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Casein Powder Calories
Slow-digesting protein, muscle recovery, nighttime protein supplement
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Casein Powder (15 g) has 54 calories. That works out to 360 calories per 100 g. It contains 0.9 g of carbs, 12 g of protein, 0.3 g of fat and 0 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Casein Powder Nutrition Facts
Selected: 1 tablespoon (medium) · 15 g
54
KCAL / 15G
Carbs
0.9g
· 0% DV
Protein
12g
· 24% DV
Fat
0.3g
· 0% 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 7% · Protein 88% · Fat 5%
Casein Powder nutrition facts table · 1 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 30 mg | 1% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12 g | 24% |
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 Tablespoon of Casein Powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 15 g | 54 kcal |
| 1 piece (small) | 10 g | 36 kcal |
| 1 tablespoon (small) | 10 g | 36 kcal |
| 1 slice (thin) | 20 g | 72 kcal |
| 1 tablespoon (large) | 20 g | 72 kcal |
| 2 tablespoon (large) | 30 g | 108 kcal |
| 1 serving (medium) | 30 g | 108 kcal |
| 1 pack (small) | 50 g | 180 kcal |
| 1 cup (medium) | 60 g | 216 kcal |
| 100 g | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Casein Powder
What is casein powder?
Casein powder is a protein supplement made from milk’s slow-digesting casein protein. People commonly mix it into a drink or add it to foods such as smoothies and pudding.
Is casein powder better than whey protein?
No, casein powder is not universally better than whey protein. Casein digests more slowly, while whey digests faster; both provide high-quality milk protein. Choose based on your food preferences and how each fits your daily routine.
Should you take casein powder before bed?
You can take casein powder before bed, but you do not have to. Its slow digestion can provide amino acids over several hours; taking it at night does not guarantee extra muscle growth.
Does casein powder help build muscle?
Yes, casein powder can help support muscle repair and growth by providing protein. It works alongside resistance training and adequate protein from your overall diet; the supplement alone will not build muscle.
How do you mix casein powder without lumps?
Shake casein powder with cold water or milk in a shaker, or whisk it gradually into the liquid. It often thickens more than whey, so add extra liquid if you prefer a thinner drink.
Can casein powder help with weight loss?
Casein powder can fit into a weight-loss plan, but it does not cause weight loss by itself. Its protein may help you feel full; use it in place of, rather than automatically in addition to, another snack.
Does casein powder contain lactose?
Some casein powder products contain lactose, while the amount varies with the product and how it is made. Casein is a milk protein, not lactose; people with lactose intolerance may still react to lactose in a particular powder.
Can you cook or bake with casein powder?
Yes, casein powder can be added to recipes such as pancakes, oatmeal, and baked goods. It absorbs liquid and can make mixtures dense or dry, so adjust the liquid and avoid relying on it as a one-for-one flour replacement.
What are the side effects of casein powder?
Casein powder can cause digestive discomfort, such as bloating or gas, in some people, especially those sensitive to milk products. If you have kidney disease, ask your healthcare professional whether a high-protein supplement is appropriate for you.
Can casein powder replace a meal?
No, casein powder is not a complete meal replacement. It supplies protein but does not provide the variety of foods and nutrients found in a balanced meal; use it as a supplement or recipe ingredient instead.
Casein Powder Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.08mg · 6% DV
B5
0.08mg · 2% DV
B1
0.02mg · 2% DV
Minerals
Calcium
180mg · 18% DV
Phosphorus
120mg · 17% DV
Magnesium
12mg · 3% DV
Zinc
0.3mg · 3% DV
Potassium ⭐
45mg · 1% DV
Sodium
30mg · 1% DV
Casein Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Casein Powder
To burn the 54 calories in 1 tablespoon (medium) (15 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 Casein Powder?
Casein Powder is made from casein, the main protein in milk, and is sold as a powdered supplement. Unlike a ready-to-drink shake, it needs to be mixed into a liquid or food. Because casein digests slowly, some people choose it in the evening or before bed as a convenient way to add protein to their routine.
Its flavour is usually mild and milky, and it tends to make a thicker shake than many other protein powders. Mix it with water or milk, or stir it into porridge, yoghurt or a smoothie. At 80 g of protein per 100 g, it is a concentrated protein source. For a lighter drink, start with water and add more gradually until it reaches the consistency you like.
How Nutritious Is Casein Powder?
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
Low
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 Casein Powder 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 Casein Powder Contain Allergens?
Contains these allergens:
Which Diets Is Casein Powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Casein Powder Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.