Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Plant-based protein Calories
High-protein powder typically based on pea, soy, or rice protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Plant-based protein (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 2.4 g of carbs, 23.4 g of protein, 2.1 g of fat and 1.2 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Plant-based protein Nutrition Facts
Selected: 1 serving (medium) · 30 g
120
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
23.4g
· 47% DV
Fat
2.1g
· 3% DV
Fiber
1.2g
· 4% 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%
Plant-based protein nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 23.4 g | 47% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Plant-based protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 120 kcal |
| 1 tablespoon (small) | 8 g | 32 kcal |
| 2 tablespoon (medium) | 16 g | 64 kcal |
| 1 ounce (medium) | 28 g | 112 kcal |
| 1 pack (mini) | 30 g | 120 kcal |
| 1 slice (thick) | 35 g | 140 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 Plant-based protein
Is plant-based protein as effective as whey for building muscle?
Yes, plant-based protein can support muscle growth when your diet provides enough protein and you do regular resistance training. Its effectiveness depends partly on the protein source and blend; it can be a practical alternative to whey.
What is plant-based protein powder made from?
Plant-based protein powder is commonly made from pea, soy, or rice protein. Some products combine sources to create a more balanced amino acid profile, and the ingredients can affect the powder’s taste and texture.
Is plant-based protein a complete protein?
Some plant-based protein powders provide all essential amino acids, while others are less balanced on their own. Blends such as pea and rice protein can combine sources with complementary amino acid profiles.
How do you make plant-based protein taste better?
Blend plant-based protein with banana, berries, cocoa, or cinnamon to round out its flavor. Using milk or a plant drink instead of water can make it creamier, though the best pairing depends on whether the powder is pea-, soy-, or rice-based.
Can you mix plant-based protein with hot drinks or oatmeal?
Yes, you can stir plant-based protein into oatmeal or a warm drink, but mix it with a little cool liquid first to reduce clumps. Adding it while food is very hot can make the texture thicker or grainier.
When should you take plant-based protein?
You can have plant-based protein whenever it helps you include protein in your day. Taking it after a workout is convenient, but there is no need to reserve it for that time if your meals already fit your routine.
Can you bake with plant-based protein powder?
Yes, plant-based protein powder can go into pancakes, muffins, and other baked foods. It absorbs liquid and can make a recipe dry or dense, so it works best when used as part of the dry ingredients rather than as a full flour replacement.
Does plant-based protein cause bloating?
It can cause bloating or gas in some people, depending on the protein source and other ingredients in the powder. Trying a smaller serving first can help you see how it sits before adding it regularly.
Can plant-based protein replace a meal?
Plant-based protein powder alone is not a complete meal because it may not provide the range of foods and nutrients a meal usually contains. Blend it with foods such as fruit, oats, and nut butter when you need a more substantial option.
Is plant-based protein powder good for coffee?
Yes, plant-based protein can be added to coffee, but pouring powder straight into hot coffee often creates clumps. First blend it with a small amount of cool liquid, then stir that mixture into the coffee.
Plant-based protein Vitamins & Minerals
Vitamins
Biotin
2.4µg · 8% DV
B6
0.11mg · 6% DV
B1
0.06mg · 5% DV
B5
0.24mg · 5% DV
Minerals
Phosphorus
210mg · 30% DV
Manganese
0.36mg · 16% DV
Copper
0.12mg · 13% DV
Iron
2.4mg · 13% DV
Potassium ⭐
270mg · 8% DV
Sodium
180mg · 8% DV
Plant-based protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based protein
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 Plant-based protein?
Plant-based protein is a powdered protein product made from sources such as peas, soy or rice, either on their own or in a blend. Its flavour can be mildly earthy or grain-like, and the texture may turn thick or slightly gritty when mixed. Products vary, so the taste and consistency depend on the protein source and any added flavourings.
People commonly stir it into smoothies, oats or yoghurt, or shake it with water or milk as a convenient snack. It is a concentrated source of protein: the supplied figures list 78 g per 100 g, and a typical serving is about 30 g. For a smoother drink, add the powder gradually while blending; banana, cocoa or cinnamon can complement its flavour.
How Nutritious Is Plant-based 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
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 Plant-based 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 Plant-based protein Contain Allergens?
Contains these allergens:
Which Diets Is Plant-based protein 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
Plant-based protein Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
Compare Plant-based protein
Foods Similar to Plant-based protein
Have another question about Plant-based protein?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.