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Diet shake powder Calories
Powdered diet shake, typically used as a meal replacement with added protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Diet shake powder (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 13.5 g of carbs, 8.4 g of protein, 2.7 g of fat and 2.4 g of fiber. Its 0.4 µg of B12 covers 15% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Diet shake powder Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
114
KCAL / 30G
Carbs
13.5g
· 5% DV
Protein
8.4g
· 17% DV
Fat
2.7g
· 3% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 30% · Fat 22%
Diet shake powder nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 13.5 g | 5% |
| Fiber | 2.4 g | 9% |
| Protein | 8.4 g | 17% |
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 2 Tablespoons of Diet shake powder?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 114 kcal |
| 1 tablespoon (small) | 15 g | 57 kcal |
| 1 ounce (medium) | 28 g | 106 kcal |
| 1 serving (medium) | 30 g | 114 kcal |
| 3 tablespoon (large) | 45 g | 171 kcal |
| 1 serving (large) | 45 g | 171 kcal |
| 1 cup (shredded) | 90 g | 342 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Diet shake powder
What is diet shake powder?
Diet shake powder is a powdered drink mix commonly used as a meal replacement. It often contains added protein, but not every powder is designed to provide everything a complete meal would.
How do you make diet shake powder?
Mix diet shake powder with the amount of liquid stated on its package. Adding the powder to a shaker with liquid and shaking well usually gives a smoother drink than stirring it in a cup.
Can diet shake powder replace a meal?
Diet shake powder can replace a meal if the product is intended for that use. Follow its serving directions rather than assuming that any protein shake powder is nutritionally complete enough to serve as a meal.
Should you mix diet shake powder with water or milk?
You can mix diet shake powder with either water or milk. Water gives it a lighter taste and texture, while milk makes the drink creamier; use the preparation directions for the amount of liquid.
Does diet shake powder help with weight loss?
Diet shake powder does not cause weight loss by itself. Replacing a meal with it may reduce your overall energy intake, but the effect depends on what you eat and drink during the rest of the day.
How many times a day can you drink diet shake powder?
How often to drink diet shake powder depends on the product’s directions and intended use. Replacing several meals with shakes can crowd out regular foods, so don’t treat every shake powder as suitable for repeated meal replacement.
Does diet shake powder keep you full?
Diet shake powder may keep you full for a while, especially when it contains protein and fiber. A liquid shake can be less satisfying than a solid meal for some people.
Can you blend diet shake powder with fruit?
Yes, you can blend diet shake powder with fruit for a thicker drink. The fruit changes the flavor and adds ingredients to the shake, so it may no longer match the product’s plain serving instructions.
How should you store diet shake powder after opening?
Keep diet shake powder tightly sealed in a cool, dry place after opening. Moisture can make the powder clump and affect its quality; follow any storage directions printed on the package.
Can you heat diet shake powder?
Diet shake powder can be mixed into a warm drink, but boiling liquid may make it clump. First whisk the powder with a small amount of cool or lukewarm liquid, then gradually add the rest.
Diet shake powder Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B5
0.6mg · 12% DV
Biotin
3.6µg · 12% DV
B2
0.15mg · 12% DV
Minerals
Phosphorus
90mg · 13% DV
Copper
0.11mg · 12% DV
Calcium
105mg · 11% DV
Manganese
0.24mg · 10% DV
Potassium ⭐
210mg · 6% DV
Sodium
126mg · 5% DV
Diet shake powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Diet shake powder
To burn the 114 calories in 2 tablespoon (medium) (30 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 Diet shake powder?
Diet shake powder is a packaged mix designed to be blended or shaken with water or milk, often as a convenient meal replacement. Formulas commonly include protein alongside carbohydrates, fats and fibre, while sweetness, flavour and thickness vary by brand.
It can make a quick breakfast or an easy option when you are short on time; some people also use it after exercise. Shake it thoroughly in a bottle or blend it for a smoother texture. Water keeps the drink lighter, while milk makes it creamier. With 28 g of protein per 100 g, it can contribute protein as well as energy, but it is not identical to a varied meal. Add fruit or have it alongside toast if you want a more substantial breakfast, and follow the pack’s serving directions.
How Nutritious Is Diet shake powder?
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
High
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 Diet shake powder Processed?
NOVA 4
Ultra-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 Diet shake powder Contain Allergens?
Contains these allergens:
Which Diets Is Diet shake powder 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
Diet shake powder Fat Profile
SATURATED
0.54g
MONOUNSATURATED
0.69g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.