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Meal protein Calories
High-protein meal replacement drink/powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meal protein (50 g) has 200 calories. That works out to 400 calories per 100 g. It contains 20 g of carbs, 17.5 g of protein, 6 g of fat and 4 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Meal protein Nutrition Facts
Selected: 1 serving (medium) · 50 g
200
KCAL / 50G
Carbs
20g
· 7% DV
Protein
17.5g
· 35% DV
Fat
6g
· 8% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 34% · Fat 27%
Meal protein nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0.05 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 4 g | 14% |
| Protein | 17.5 g | 35% |
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 Meal protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 200 kcal |
| 1 tablespoon (small) | 10 g | 40 kcal |
| 2 tablespoon (medium) | 20 g | 80 kcal |
| 1 serving (small) | 35 g | 140 kcal |
| 1 pack (whole) | 50 g | 200 kcal |
| 1 serving (large) | 70 g | 280 kcal |
| 100 g | 100 g | 400 kcal |
| 1 cup (medium) | 250 g | 1000 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Meal protein
What is meal protein, and is it the same as a meal replacement shake?
Meal protein is a protein-rich powder intended to serve as a convenient meal option, while a standard protein powder is mainly used to add protein to food or drinks. Products sold as meal replacements vary, so the name alone does not guarantee a complete meal.
Can meal protein replace lunch?
Yes, meal protein can replace lunch when the product is intended for that use, but it may not provide the variety of a meal made from whole foods. Treat it as a convenient option rather than assuming every powder is nutritionally complete.
How do you mix meal protein without getting lumps?
Add the liquid to your shaker or blender first, then add the meal protein and mix until smooth. Follow the package directions for the amount of liquid; changing the ratio can make the drink thinner or thicker.
Is meal protein good for weight loss?
Meal protein may help with weight loss if it replaces a meal you would otherwise eat and makes portion planning easier. Adding it on top of your usual meals can increase what you consume, so it is not a weight-loss shortcut.
Can you blend meal protein with fruit?
Yes, you can blend meal protein with fruit for a thicker drink and a different flavor. Keep in mind that adding ingredients changes the drink, so it may no longer match the product’s prepared serving or intended meal profile.
Does meal protein keep you full?
Meal protein may feel filling because it provides protein and fibre, but fullness varies with the product and what else you eat. If you are hungry soon after drinking it, use it alongside a more substantial meal rather than relying on it as a snack.
Can you drink meal protein before or after a workout?
Yes, meal protein can be consumed before or after a workout if it suits your routine. It is not a special workout supplement, and if you are already eating a meal around training, you do not need to add a shake automatically.
How should meal protein powder be stored after opening?
Store meal protein powder tightly sealed in a cool, dry place, away from moisture and heat. Use a dry scoop and follow the package’s storage instructions; once mixed, treat it as a prepared drink and follow the label’s guidance.
Can meal protein be taken on an empty stomach?
Yes, most people can drink meal protein on an empty stomach. If it causes stomach discomfort, try sipping it more slowly or having it with food instead; there is no requirement to take it before eating.
Can meal protein raise blood sugar?
Yes, meal protein can affect blood sugar because it contains carbohydrates; its protein content does not cancel that effect. If you have diabetes, ask your healthcare professional how its serving fits your meal plan and glucose management.
Meal protein Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B5
1mg · 20% DV
Biotin
6µg · 20% DV
B2
0.25mg · 19% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
175mg · 18% DV
Manganese
0.4mg · 17% DV
Copper
0.15mg · 17% DV
Potassium ⭐
250mg · 7% DV
Sodium
150mg · 7% DV
Meal protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meal protein
To burn the 200 calories in 1 serving (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 Meal protein?
Meal protein is a powdered product mixed with water or milk to make a drink intended to replace, or supplement, a meal. The exact ingredients and flavour vary by product, but it provides protein alongside carbohydrates, fat and fibre. Once mixed, it is usually thicker than a standard protein shake.
People use it for a quick breakfast, lunch on a busy day or a convenient option after exercise. Flavours range from sweet and dessert-like to more neutral, and the texture depends on how much liquid you add. It contains 35 g of protein per 100 g. Blend it with fruit for a more substantial drink, or use water and follow with a piece of fruit for a lighter option.
How Nutritious Is Meal protein?
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
High
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 Meal protein 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 Meal protein Contain Allergens?
Contains these allergens:
Which Diets Is Meal protein 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
Meal protein Fat Profile
SATURATED
1g
MONOUNSATURATED
2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.