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High protein powder Calories
High protein, low carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of High protein powder (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 2.4 g of carbs, 24 g of protein, 2.1 g of fat and 0.6 g of fiber. Its 165 mg of Phosphorus covers 24% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High protein powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
120
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
24g
· 48% DV
Fat
2.1g
· 3% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 77% · Fat 15%
High protein powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.03 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 24 g | 48% |
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 powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 120 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 2 tablespoon (double) | 20 g | 80 kcal |
| 1 serving (large) | 45 g | 180 kcal |
| 1 slice (thick) | 60 g | 240 kcal |
| 1 cup (shredded) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About High protein powder
What is high protein powder made from?
High protein powder is made by concentrating protein from a source such as milk or plants, then processing it into a powder. This product is listed as containing a dairy allergen, but the available details do not identify its exact protein source.
How do you mix high protein powder without lumps?
Add high protein powder to liquid and shake it in a sealed shaker, or blend it briefly. If you are mixing by hand, add the powder gradually to the liquid rather than pouring liquid over a full scoop at once.
Should you take high protein powder before or after a workout?
You can take high protein powder either before or after a workout. After exercise is convenient for many people, but the exact timing matters less than getting enough protein through your overall meals and snacks.
Does high protein powder cause weight gain?
High protein powder can contribute to weight gain if it adds more energy to your daily intake than you use. It does not cause weight gain automatically; count it as part of your food and drink rather than as a calorie-free supplement.
How much high protein powder should you take each day?
There is no single daily amount of high protein powder that suits everyone. Your needs depend on your diet, activity and health, so follow the product’s directions and consider how much protein you already get from food.
Can high protein powder replace a meal?
No, high protein powder alone is not a complete meal. It can add protein to a snack or breakfast, but it may not provide the range of foods and nutrients found in a balanced meal.
Can high protein powder cause bloating or gas?
Yes, high protein powder can cause bloating or gas in some people. Milk-based ingredients or other components may be responsible; try a smaller amount, mix it with a meal, or stop using it if symptoms persist.
Can you bake with high protein powder?
Yes, you can use high protein powder in baked foods such as pancakes or muffins. It can make the result denser or drier, so replace only part of the flour and adjust the liquid in the recipe.
How should you store high protein powder after opening?
Keep high protein powder tightly sealed in a cool, dry place after opening. Moisture can make it clump, so use a dry scoop and follow the package instructions for storage and use-by dates.
Can high protein powder affect your kidneys?
In people with healthy kidneys, protein intake within recommended amounts has not been shown to cause kidney damage. If you have kidney disease or have been told to limit protein, ask your clinician before using high protein powder.
High protein powder Vitamins & Minerals
Vitamins
B2
0.21mg · 16% DV
B12
0.24µg · 10% DV
Biotin
1.5µg · 5% DV
B5
0.24mg · 5% DV
Minerals
Phosphorus
165mg · 24% DV
Calcium
135mg · 14% DV
Magnesium
24mg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
90mg · 4% DV
High protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High protein powder
To burn the 120 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 powder?
High protein powder is a packaged supplement-style food, usually made with concentrated protein and intended to be stirred into drinks or foods. This product contains a dairy allergen, so its protein is milk-derived; formulations and flavours can vary.
Its texture ranges from thin when mixed with water to creamier with milk. It is commonly blended into smoothies, shaken after exercise, or stirred into porridge and yoghurt. At 80 g of protein and 8 g of carbohydrate per 100 g, it is protein-dense; a typical medium serving is about 30 g. For a more filling snack, combine it with fruit and oats, and follow the pack’s mixing directions for a smooth result.
How Nutritious Is High 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 High 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 High protein powder Contain Allergens?
Contains these allergens:
Which Diets Is High protein powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 powder Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.