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30 g protein drink Calories
Ready-to-drink, milk-based beverage providing about 30 g of protein per bottle.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of 30 g protein drink (330 g) has 152 calories. That works out to 46 calories per 100 g. It contains 4.9 g of carbs, 33 g of protein, 2.6 g of fat and 0 g of fiber. Its 1.2 µg of B12 covers 48% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
30 g protein drink Nutrition Facts
Selected: 1 bottle (medium) · 330 g
152
KCAL / 330G
Carbs
4.9g
· 2% DV
Protein
33g
· 66% DV
Fat
2.6g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 75% · Fat 14%
30 g protein drink nutrition facts table · 1 bottle (medium) (330 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.07 g | |
| Sodium | 149 mg | 6% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Bottle of 30 g protein drink?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 330 g | 152 kcal |
| 100 g | 100 g | 46 kcal |
| 1 cup (medium) | 200 g | 92 kcal |
| 1 bottle (small) | 250 g | 115 kcal |
| 1 cup (large) | 250 g | 115 kcal |
| 1 serving (medium) | 330 g | 152 kcal |
| 1 bottle (large) | 355 g | 163 kcal |
| 1 bottle (extra large) | 500 g | 230 kcal |
Calculated from 46 calories per 100 g.
Frequently Asked Questions About 30 g protein drink
Can a 30 g protein drink help build muscle?
Yes, it can help you meet your protein needs, which support muscle growth alongside resistance training. A bottle provides about 30 g of protein, but drinking it alone will not build muscle without consistent training and adequate overall nutrition.
Can you drink a 30 g protein drink before a workout?
Yes, you can drink a 30 g protein drink before exercising if it sits comfortably in your stomach. Because it is a milk-based drink, some people prefer to have it well before training rather than immediately before intense exercise.
Is a 30 g protein drink better than a protein shake?
Neither is automatically better. A 30 g protein drink is ready to drink and milk-based, while “protein shake” can mean powder mixed with a liquid or a prepared drink. Compare convenience, taste, and ingredients to choose what works for you.
Can a 30 g protein drink replace breakfast?
No, not as a complete breakfast on its own. It provides a substantial amount of protein, but a balanced breakfast usually includes other foods as well; pair the drink with fruit, whole grains, or another nourishing option.
Does a 30 g protein drink keep you full?
It may help you feel satisfied because it provides a sizeable serving of protein in a drinkable form. Since it contains no fiber, pairing a 30 g protein drink with a fiber-rich snack may make it a more filling choice.
Can you have a 30 g protein drink on a rest day?
Yes, a 30 g protein drink can fit on a rest day too. Your muscles continue recovering between workouts, so protein is relevant beyond training sessions; use the drink when it conveniently complements your meals.
Is a 30 g protein drink suitable for a low-carb diet?
It can fit some lower-carbohydrate eating plans, but it is not carbohydrate-free. This milk-based drink contains some carbohydrate, so count it toward your daily limit if your plan sets one.
Can you mix a 30 g protein drink into coffee?
Yes, you can add it to coffee, but mix carefully because hot coffee may affect the drink’s texture. Try stirring a small amount into warm rather than boiling coffee first, and follow any preparation directions on the bottle.
How should you store a 30 g protein drink after opening?
Keep it refrigerated after opening, close the container, and follow the package’s instructions for how soon to finish it. Avoid leaving the milk-based drink at room temperature for an extended period; the exact opened shelf life depends on the product.
Can you freeze a 30 g protein drink?
You can freeze it, but freezing may change its texture and cause separation after thawing. Check the package for freezing guidance, and thaw it in the refrigerator rather than leaving it at room temperature.
30 g protein drink Vitamins & Minerals
Vitamins
B12
1.15µg · 48% DV
B2
0.4mg · 31% DV
B5
0.83mg · 17% DV
Biotin
4.95µg · 17% DV
Minerals
Phosphorus
198mg · 28% DV
Calcium
248mg · 25% DV
Iodine
33µg · 22% DV
Selenium
9.9µg · 18% DV
Potassium ⭐
396mg · 12% DV
Sodium
149mg · 6% DV
30 g protein drink Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 30 g protein drink
To burn the 152 calories in 1 bottle (medium) (330 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 30 g protein drink?
A 30 g protein drink is a ready-to-drink, milk-based beverage sold in a bottle, with its protein content highlighted. It is usually served chilled, with a smooth, milky texture; the flavour may be plain or lightly flavoured depending on the product. For busy mornings, it can be an easy breakfast addition or a convenient snack between meals, and it is also commonly chosen after exercise. Pair it with fruit or a small sandwich if you want something more substantial.
It is protein-focused and can feel filling on its own. If you prefer a lighter snack, sip it slowly or have part of the bottle alongside fresh fruit, then save the rest for later.
How Nutritious Is 30 g protein drink?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 30 g protein drink Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 30 g protein drink Contain Allergens?
Contains these allergens:
Which Diets Is 30 g protein drink Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
30 g protein drink Fat Profile
SATURATED
1.65g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.