KOS Organic Plant Protein Powder Review & Buying Guide 2023

Ellie Busby

Updated on - Written by
Medically reviewed by Dr G. Michael DiLeo, MD

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KOS Organic Plant Protein

9.5

Quality

8.5

Support Research

9.0

Reputation

8.5

Price

Features

  • 100% vegan
  • Natural, plant-based ingredients
  • Contains digestive enzymes
  • High in dietary fiber
  • Gluten-free, dairy-free, and soy-free
  • Award-winning formula
  • Great taste
  • 60-day money-back guarantee

Brand Information

  • Made in the USA
  • Vegan brand
  • Won several awards

Medical Benefits

  • Blood sugar balancing
  • May reduce post-exercise inflammation
  • May promote weight loss
  • May lower blood lipid levels
  • May protect heart health

About The Brand

KOS is a reputable plant-based supplement brand producing vegan protein powders, superfood powder blends, multivitamin capsules, and gummies. 

All KOS products are certified organic, made in the USA, and free from hormones, antibiotics, pesticides, artificial sweeteners, and GMOs. They won several awards for their protein powders and supplements, including from DeliciousLiving, Nexty Awards, and Entrepreneur of the Year.

What Is KOS Organic Plant Protein?

KOS organic plant-based protein is a 100% vegan protein powder and complete multivitamin, providing many of the essential micronutrients and amino acids you need daily. KOS Protein claims that their Organic Plant Protein can be used as a meal replacement to help curb appetite to promote weight loss.

KOS protein powder comes unflavored or in six flavors: Blueberry Muffin, Chocolate, Chocolate Chip Mint, Chocolate Peanut Butter, Salted Caramel Coffee, and Vanilla. 28 days’ worth of KOS Protein Powder costs $49.99 as a one-off purchase or $42.49 per 28 days when you sign up for the subscription.

Feature Product & Coupon

KOS Organic Plant Protein

Best Reputation

KOS Organic Plant Protein

  • 100% vegan
  • Natural, plant-based ingredients
  • Contains digestive enzymes
  • High in dietary fiber
  • Gluten-free, dairy-free, and soy-free
  • Award-winning formula
  • Great taste
  • 60-day money-back guarantee

Does It Really Work?

KOS claims their protein powder can be used as a meal replacement to aid weight loss and management but does it really work?

We think so. Eating more protein and dietary fiber is associated with better satiety, eating fewer calories overall, and sustainable weight loss. KOS protein powder provides 20 grams of protein and three grams of fiber per serving, which is 32% and 11% of the daily recommended allowance for a 2,000-calorie diet, respectively. 

While many protein powders are difficult to digest, KOS is lactose-free and gluten-free and includes a blend of digestive enzymes for an easily-digestible protein powder: amylases, proteases, lipases, lactase, and cellulase. 

Moreover, KOS uses natural ingredients from fruits and vegetables wherever possible, meaning that you’re getting “real” protein and other nutrients rather than synthetic or overly refined ingredients that can mess with blood sugar balance. 

With 4.9/5 stars from more than 1,500 positive customer KOS protein reviews, you can be confident that this protein powder really works.

Pros

  • Soy-free
  • Gluten-free
  • Dairy-free
  • Suitable for vegans
  • 100% organic ingredients
  • 20 grams of protein per serving
  • Includes digestive enzymes

Cons

  • Contains four grams of saturated fat
  • Contains sugar (as organic coconut sugar)
  • Zinc oxide, not the most bioavailable form
  • Uses synthetic forms of vitamin B12 and B9
  • High in sodium
  • Higher in calories than other protein powders
  • Contains tree nuts (coconut)

KOS Organic Plant Protein Powder Ingredients

KOS Organic Protein Powder provides all its protein from natural protein sources, including peas, quinoa, flax, pumpkin, and chia. A key selling point of KOS protein is that it doesn’t include soy protein, meaning that it is a soy-free formula. 

One serving (39 grams) gives you 20 grams of protein, which gives you 32% of the recommended daily allowance (based on 2,000 calories per day).

KOS Organic Plant Protein ingredients

Here’s a detailed review of KOS’s protein sources and other ingredients.

Organic Pea Protein

One type of protein rapidly gaining popularity is pea protein. It’s sustainable, high in protein (20-25% of pea is protein), cheap to produce, and mixes well with water and fat[1]. It’s high in the amino acid lysine[2], which is a rate-limiting amino acid in muscle synthesis.

Some studies have previously suggested that pea protein didn’t perform as well as whey in reducing muscle damage or pain after exercise[3]. However, that’s likely because pea protein isn’t a complete protein on its own and contains significantly less leucine[4] – perhaps the most important branched-chain amino acid for muscle building[5] – than whey protein.

Nevertheless, other studies have found that both whey protein and pea protein increase muscle strength[6] in the same amount. Plus, new studies show that a plant-based protein blend–including pea protein (>70%) and providing all essential amino acids in the right amounts–performs as well as whey protein powder[7]

One of the big problems with pea protein is its unpleasant “beany” taste[8], which is why flavored protein powders are important to mask the pea taste.

Organic Coconut

KOS uses organic coconut in two ways: organic coconut milk and organic coconut sugar. Coconut milk is used to provide natural plant-based fats, while coconut sugar is used alongside natural stevia extract to give KOS protein powder sweetness without the use of artificial sweeteners. 

Coconut milk is what gives KOS its saturated fat content. However, while there’s lots of evidence that saturated fat from animal-based sources is bad for health, the saturated fat from coconut seems to have health-promoting properties. 

Coconut contains a specific type of fat called medium-chain triglycerides. These fats don’t raise “bad” cholesterol levels, might reduce the risk of Alzheimer’s disease[9], and have even been shown to help induce weight loss[10].

Coconut sugar is mostly sucrose[11] and is a healthier alternative to normal “table” sugar due to the extra nutrients in coconut sugar. Coconut sugar contains more nutrients[12], such as vitamin C, potassium, and natural plant antioxidants. Using coconut milk instead of dairy can also increase the antioxidant and mineral content of foods[13].

Organic Flax Seed Protein

Flaxseed is high in protein[14] and rich in minerals, vitamins, dietary fiber, omega-3 essential fatty acids, and other bioactive nutrients. Studies suggest that eating flaxseed regularly can protect heart health, reduce the risk of developing cardiovascular diseases[15], and promote weight loss[16].

Flaxseeds produce “mucilage” – a thick, gluey water-soluble substance in dietary fiber, which is why when you mix flaxseeds with water, it turns into a gooey mass. This mucilage might be the reason KOS claims this vegan protein powder is good for weight management.

Recent studies seem to back up these claims. A 2022 study gave flax mucilage to obese patients for 12 weeks and found it led to significant weight loss[17] compared to a placebo. Similarly, larger studies have found strong evidence that supplementing soluble fiber for at least 12 weeks leads to significant weight loss and reduced waist circumference[18].

Some KOS protein reviews have said that this vegan protein powder is thicker in consistency compared to other vegan protein powders, which might be due to the flaxseed mucilage produced when mixing KOS with water.

Organic Quinoa Protein

Quinoa is the highest in protein[19] of all the whole grains and the third main protein source in KOS. Quinoa is special because it’s the only whole grain to provide a good balance of all the essential amino acids[20] in good amounts.

Studies show that consuming quinoa daily leads to significant weight loss[21] after just four weeks. The study participants ate biscuits made with either wheat or quinoa flour, and those on quinoa flour biscuits lost an average of one kilogram more weight. 

What’s more, new science (2022) suggests that quinoa can aid weight loss by modifying gut bacteria levels[22], which in turn regulates glucose and fat metabolism.

Organic Pumpkin Seed Protein

You wouldn’t think it, but pumpkin seeds are an incredibly good source of plant-based protein. They’re also rich in essential minerals, fatty acids, and dietary fiber and have been shown to help promote satiety and weight loss[23].

Bioactive compounds in pumpkin seeds, such as proteins, peptides, and sterols, contribute to the seed’s blood sugar-balancing effects[24]. More stable blood sugar means less snacking throughout the day, which can help maintain weight loss.

Pumpkin seed peptides – i.e., small proteins – also have specific health-promoting properties[25], such as antioxidant, antilipidemic, and antidiabetic.

Other Ingredients

In addition to the above ingredients, KOS includes organic chia seed protein, cocoa, organic inulin, organic acacia gum, Himalayan salt, organic stevia extract, an organic fruit and vegetable flavor blend, and their own proprietary blend of essential micronutrients, providing:

  • 5 milligrams of iron
  • 50 milligrams of calcium
  • 30 micrograms of iodine
  • 1.6 milligrams of zinc
  • 6.6 milligrams of vitamin E
  • 0.5 milligrams of vitamin B2
  • 3.1 milligrams of vitamin B3
  • 1.1 micrograms of vitamin B12 (as cyanocobalamin)
  • 12 micrograms of folate (as folic acid)
  • 29 micrograms of selenium
  • 0.8 milligrams of manganese
  • 190 milligrams of potassium
  • 2 micrograms of vitamin K
  • 0.8 micrograms of copper
  • 20 micrograms of chromium
  • 30 micrograms of molybdenum

Finally, KOS includes a proprietary blend of digestive enzymes to increase nutrient absorption and ensure an easily-digestible, bloat-free experience.

Health Benefits Of KOS Protein Shake

KOS plant-based protein powder and its ingredients have the following evidence-based health benefits:

  • Reducing post-exercise inflammation[26]
  • Aiding weight loss and weight loss maintenance
  • Increasing satiety
  • Balancing blood sugar
  • Lowering blood lipid levels
  • Protecting heart health
  • High in antioxidants
  • High in essential vitamins and minerals

Potential Side Effects

Despite the healthy, organic blend of ingredients, KOS protein powder, may cause side effects in some people. These can include:

Digestive Symptoms

If you’re not used to it, starting a new supplement with extra dietary fiber can trigger bloating, gas, diarrhea, or constipation in some people. However, in the long run, consuming more fiber is good for digestive and gut health[27]

KOS provides three grams of dietary fiber per serving, which is only 11% of the fiber you should aim to get daily. However, if you experience bloating or digestive issues, your gut might need to adjust to being able to digest and metabolize the new fiber. Try reducing your daily dose to an amount that doesn’t give you symptoms and slowly work up to the recommended dosage. 

Selenosis (Selenium Toxicity)

You can easily have too much selenium because your body can’t excrete it in your urine or feces. Symptoms of selenium toxicity[28] – known as “selenosis” – include fatigue, hair loss, nausea, diarrhea, and vomiting.

KOS Protein Powder provides a lot of selenium per serving at 50% of the recommended daily allowance, so make sure you don’t exceed the 100% recommended daily intake. That’s a maximum of two portions of KOS protein per day. 

Consider any other sources[29] of selenium you may be consuming, such as Brazil nuts and animal protein sources. Brazil nuts are very high in selenium, so you shouldn’t regularly eat more than six per day. Do the math!

Vitamin B12 Deficiency

If you’re vegan or vegetarian, you shouldn’t rely on KOS protein for all your vitamin B12. One serving only provides 45% of the recommended daily allowance for vitamin B12[30], so make sure to take another B12 supplement or consume enough fortified foods to reach the minimum recommended 2.4 micrograms of vitamin B12 per day.

Dosage

One serving of KOS Plant Protein Powder is 20 grams, providing 160 calories. KOS recommends consuming one to two servings per day.

KOS recommends mixing two scoops (i.e., one serving) of protein powder with 8-12 ounces of cold water or non-dairy milk, such as soy, oat, or almond milk. Then either blend or shake in a shaker cup. You can also use KOS protein powder in baking, such as adding it to cakes or bread, to increase the protein and nutritional value.

Unlike other protein powders, KOS doesn’t use unsustainable HDPE plastic jugs for measuring the dosage. Instead, they use “post-consumer recycled material bags,” which reduces their plastic usage by more than 78% and includes 20% of material from ocean-bound plastic.

KOS Protein Powder Review: What Do Real Users Say?

KOS Organic Protein Powder has an excellent rating of 4.9/5 stars from verified reviewers on their website. 

Here’s a small selection of over 1,500 reviews to get an idea of what people are saying about this vegan protein powder:

Regular protein powder bothers me because I am lactose. I have tried a few plant protein powders and was not a fan of any until I researched more and found KOS. This was delicious and my stomach had no issues at all.

Dina

I have had so many issues with plant protein in the past so I was really weary upon purchasing KOS. BEST DECISION I EVER MADE! This is so delicious, I throw it in a blender bottle with oat milk and shake it. I have never been able to enjoy plant protein without other mix-ins so I am very happy!

Amanda

I like all the ingredients except the stevia. A plain version would be good and individuals can add their sweetener of choice. Didn’t know it had it in it upon purchase.

Amy H.

This is the only chocolate protein powder I actually like and it’s been a big help to my bad digestive system. I’ve tried so many protein powders and I’ve thought most of them were pretty nasty but this one really changed my mind. Now I love having my morning shakes a few times a week. I’ve noticed a big difference in my “movements” and I am much more regular now!

Monica

Final Thought

KOS Organic Protein Powder has won several awards for its great taste and combination of ingredients, and we can see why. With its all-organic, natural ingredients list, plus being soy-, gluten-, and dairy-free, it’s an all-around winner. 

One big selling point of KOS protein powder is that it also includes a blend of digestive enzymes to aid digestion and avoid the stomach issues many people experience with other protein powders. From the KOS protein reviews from customers on their website, it’s easy to see that many people prefer this vegan protein powder due to easy digestion (although one must keep in mind that a website’s own review content may be self-moderated over-favorably).

So, if you’re looking for an easily-digestible, vegan, soy-free protein powder to have as a meal replacement, after exercise, or to help you lose weight, look no further than KOS.

Frequently Asked Questions

Is KOS a good protein powder?

Yes, KOS is a vegan protein powder providing protein from natural, organic ingredients. One serving provides 20 grams of protein.

Is KOS protein powder FDA-approved?

No, the Food and Drug Administration doesn’t approve dietary supplements, so KOS protein powder hasn’t been approved by the FDA. However, KOS does follow the current Good Manufacturing Practice regulations, and all the ingredients are certified by the United States Department of Agriculture, i.e., USDA.

Is KOS protein powder vegan?

Yes, KOS protein powder is 100% vegan.

Does KOS protein powder taste good?

Many KOS protein reviews say that it tastes great, especially compared to other vegan protein powders.

Where do I buy KOS protein powder?

You can buy KOS protein powder from their own website via our link or on Amazon.com.


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Ellie Busby

Written by:

Ellie Busby, MS, RDN

Medically reviewed by:

Michael DiLeo

Ellie Busby is a Registered Nutritionist (MSc, mBANT) and nutrition writer. She holds a bachelor's in Chemistry and a Masters in Nutrition. Ellie specializes in plant-based nutrition for health and fitness. She is also the Founder of Vojo Health, a personalized nutrition service based on genetic testing.

Medically reviewed by:

Michael DiLeo

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