soy. It’s a great option if you suffer from lactose intolerance or experience unpleasant side effects from animal-sourced protein.

Go to 1st Phorm

Future Kind Plant Based Protein Powder

Sourced from pea protein, Future Kind Plant Based Protein Powder is easy to digest. It contains a great nutrient profile, including ample amounts of iron. It can be used to build lean muscle, repair tissue in the body and help you fill in any nutritional gaps that exist in your diet. It also has a full spectrum of amino acids. Future Kind utilizes third party testing to confirm the purity and safety of their products.

You get 20 grams of protein in each serving of Future Kind Plant Based Protein Powder. There is no added sugar and only three grams of fat. If you’re watching your carbohydrate intake, it contains just four grams.

Go to Future Kind

Transparent Labs Rice & Pea Protein

Following a plant-based lifestyle can unfortunately lead to nutritional deficiencies if you’re not careful. This vegan protein powder from Transparent Labs is made using all natural organic pea protein isolates along with rice protein. There are 24 impressive grams in each serving. With a complete amino acid profile, Future Kind Plant Based Protein Powder is a great option if you don’t like using whey or other animal-sourced proteins. It doesn’t contain anything artificial, including no GMO ingredients.

Go to Transparent Labs

Wrapping Up: Is KOS Plant Protein Worth It?

I think protein powder is an absolute essential if you’re anybody that leads an active lifestyle. It works wonderfully for people who are trying to build muscle and look fantastic, but it also works at a cellular level to ensure that your body is nourished and thriving. I recommend trying KOS plant protein if you’re not sure that you’re getting enough protein from your diet alone. Since they offer single serving packets, it’s really not a big deal to buy a few flavors to try out.

This is also a really affordable protein option if you compare it to some of the other high-quality alternatives out there. There’s plenty of protein in each serving, and it has a great nutritional profile. Give it a try for yourself to see how you feel!

KOS Plant Protein

KOS plant protein image

Want to Try KOS Plant Protein?

Visit Their Website Today!

About the Author
Tami Smith, CPT, Nutritionist

Tami Smith is a certified Nutritionist and an ACE certified fitness trainer, specializing in pre and post-natal fitness. She studied business and earned her bachelor's degree in Business Economics. Tami is a mom of two and women's health advocate. Her passion is to help people live a fit, healthy life through proper nutrition and exercise!

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