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30g protein drink Calories
High-protein drink, ideal for post-workout recovery
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 bottle (medium) of 30g protein drink (330 g) has 396 calories. That works out to 120 calories per 100 g. It contains 9.9 g of carbs, 99 g of protein, 4.9 g of fat and 0 g of fiber. Its 3.3 µg of B12 covers 138% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
30g protein drink Nutrition Facts
Selected: 1 bottle (medium) · 330 g
396
KCAL / 330G
Carbs
9.9g
· 4% DV
Protein
99g
· 198% DV
Fat
4.9g
· 6% 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 8% · Protein 83% · Fat 9%
30g protein drink nutrition facts table · 1 bottle (medium) (330 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0 g | |
| Sodium | 264 mg | 11% |
| Total carbohydrate | 9.9 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 99 g | 198% |
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 30g protein drink?
| Serving | Amount | Calories |
|---|---|---|
| 1 bottle (medium) | 330 g | 396 kcal |
| 100 g | 100 g | 120 kcal |
| 1 bottle (extra small) | 100 g | 120 kcal |
| 1 cup (medium) | 240 g | 288 kcal |
| 1 pack (small) | 250 g | 300 kcal |
| 1 can (medium) | 355 g | 426 kcal |
| 1 bottle (large) | 500 g | 600 kcal |
| 2 pack (double) | 500 g | 600 kcal |
| 1 cup (large) | 500 g | 600 kcal |
| 1 bottle (jumbo) | 750 g | 900 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About 30g protein drink
When should you drink a 30g protein drink after a workout?
You can drink it after your workout, but there is no need to have it immediately. It is a convenient way to add protein to your day, alongside regular meals and adequate recovery.
Can a 30g protein drink help build muscle?
Yes, it can support muscle growth by providing protein for muscle repair and development. It works best as part of a routine that includes resistance training and enough food overall.
Can you drink a 30g protein drink every day?
Yes, you can have one daily if it fits your diet. It is still useful to get protein from a variety of foods, such as eggs, beans, yogurt, fish, or meat.
Can a 30g protein drink replace a meal?
Usually not by itself; it is not a balanced meal. It provides protein but no fiber, so pair it with other foods if you need a more complete meal.
How should you store a 30g protein drink after opening?
Refrigerate it after opening, close the container, and follow the package’s instructions for how soon to finish it. Discard it if it has been left out for a long time or its smell, taste, or appearance changes.
Does an unopened 30g protein drink need to be refrigerated?
Only if the package says it does. Some drinks are shelf-stable before opening, while others need refrigeration; follow the storage instructions on the specific product.
What is the difference between a 30g protein drink and protein powder?
A 30g protein drink is ready to consume, while protein powder usually needs to be mixed with a liquid. Ingredients, texture, and convenience vary between products, so compare their labels.
Can you blend a 30g protein drink into a smoothie?
Yes, you can use it as the liquid base for a smoothie. Blending it with fruit or other ingredients changes the drink’s overall nutrition and may make it more filling.
Can you heat a 30g protein drink?
Yes, you can warm it gently, but avoid boiling it because the taste and texture may change. Pour it into a suitable container first rather than heating it in its packaging.
Is it okay to drink a 30g protein drink before bed?
Yes, it is generally fine to have one before bed if it suits your routine. It is not necessary for muscle growth, and you can choose another time if drinking it late feels uncomfortable.
30g protein drink Vitamins & Minerals
Vitamins
B12
3.3µg · 138% DV
B2
0.99mg · 76% DV
B1
0.66mg · 55% DV
Biotin
16.5µg · 55% DV
Minerals
Phosphorus
297mg · 42% DV
Calcium
396mg · 40% DV
Iodine
33µg · 22% DV
Copper
0.17mg · 19% DV
Potassium ⭐
495mg · 15% DV
Sodium
264mg · 11% DV
30g protein drink Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 30g protein drink
To burn the 396 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 30g protein drink?
A 30g protein drink is a packaged, ready-to-drink beverage marketed for its protein content, offering a convenient option when mixing a shake is not practical. It is a modern convenience product rather than a traditional drink, and its flavour and thickness vary by brand and variety. It is usually served chilled, often after exercise or as a quick snack between meals; some people also have one with breakfast. Its nutritional profile is protein-focused, so it can be useful when you want a portable source of protein, though it need not replace a balanced meal. For a lighter snack, pair it with fruit, or choose a serving that fits comfortably into your usual routine.
How Nutritious Is 30g protein drink?
Nutrient density
High
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 30g 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 30g protein drink Contain Allergens?
Contains these allergens:
Which Diets Is 30g protein drink Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
30g protein drink Fat Profile
SATURATED
1.65g
MONOUNSATURATED
0.99g
POLYUNSATURATED
0.66g
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Nutrition data compiled from USDA FoodData Central and scientific sources.