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Berry protein shake Calories
High-protein berry-based shake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Berry protein shake (300 g) has 234 calories. That works out to 78 calories per 100 g. It contains 21.6 g of carbs, 25.5 g of protein, 4.8 g of fat and 3.6 g of fiber. Its 306 mg of Phosphorus covers 44% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Berry protein shake Nutrition Facts
Selected: 1 cup (medium) · 300 g
234
KCAL / 300G
Carbs
21.6g
· 8% DV
Protein
25.5g
· 51% DV
Fat
4.8g
· 6% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 44% · Fat 19%
Berry protein shake nutrition facts table · 1 cup (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.06 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 3.6 g | 13% |
| Protein | 25.5 g | 51% |
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 Cup of Berry protein shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 300 g | 234 kcal |
| 100 g | 100 g | 78 kcal |
| 8 ounce (small) | 227 g | 177 kcal |
| 1 cup (small) | 240 g | 187 kcal |
| 1 serving (medium) | 250 g | 195 kcal |
| 1 bottle (small) | 330 g | 257 kcal |
| 12 ounce (medium) | 340 g | 265 kcal |
| 1 cup (large) | 400 g | 312 kcal |
| 1 serving (large) | 450 g | 351 kcal |
| 1 bottle (large) | 500 g | 390 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Berry protein shake
How do you make a berry protein shake?
Blend berries with milk or yogurt and, if you like, protein powder to make a berry protein shake. Frozen berries make it thicker and colder; add more liquid if you prefer a thinner drink.
What goes in a berry protein shake?
A berry protein shake usually combines berries such as strawberries, blueberries, or raspberries with milk or yogurt. Protein powder is optional, and sweeteners such as honey are only needed if you want extra sweetness.
Is a berry protein shake good after a workout?
Yes, a berry protein shake can work as a post-workout snack because it provides protein and carbohydrates. It may not be a complete recovery meal on its own, especially after a demanding workout.
Can a berry protein shake replace a meal?
Not necessarily. A berry protein shake can be a convenient snack, but it may not provide the variety or staying power of a full meal. Pair it with other foods if you are using it as a meal.
Can a berry protein shake help with weight loss?
A berry protein shake may fit into a weight-loss plan as a filling snack, but it does not cause weight loss by itself. Added sweeteners and large portions can make it more energy-dense than expected.
Can you use frozen berries in a berry protein shake?
Yes, frozen berries work very well in a berry protein shake. They chill and thicken the drink without needing ice, and you can blend them straight from frozen with your other ingredients.
Do you need protein powder for a berry protein shake?
No, protein powder is not essential for a berry protein shake. Milk or yogurt can provide protein too; choose a powder only if it suits your needs and the flavor you want.
What liquid is best for a berry protein shake?
Milk makes a berry protein shake creamier, while water gives it a lighter texture. Yogurt can make it thicker, and plant-based drinks also work if you prefer their taste and consistency.
How long does a berry protein shake last in the fridge?
A berry protein shake is best soon after blending. If you need to keep some, refrigerate it in a sealed container and drink it promptly; it may separate, so shake or blend it again before drinking.
Is a homemade berry protein shake better than a bottled one?
A homemade berry protein shake lets you choose the fruit, liquid, and sweetener. Bottled versions are processed drinks and can differ in ingredients, so compare their labels with what you would use at home.
Berry protein shake Vitamins & Minerals
Vitamins
Vitamin C
28.5mg · 32% DV
B2
0.36mg · 28% DV
B12
0.66µg · 28% DV
Biotin
5.4µg · 18% DV
Minerals
Phosphorus
306mg · 44% DV
Calcium
354mg · 35% DV
Selenium
11µg · 20% DV
Copper
0.15mg · 17% DV
Potassium ⭐
495mg · 15% DV
Sodium
156mg · 7% DV
Berry protein shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Berry protein shake
To burn the 234 calories in 1 cup (medium) (300 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 Berry protein shake?
A berry protein shake blends berries—often strawberries, raspberries or blueberries—with a liquid base such as milk or yoghurt and a protein-rich ingredient. Recipes vary: some use protein powder, while others rely on dairy or another high-protein base. The berries bring a bright, gently tart flavour, balanced by a smooth, creamy texture.
It works as a quick breakfast, snack or post-workout drink, and is easy to make at home or order from a smoothie bar. Pair it with oats or toast if you want a more substantial breakfast. With 8.5 g of protein per 100 g, it has a notably protein-rich profile for a fruit-based drink. For a less sweet version, use unsweetened milk or yoghurt and skip added sweeteners.
How Nutritious Is Berry protein shake?
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 Berry protein shake 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 Berry protein shake Contain Allergens?
Contains these allergens:
Which Diets Is Berry protein shake 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
Berry protein shake Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.