Yahoo Lifestyle Is It Safe to Eat Expired Protein Powder?
Protein powder has gained steam on social media in recent years. It certainly has its place in diets.
"Protein powder is a dried or dehydrated powder made by separating protein in whole food sources from the other raw ingredients," says Kimberly Evans, RD, a registered dietitian at Fay. "Protein powder from whole food sources contains all 20 amino acids, nine of which are essential for adults."
Maybe you hopped on the bandwagon when the algorithm showed you videos of influencers shoveling powder into green smoothies but fell off. Now, you want in again, and luckily, you still have a canister of protein powder. Yet when you look at the date on it, you see it "expired" last week (or year). It might be a bummer, but registered dietitians say this moment calls for a pause.
"Consuming expired or spoiled food can lead to foodborne illnesses or unpleasant GI symptoms in general like bloating and diarrhea," says Chelsea Johnson, RD, a registered dietitian with Memorial Hermann.
That likely sounds less appetizing than a micro-green smoothie with casein protein powder.
Does protein powder expire? If so, what are the risks of eating expired protein powder? How long is protein powder good for, anyway? All of these are good questions, and RDs shared the answers.
Related: Wait—What Happens If You Eat Expired Food?
Does Protein Powder Expire?
Technically, the date on the canister of protein powder is not an expiration date. According to the USDA, "Many dates on foods refer to quality, not safety." Infant formula is a notable exception and contains an expiration date. The USDA notes that the federal government more heavily regulates infant formula.
"Protein powders have a best-by date, not an expiration date," Evans explains. "Foods cannot contain both a best-by date and an expiration date. Therefore, the date on protein powder containers references the quality of the product only."
That doesn't mean protein powder stays good forever.
"A lack of an expiration date does not mean that a protein powder cannot spoil," Evans says.
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How Long Does Protein Powder Last?
It depends on the type, but Evans says protein powders are usually good for around nine to 18 months.
"Whey and casein-based protein powders from dairy products have a shorter shelf life than plant-based protein powders like those made from peas or rice," Evans says. "Protein powders without shelf-stabilizers like lecithin will also have a shorter shelf life."
Storage also matters, notes Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching.
Your best bet? "Check the label for specific storage and expiration guidance," Soares says.
Beyond that, using your senses can help you determine whether or not your protein powder has gone bad.
"Make sure to examine it closely for changes in smell and taste," Evans says. "If you detect a rancid odor or taste or notice significant color changes, there is a good chance that the protein powder has gone bad. Get rid of it."
Is It Safe to Eat ‘Expired’ Protein Powder?
Consuming protein powder after the date on the can is not necessarily unsafe. "Protein powder can be safe to consume after [a best-by] date if stored properly," Soares says. Soares adds that protein powder isn't subject to the same safety regulations as infant formula (which, as previously stated, does expire).
Still, Soares cautions that consuming protein powder after the best-by date is not necessarily the best idea. She says the pitfalls of consuming "expired" protein powder can include:
GI issues from the degradation of ingredients, which can trigger indigestion, stomach aches, diarrhea and other mild foodborne illness symptoms
Lower effectiveness because nutrients, including protein, can decline over time
Different taste, smell and/or texture because of oxidants or fat spoilage
Evans says certain consumers are more at risk for issues like GI discomfort. These populations include:
Pregnant people
People with compromised immune systems
Kids under 5
For what it's worth, protein powders are less likely to become contaminated with bacteria.
"The low moisture content of protein powders makes it less likely to be subject to bacterial contamination and a source of foodborne illnesses," Evans says. "That is particularly true when protein powders are stored properly."
"Less likely" doesn't mean "impossible," though.
"Protein powder can be contaminated with various substances during the manufacturing process, [because of] unsafe food handling practices when preparing foods or drinks with protein powder or when storing it," Johnson says.
Related: It’s Soup Season! Here Are 21 of the Best High-Protein Soup Recipes
How to Tell if Protein Powder Has Gone Bad
Parting is such sweet sorrow, but sometimes it's better to lose the protein powder. Soares says flags the protein powder has spoiled include:
Unusual odors, like rancid or sour smells
Clumping from moisture exposure, which can promote bacterial growth
Discoloration, a sign it's no longer fresh
An "off" taste, like staleness
Damaged or unsealed containers, which may lead to early spoilage
Related: How Long Can Yogurt Sit Out? Experts Share the Truth
How to Store Protein Powder
Keeping your protein powder fresh for as long as possible reduces the need to ask, "Should I or shouldn't I eat 'expired' protein powder?" Rule No. 1: Store protein powder in a cool, dark and dry place.
"Do not store it in a cupboard over your stove or refrigerator," Evans says.
She adds that you can also prolong the life of your protein powder by keeping it in its original opaque container, minimizing light exposure.
Evans suggests purchasing small containers or individually packaged powders if you're not a regular protein powder consumer or are trying it for the first time.
Up Next:
Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
Sources:
Andrea Soares, MS, RDN, CSSD, a registered dietitian with Top Nutrition Coaching
Chelsea Johnson, RD, a registered dietitian with Memorial Hermann
Before You Toss Food, Wait. Check It Out! USDA.
Food product dating. USDA.
Kimberly Evans, RD, a registered dietitian at Fay
