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Protein powder Calories
High-protein powdered supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder (30 g) has 11 calories. That works out to 37 calories per 100 g. It contains 0.5 g of carbs, 1.2 g of protein, 0.4 g of fat and 0.2 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
11
KCAL / 30G
Carbs
0.5g
· 0% DV
Protein
1.2g
· 2% DV
Fat
0.4g
· 1% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 46% · Fat 35%
Protein powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0.2 g | 1% |
| Protein | 1.2 g | 2% |
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 Protein powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 11 kcal |
| 1 tablespoon (small) | 10 g | 4 kcal |
| 2 tablespoon (medium) | 20 g | 7 kcal |
| 1 slice (thick) | 30 g | 11 kcal |
| 1.5 serving (large) | 45 g | 17 kcal |
| 2 serving (double) | 60 g | 22 kcal |
| 1 cup (shredded) | 90 g | 33 kcal |
| 100 g | 100 g | 37 kcal |
Calculated from 37 calories per 100 g.
Frequently Asked Questions About Protein powder
What is protein powder made from?
Protein powder is made from concentrated protein sources, commonly whey or casein from milk, egg, soy, pea, or other plants. The exact ingredients vary by product, and some powders also contain flavorings, sweeteners, or thickeners.
How do you use protein powder?
Mix protein powder into water or another drink, or stir it into foods such as oatmeal or yogurt. Follow the product’s serving and preparation directions, and avoid swallowing the dry powder. It can supplement meals but does not need to replace them.
When should you take protein powder?
There is no required time to take protein powder. Having it after a workout can be convenient, but it can also be used at another time when you need an easy protein source. Getting enough protein across the day matters more than precise timing.
Does protein powder make you gain weight?
Protein powder can contribute to weight gain if it adds more energy to your diet than you use. It does not cause weight gain automatically. Treat it as part of your overall food intake rather than an add-on that has no effect on your daily balance.
Can you take protein powder without working out?
Yes, you can take protein powder without working out; protein is needed for normal body functions, not only exercise. If your usual meals already provide enough protein, though, a supplement may not add a practical benefit.
Is whey or plant-based protein powder better?
Neither type is best for everyone. Whey protein powder comes from milk, while plant-based powders may use pea, soy, or other sources; they differ in taste, texture, and amino-acid profile. Choose based on your dietary needs, preferences, and the product’s ingredients.
Can you mix protein powder with milk instead of water?
Yes, protein powder can be mixed with milk instead of water. Milk makes the drink creamier and adds its own nutrients, while water gives a lighter mix. You can also blend protein powder into smoothies or stir it into foods such as yogurt.
What are the side effects of protein powder?
Protein powder can cause bloating, gas, or stomach discomfort in some people. Lactose-containing powders may trigger digestive symptoms in people who are lactose intolerant, and some sweeteners may also bother sensitive users. Stop using it if symptoms persist and check its ingredients.
Can you cook or bake with protein powder?
Yes, you can add protein powder to foods such as oatmeal, pancakes, or baked goods. Heating does not remove its protein, but it can change texture and flavor. Replacing all the flour in a recipe with protein powder usually changes how the food turns out.
Does protein powder expire, and how should you store it?
Yes, protein powder has a best-before or expiration date, and its quality can decline over time. Keep it tightly sealed in a cool, dry place, away from moisture. Discard it if it smells unusual or shows signs of dampness or spoilage.
Protein powder Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
Biotin
2.4µg · 8% DV
B12
0.15µg · 6% DV
B5
0.21mg · 4% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Magnesium
24mg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
90mg · 4% DV
Protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder
To burn the 11 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 Protein powder?
Protein powder is a powdered supplement made from concentrated protein sources such as whey, casein, egg or plants including soy and peas. Products vary in flavour and ingredients, and are usually mixed into water or milk. You can also stir the powder into yoghurt, oats or a smoothie.
It is commonly used after exercise, but it also fits into everyday breakfasts and snacks; in some places, it is added to baking or blended into shakes on the go. It offers a convenient way to add protein, though the amount and overall nutrition vary by product, so check the label. For a lighter drink, mix it with water; for a more filling option, blend it with fruit and yoghurt.
How Nutritious Is 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 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 Protein powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein 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
✓ Suitable
Low FODMAP
— Not suitable
Protein powder Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.