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High-protein shake powder Calories
High-protein shake powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High-protein shake powder (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 3 g of carbs, 21 g of protein, 1.5 g of fat and 0.9 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High-protein shake powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
3g
· 1% DV
Protein
21g
· 42% DV
Fat
1.5g
· 2% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 77% · Fat 12%
High-protein shake powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 21 g | 42% |
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 High-protein shake powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 serving (extra small) | 15 g | 56 kcal |
| 1 serving (small) | 20 g | 74 kcal |
| 2 tablespoon (medium) | 20 g | 74 kcal |
| 3 tablespoon (large) | 30 g | 111 kcal |
| 1 pack (medium) | 35 g | 130 kcal |
| 1 serving (large) | 45 g | 167 kcal |
| 1 serving (double) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About High-protein shake powder
How do you use high-protein shake powder?
High-protein shake powder is usually mixed with water or milk and shaken until smooth. Adding the liquid to the shaker first helps prevent clumps. Use the scoop or serving directions supplied with the product rather than estimating a concentrated portion.
Is high-protein shake powder better with water or milk?
High-protein shake powder works with either water or milk. Water keeps the drink lighter and lets the powder’s flavor stand out, while milk makes it creamier and adds nutrients of its own. Choose based on taste and how filling you want the drink to be.
Should you drink high-protein shake powder before or after a workout?
High-protein shake powder is convenient after a workout, when a protein-containing snack or meal can support muscle recovery. It can also fit before exercise if tolerated, but drinking it immediately beforehand may feel uncomfortable for some people.
Can high-protein shake powder replace a meal?
High-protein shake powder alone is not a complete meal. It may provide protein without the variety of foods and nutrients found in a balanced meal, so pair it with other foods if you are using it as part of lunch or breakfast.
Does high-protein shake powder make you gain weight?
High-protein shake powder does not automatically cause weight gain. It can contribute to weight gain if it adds more energy to your usual intake rather than replacing another food or drink, so consider how it fits into your day.
Can you bake or cook with high-protein shake powder?
Yes, high-protein shake powder can be mixed into foods such as pancakes, oatmeal, or baked goods. Heat can make some powders turn dry or rubbery, so start with a small amount and add enough liquid to keep the recipe moist.
Why does high-protein shake powder get lumpy?
High-protein shake powder gets lumpy when it is added too quickly or is not mixed thoroughly. Put the liquid in the shaker first, add the powder, and shake well; a blender or a shaker ball can make the texture smoother.
How long does high-protein shake powder last after opening?
High-protein shake powder can generally be used until the date and storage period stated on its package, provided it stays dry and is sealed between uses. Keep the scoop dry and discard the powder if it develops an unusual smell, texture, or appearance.
Can high-protein shake powder upset your stomach?
Yes, high-protein shake powder can cause bloating or stomach discomfort in some people, especially if it contains ingredients they do not tolerate or they consume a large amount at once. Try a smaller serving and notice whether a particular ingredient is the issue.
Is high-protein shake powder safe for people with kidney disease?
People with kidney disease may need to limit or manage their protein intake, so high-protein shake powder is not automatically appropriate for them. Ask your doctor or dietitian before using it, especially if you have been given a specific protein target.
High-protein shake powder Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.24mg · 18% DV
B3
2.4mg · 15% DV
Biotin
4.5µg · 15% DV
Minerals
Zinc
2.1mg · 19% DV
Phosphorus
120mg · 17% DV
Copper
0.15mg · 17% DV
Calcium
150mg · 15% DV
Sodium
105mg · 5% DV
Potassium ⭐
150mg · 4% DV
High-protein shake powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein shake powder
To burn the 111 calories in 1 serving (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 High-protein shake powder?
High-protein shake powder is a mix designed to be stirred or shaken with water or milk into a drink. Formulas commonly use dairy or plant protein, with flavourings and other ingredients varying by product. It is convenient after a workout, as a snack, or alongside breakfast; a shaker helps make it smooth, while blending it with fruit or oats gives it more body. In warmer weather, serve it chilled.
It is protein-dense, with 70 g of protein per 100 g of powder. You can make a lighter-tasting shake with water, or use milk for a creamier result. For a more substantial snack, pair it with fruit or oats rather than relying on the powder alone; follow the pack’s serving directions and adjust the liquid to suit the texture you like.
How Nutritious Is High-protein shake 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
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 High-protein shake 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 High-protein shake powder Contain Allergens?
Contains these allergens:
Which Diets Is High-protein 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
High-protein shake powder Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.