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Gainer Protein Powder Calories
High-calorie, carb and protein-rich supplement for weight and muscle gain.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Gainer Protein Powder (50 g) has 190 calories. That works out to 380 calories per 100 g. It contains 32.5 g of carbs, 10 g of protein, 2.5 g of fat and 1.5 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Gainer Protein Powder Nutrition Facts
Selected: 2 slice (medium) · 50 g
190
KCAL / 50G
Carbs
32.5g
· 12% DV
Protein
10g
· 20% DV
Fat
2.5g
· 3% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 21% · Fat 11%
Gainer Protein Powder nutrition facts table · 2 slice (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 32.5 g | 12% |
| Fiber | 1.5 g | 5% |
| Protein | 10 g | 20% |
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 Slices of Gainer Protein Powder?
| Serving | Amount | Calories |
|---|---|---|
| 2 slice (medium) | 50 g | 190 kcal |
| 1 tablespoon (medium) | 15 g | 57 kcal |
| 1 slice (small) | 25 g | 95 kcal |
| 1 serving (medium) | 50 g | 190 kcal |
| 1 piece (medium) | 60 g | 228 kcal |
| 1 cup (medium) | 80 g | 304 kcal |
| 100 g | 100 g | 380 kcal |
| 2 serving (large) | 100 g | 380 kcal |
| 1 pack (large) | 200 g | 760 kcal |
| 1 bottle (large) | 300 g | 1140 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Gainer Protein Powder
What is gainer protein powder used for?
Gainer protein powder is used to add energy and protein to the diet, often to support weight and muscle gain. Its high carbohydrate content helps increase total energy intake, but the powder alone does not build muscle; resistance training matters too.
Does gainer protein powder help you gain weight?
Yes, gainer protein powder can help you gain weight when it adds more energy to your diet than you use. It does not guarantee that the added weight will be muscle, which also depends on training and your overall food intake.
How is gainer protein powder different from whey protein?
Gainer protein powder is formulated with substantially more carbohydrate and energy than a typical whey protein product. Whey is mainly used to add protein, while a gainer combines protein with a larger energy boost for people trying to increase their intake.
When should you take gainer protein powder?
You can take gainer protein powder before or after a workout; there is no universally required timing. Choose a time that suits your routine and digestion, and remember that taking it after training does not make it a substitute for a balanced meal.
Can gainer protein powder replace a meal?
No, gainer protein powder should not routinely replace a meal. It can provide energy and protein, but a shake may not supply the variety of foods and nutrients found in a well-rounded meal; use it to supplement meals instead.
Why does gainer protein powder make some people feel bloated?
Gainer protein powder can cause bloating in some people because of its large serving, dairy ingredients, or certain sweeteners and carbohydrates. Try a smaller amount and drink it slowly; persistent or severe symptoms are a reason to stop using it.
Can you mix creatine with gainer protein powder?
Yes, you can mix creatine with gainer protein powder in the same drink. The combination is convenient, but the gainer does not make creatine necessary or change how much creatine you need; follow the directions for each product.
How do you stop gainer protein powder from clumping?
To reduce clumps in gainer protein powder, add the liquid to a shaker or blender first, then add the powder and mix thoroughly. A blender usually makes a smoother drink, especially when you also add fruit or other ingredients.
Is gainer protein powder suitable for beginners?
Yes, beginners can use gainer protein powder, but it is not a requirement for starting strength training. First establish regular meals and a consistent workout routine; consider a gainer only if you need help meeting your daily energy intake.
How should you store gainer protein powder after opening?
Store gainer protein powder in its original container, tightly closed, in a cool, dry place. Keep moisture out of the scoop and follow the package’s storage instructions and use-by date, since heat and humidity can affect the powder.
Gainer Protein Powder Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.25mg · 19% DV
B6
0.3mg · 18% DV
B1
0.2mg · 17% DV
Minerals
Phosphorus
90mg · 13% DV
Copper
0.1mg · 11% DV
Calcium
110mg · 11% DV
Iodine
11µg · 7% DV
Potassium ⭐
210mg · 6% DV
Sodium
90mg · 4% DV
Gainer Protein Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gainer Protein Powder
To burn the 190 calories in 2 slice (medium) (50 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 Gainer Protein Powder?
Gainer protein powder is a powdered supplement designed to provide both carbohydrates and protein. It is usually shaken or blended with water or milk to make a drink; the flavour is often sweet and the texture can be quite thick, though this varies by product.
It is not a traditional meal or everyday staple. People commonly use it after training or between meals when they want a convenient, energy-dense option. Its nutritional profile is high in calories and carbohydrates, with protein as well. You can adjust the amount to fit your appetite and routine, or mix it with water rather than milk for a lighter drink.
How Nutritious Is Gainer Protein 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
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 Gainer Protein 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 Gainer Protein Powder Contain Allergens?
Contains these allergens:
Which Diets Is Gainer Protein 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
Gainer Protein Powder Fat Profile
SATURATED
1g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.