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Gainer (protein powder) Calories
High calorie, supports weight gain with carbs and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Gainer (protein powder) has 380 calories. It contains 60 g of carbs, 22 g of protein, 5 g of fat and 3 g of fiber. Its 15 µg of Biotin covers 50% of the Daily Value. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Gainer (protein powder) Nutrition Facts
Selected: 100 g
380
KCAL / 100G
Carbs
60g
· 22% DV
Protein
22g
· 44% DV
Fat
5g
· 6% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 24% · Fat 12%
Gainer (protein powder) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.1 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 60 g | 22% |
| Fiber | 3 g | 11% |
| Protein | 22 g | 44% |
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 Serving of Gainer (protein powder)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 380 kcal |
| 2 tablespoon (medium) | 30 g | 114 kcal |
| 1 piece (small) | 40 g | 152 kcal |
| 1 serving (small) | 50 g | 190 kcal |
| 1 piece (medium) | 80 g | 304 kcal |
| 100 g | 100 g | 380 kcal |
| 1 cup (large) | 120 g | 456 kcal |
| 1 piece (large) | 120 g | 456 kcal |
| 1 serving (large) | 150 g | 570 kcal |
| 1 pack (jumbo) | 200 g | 760 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Gainer (protein powder)
What is a gainer used for?
A gainer is a powder supplement designed to add carbohydrates, protein, and energy to your diet. People often use it when they struggle to eat enough to gain weight, but it does not build muscle without suitable training and overall nutrition.
Is a gainer better than whey protein for gaining weight?
A gainer is usually more useful for increasing energy intake, while whey protein is mainly a convenient way to add protein. If you already get enough calories but need more protein, whey may fit better; a gainer adds more carbohydrates too.
Should you mix a gainer with milk or water?
You can mix a gainer with either milk or water. Milk makes a thicker drink and adds more nutrition, while water keeps the mixture lighter; shake the powder thoroughly to avoid clumps. Choose water if milk tends to upset your stomach.
When should you take a gainer?
There is no required time to take a gainer. Have it when it helps you meet your daily food intake, such as between meals or after training; avoid drinking it right before exercise if a large shake feels uncomfortable.
Can you take a gainer without working out?
Yes, you can take a gainer without working out, but its extra energy can still increase your body weight. Without resistance training, less of that gain is likely to be muscle, so it is not a substitute for exercise.
Does a gainer make you gain belly fat?
A gainer does not target belly fat, but regularly taking in more energy than you use can increase body fat, including around your waist. Treat it as an addition to your plan, not an automatic extra on top of everything you already eat.
Can a gainer cause bloating or diarrhea?
Yes, a gainer can cause bloating, gas, or diarrhea in some people. A large serving, drinking it quickly, or mixing it with milk may contribute; try a smaller amount or water, and stop using it if symptoms persist.
Can you make a homemade alternative to a gainer?
Yes, blend milk or yogurt with oats, banana, and nut butter for a homemade, energy-rich shake. You can adjust the ingredients to your needs, and whole-food additions make it easier to vary the flavor and texture.
Can a gainer replace a meal?
A gainer should not routinely replace a balanced meal. It can provide protein and carbohydrates, but it is less varied than a meal made from different foods; use it to supplement meals when you need extra energy.
Can people with diabetes use a gainer?
People with diabetes should ask their healthcare professional before using a gainer. Its carbohydrate content can affect blood glucose, and a suitable amount depends on individual glucose management and medication.
Gainer (protein powder) Vitamins & Minerals
Vitamins
Biotin
15µg · 50% DV
B12
1.2µg · 50% DV
B2
0.6mg · 46% DV
B1
0.5mg · 42% DV
Minerals
Copper
0.4mg · 44% DV
Phosphorus
220mg · 31% DV
Zinc
3mg · 27% DV
Selenium
15µg · 27% DV
Potassium ⭐
480mg · 14% DV
Sodium
180mg · 8% 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 380 calories in 100 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 made to provide both protein and carbohydrates. It is usually shaken or blended with water or milk, and can also be added to smoothies with fruit or oats. Its flavour and texture depend on the product and the liquid used; many versions make a sweet, fairly thick drink.
In gyms and at home, people commonly have it after training or between meals when they want a convenient, energy-dense option. It provides 380 calories per 100 g, with most of its energy coming from carbohydrates. Mixing it with water can make a lighter shake, while milk makes it more filling. It may suit someone looking to add energy and protein to their diet, but portion size is worth tailoring to your needs.
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
2.2g
MONOUNSATURATED
1.6g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.