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Pea protein shake Calories
High-protein plant-based shake
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pea protein shake (250 g) has 205 calories. That works out to 82 calories per 100 g. It contains 8 g of carbs, 39.5 g of protein, 4.5 g of fat and 1.5 g of fiber. Its 362.5 mg of Phosphorus covers 52% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Pea protein shake Nutrition Facts
Selected: 1 cup (medium) · 250 g
205
KCAL / 250G
Carbs
8g
· 3% DV
Protein
39.5g
· 79% DV
Fat
4.5g
· 6% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 69% · Fat 17%
Pea protein shake nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 450 mg | 20% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 1.5 g | 5% |
| Protein | 39.5 g | 79% |
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 Cup of Pea protein shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 205 kcal |
| 2 tablespoon (shredded) | 20 g | 16 kcal |
| 1 ounce (mini) | 30 g | 25 kcal |
| 1 pack (mini) | 35 g | 29 kcal |
| 100 g | 100 g | 82 kcal |
| ½ cup (small) | 125 g | 103 kcal |
| 1 serving (large) | 300 g | 246 kcal |
| 1 bottle (small) | 330 g | 271 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Pea protein shake
What is a pea protein shake made of?
A pea protein shake is made with protein extracted from peas, usually mixed with water or another drink. Flavoured versions may also contain sweeteners, flavourings, or other ingredients, so recipes vary by product.
Does a pea protein shake taste like peas?
A pea protein shake can have a mild earthy or beany taste, especially when it is unflavoured. Chocolate, vanilla, fruit, or spices can mask that taste, and different brands have noticeably different flavours.
Is a pea protein shake a good alternative to whey?
Yes, a pea protein shake can replace whey as a plant-based protein option. Pea protein supplies essential amino acids, though its amino-acid profile and texture differ from whey; the two are not identical in taste or mixability.
How do you make a pea protein shake without lumps?
For a smoother pea protein shake, pour the liquid into a shaker or blender first, then add the powder and mix thoroughly. Shaking the powder into a nearly full glass often leaves dry clumps.
Can you mix a pea protein shake with hot coffee?
Yes, you can add a pea protein shake powder to coffee, but very hot liquid can make it clump. First dissolve the powder in a little cool liquid, then stir that mixture into the coffee.
Does a pea protein shake cause bloating?
It can cause bloating or gas in some people, particularly when they have a large serving or are not used to pea protein. Try a smaller amount first and stop if it repeatedly causes discomfort.
Is a pea protein shake a complete protein?
Pea protein contains all nine essential amino acids, so it is considered a complete protein. Its levels of some amino acids are lower than those in certain animal proteins, but eating a varied diet provides other protein sources too.
When should you drink a pea protein shake for a workout?
You can drink a pea protein shake after a workout as a convenient way to add protein, or have it beforehand if that suits you. If it feels heavy during exercise, save it for afterward.
Can a pea protein shake replace a meal?
A pea protein shake alone is usually not a balanced meal, because it may not provide the range of foods and nutrients found in one. To make it more substantial, blend it with fruit, oats, and a source of healthy fat.
Can people with a pea allergy drink a pea protein shake?
No. A pea protein shake contains protein derived from peas and may trigger a reaction in someone with a pea allergy. Anyone with a history of severe food allergy should avoid experimenting with it without medical guidance.
Pea protein shake Vitamins & Minerals
Vitamins
B2
0.2mg · 15% DV
Biotin
3.75µg · 13% DV
B6
0.2mg · 12% DV
Folate
45µg · 11% DV
Minerals
Phosphorus
363mg · 52% DV
Copper
0.45mg · 50% DV
Iron
7.75mg · 43% DV
Manganese
0.8mg · 35% DV
Sodium
450mg · 20% DV
Potassium ⭐
300mg · 9% DV
Pea protein shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pea protein shake
To burn the 205 calories in 1 cup (medium) (250 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 Pea protein shake?
Pea protein shake is a drink made by blending pea protein powder with water or a milk alternative; fruit and other ingredients can be added for flavour and body. It is not a traditional regional drink, but a convenient way to include plant protein. Depending on the powder and how well it is mixed, the shake can be smooth or slightly grainy, with a mild, earthy taste.
It works as a quick breakfast, snack or post-exercise drink. Around the world, people often blend it with banana, berries or oats; water keeps it lighter, while a milk alternative makes it creamier. It is notably protein-rich, with 15.8 g of protein per 100 g.
How Nutritious Is Pea protein shake?
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 Pea protein shake 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 Pea protein shake Contain Allergens?
No known major allergens
Which Diets Is Pea protein shake Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Pea protein shake Fat Profile
SATURATED
0.75g
MONOUNSATURATED
1g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.