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Low calorie protein shake powder Calories
High protein, low calorie, low fat and sugar
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low calorie protein shake powder (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 2.4 g of carbs, 22.5 g of protein, 1.2 g of fat and 0.9 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Low calorie protein shake powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.2g
· 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 9% · Protein 82% · Fat 9%
Low calorie protein shake powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 22.5 g | 45% |
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 Low calorie protein shake powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 slice (thin) | 10 g | 37 kcal |
| 2 tablespoon (medium) | 15 g | 56 kcal |
| 1 serving (small) | 20 g | 74 kcal |
| 1 piece (medium) | 30 g | 111 kcal |
| 1 pack (medium) | 35 g | 130 kcal |
| 1 serving (large) | 40 g | 148 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (large) | 250 g | 925 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Low calorie protein shake powder
How do you mix low calorie protein shake powder without lumps?
To mix low calorie protein shake powder smoothly, add the liquid to a shaker first, then add the powder and shake well. Without a shaker, whisk it with a small amount of liquid into a paste before adding the rest.
Should you take low calorie protein shake powder before or after a workout?
Low calorie protein shake powder is a convenient option after a workout, but it can also be used beforehand. Choose the timing that feels comfortable; a large shake right before exercise may feel unpleasant.
Can low calorie protein shake powder help with weight loss?
Yes, low calorie protein shake powder can make it easier to include protein without adding a large amount of energy. It supports weight loss only when it replaces a more energy-dense choice, rather than being added on top of usual meals.
Can low calorie protein shake powder replace a meal?
Usually, low calorie protein shake powder alone is not a complete meal. Make it more substantial with foods such as fruit, oats, or nut butter, which add texture and nutrients that a powder-and-liquid shake may lack.
Can you add low calorie protein shake powder to smoothies?
Yes, low calorie protein shake powder blends well into fruit smoothies. Add the liquid and fruit first, then the powder, and blend until smooth; this also makes it easy to adjust the shake’s thickness.
Can you bake with low calorie protein shake powder?
Yes, low calorie protein shake powder can be added to pancakes, muffins, or other baked recipes, but it does not behave exactly like flour. Start with a recipe designed for protein powder, since replacing too much flour can make food dry or dense.
Is low calorie protein shake powder okay to drink at night?
Yes, low calorie protein shake powder can be consumed at night if it suits your routine. It is not inherently sleep-disrupting, though a large serving close to bedtime may feel uncomfortable or make you need the bathroom.
Is it safe to use low calorie protein shake powder every day?
Yes, most healthy adults can use low calorie protein shake powder daily as a convenient food, while still getting protein from varied meals. If you have kidney disease or have been told to limit protein, ask your clinician before using it regularly.
Can low calorie protein shake powder cause digestive problems?
Yes, low calorie protein shake powder can cause bloating, gas, or stomach discomfort in some people. Sweeteners or particular protein ingredients may be responsible; try a smaller serving or stop using it if symptoms continue.
How should you store low calorie protein shake powder after opening?
Store low calorie protein shake powder tightly sealed in a cool, dry place, away from steam and direct sunlight. Use a dry scoop and avoid leaving the container open, since moisture can cause clumping and spoilage.
Low calorie protein shake powder Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
B2
0.15mg · 12% DV
B6
0.12mg · 7% DV
Biotin
2.1µg · 7% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
105mg · 11% DV
Iron
1.5mg · 8% DV
Zinc
0.9mg · 8% DV
Potassium ⭐
120mg · 4% DV
Sodium
75mg · 3% DV
Low calorie protein shake powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low calorie 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 Low calorie protein shake powder?
Low calorie protein shake powder is a concentrated mix that you combine with water or milk to make a drink. Protein sources and flavours vary by product, so check the pack for mixing instructions and serving guidance. It can be used as a quick snack or alongside a meal when you want a convenient way to add protein.
The flavour and thickness depend on the powder and liquid; start with the suggested amount, then adjust to your preferred consistency. It is commonly used after exercise or as a quick breakfast or snack, including by people looking for an easy option on busy days. At 75 g of protein per 100 g, it is protein-dense, though the powder is best portioned rather than scooped freely. Mix it with water for a lighter drink, or add fruit for extra flavour.
How Nutritious Is Low calorie 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 Low calorie 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 Low calorie protein shake powder Contain Allergens?
Contains these allergens:
Which Diets Is Low calorie protein shake powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low calorie protein shake powder Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.