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Plant protein powder Calories
High-protein plant-based powder supplement
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Plant protein powder (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 3 g of carbs, 22.5 g of protein, 2.4 g of fat and 1.5 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Plant protein powder?
Plant protein powder is made by drying and finely milling protein extracted from plants such as peas, soybeans or rice. Some products use one source, while others blend several; the ingredients and flavour can therefore vary by brand.
Its taste may be mildly earthy or beany, and it can feel a little grainy when mixed with water. It is commonly stirred into smoothies, porridge or a milk alternative, and can also be added to pancake or baking mixtures. In Turkey, it is more likely to be used in a shake or breakfast bowl than served on its own.
It is a concentrated source of plant protein, with 75 g of protein per 100 g. For a smoother drink, blend it with enough liquid and pair it with fruit or cocoa to round out the flavour.
Plant protein powder Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
10g
· 4% DV
Protein
75g
· 150% DV
Fat
8g
· 10% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 73% · Fat 17%
Plant protein powder Vitamins & Minerals
Vitamins
Biotin
8µg · 27% DV
B6
0.3mg · 18% DV
B1
0.2mg · 17% DV
B3
2.5mg · 16% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
700mg · 100% DV
Iron
8mg · 44% DV
Manganese
1mg · 43% DV
How Nutritious Is Plant 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.
Plant protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant protein powder
To burn the 400 calories in 100 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.
Is Plant 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 Plant protein powder Contain Allergens?
Contains these allergens:
Which Diets Is Plant protein powder 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 protein powder Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
Compare Plant protein powder
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Frequently Asked Questions About Plant protein powder
What is plant protein powder made from?
Plant protein powder is made from protein-rich foods such as peas, soy, rice, or hemp. Some products use one source, while others blend several; the taste, texture, and amino acid profile vary with the ingredients.
Is plant protein powder a complete protein?
Some plant protein powders provide all the essential amino acids, while others are lower in certain ones. Blends such as pea and rice protein can complement each other, but the exact amino acid profile depends on the ingredients.
How do you make plant protein powder taste better?
Plant protein powder often tastes better blended with fruit, cocoa, or cinnamon rather than shaken with water alone. Try it in a smoothie or oatmeal, and adjust the liquid gradually because some powders thicken more than others.
Can you bake with plant protein powder?
Yes, plant protein powder can be added to pancakes, muffins, or other baked recipes. It absorbs liquid and can make baked goods dense or dry, so replace only part of the flour and adjust the wet ingredients as needed.
Can plant protein powder replace whey after a workout?
Yes, plant protein powder can be a convenient post-workout protein option if you avoid dairy or prefer plant-based foods. Its protein quality varies by source, so a blend of plant proteins may offer a broader amino acid profile.
Does plant protein powder cause bloating?
It can cause bloating or gas in some people, especially when a serving is large or the product contains ingredients they do not tolerate well. Start with a smaller amount and notice whether a particular source or added sweetener bothers you.
Can you put plant protein powder in coffee?
Yes, you can add plant protein powder to coffee, but pouring it straight into very hot liquid can leave clumps. First whisk it with a little cool liquid, then stir that mixture into the coffee.
Is plant protein powder a good meal replacement?
No, plant protein powder alone is not a complete meal because it does not provide the range of foods and nutrients found in a balanced meal. To make a more substantial snack, blend it with foods such as fruit, oats, or yogurt.
Does plant protein powder help with weight loss?
Plant protein powder may help make a snack more filling, but it does not cause weight loss by itself. Using it in place of a less filling snack can be useful; calorie-dense additions to a shake can change its overall energy content.
Is plant protein powder safe for people with kidney disease?
Plant protein powder may not suit everyone with kidney disease because recommended protein intake can vary with the condition and treatment. Ask your doctor or renal dietitian before using it regularly, rather than adding a supplement without guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.