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Powdered supplement mix Calories
Powder-form supplement blend; may provide protein, vitamins-minerals, or performance support depending on formulation
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Powdered supplement mix (30 g) has 95 calories. That works out to 318 calories per 100 g. It contains 2.3 g of carbs, 17.3 g of protein, 0.2 g of fat and 1.2 g of fiber. Its 0.9 mg of B5 covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Powdered supplement mix Nutrition Facts
Selected: 1 serving (medium) · 30 g
95
KCAL / 30G
Carbs
2.3g
· 1% DV
Protein
17.3g
· 35% DV
Fat
0.2g
· 0% 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 11% · Protein 86% · Fat 3%
Powdered supplement mix nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 95 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 17.3 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 Powdered supplement mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 95 kcal |
| 1 tablespoon (small) | 10 g | 32 kcal |
| 2 tablespoon (double) | 20 g | 64 kcal |
| 1 ounce (medium) | 28 g | 89 kcal |
| 1 serving (large) | 40 g | 127 kcal |
| 100 g | 100 g | 318 kcal |
| 1 cup (shredded) | 120 g | 382 kcal |
Calculated from 318 calories per 100 g.
Frequently Asked Questions About Powdered supplement mix
What is a powdered supplement mix used for?
A powdered supplement mix is used to add nutrients or performance-related ingredients, depending on its formula. Some blends focus on protein, while others contain vitamins, minerals, or workout ingredients, so check the ingredient list to understand what yours is for.
Can a powdered supplement mix replace a meal?
Usually, a powdered supplement mix should not replace a meal unless it is specifically formulated and labeled as a meal replacement. Many blends are intended to supplement a diet and may not provide the range of nutrients found in a balanced meal.
How do you mix a powdered supplement mix without lumps?
Add the powdered supplement mix to liquid in a shaker and shake it well; adding powder after the liquid can help prevent clumps. Follow the package directions for the amount of liquid, and clean the shaker promptly after use.
Can you take a powdered supplement mix without working out?
Yes, you can take a powdered supplement mix without exercising if its ingredients and directions suit your purpose. Workout-focused blends may offer little benefit when you are not training, and stimulant-containing formulas can still affect sleep.
Should you take a powdered supplement mix before or after a workout?
The best time for a powdered supplement mix depends on its ingredients, not just the fact that you exercise. Follow the product directions; if it contains caffeine or other stimulants, avoid taking it close to bedtime.
Can a powdered supplement mix cause side effects?
Yes, a powdered supplement mix can cause side effects such as stomach upset, especially if you take more than directed or react to an ingredient. Stop using it if you develop a concerning reaction, and check the formula for ingredients you already consume elsewhere.
Can you put a powdered supplement mix in a smoothie or coffee?
Often, a powdered supplement mix can be added to a smoothie, but check whether its directions allow mixing it with hot drinks such as coffee. Heat can affect some ingredients, and blending with extra foods changes the drink’s overall nutrient content.
How can you tell if a powdered supplement mix has gone bad?
Discard a powdered supplement mix if it has an unusual smell, discoloration, signs of moisture, or packaging damage. Dry powder can sometimes form harmless small clumps, but a changed appearance or odor is a reason not to use it.
Can a powdered supplement mix interact with medication?
Yes, ingredients in a powdered supplement mix can interact with some medicines, particularly when the blend contains stimulants, herbs, or concentrated vitamins and minerals. If you take medication, ask a pharmacist or doctor to review the product before using it.
Is a powdered supplement mix safe during pregnancy?
Not every powdered supplement mix is suitable during pregnancy, because blends may contain ingredients or amounts that are not appropriate. Check the full formula with your prenatal care professional before using it rather than relying on a general supplement label.
Powdered supplement mix Vitamins & Minerals
Vitamins
B5
0.9mg · 18% DV
B2
0.21mg · 16% DV
B1
0.18mg · 15% DV
B3
2.4mg · 15% DV
Minerals
Copper
0.12mg · 13% DV
Zinc
1.2mg · 11% DV
Selenium
6µg · 11% DV
Manganese
0.24mg · 10% DV
Sodium
90mg · 4% DV
Potassium ⭐
105mg · 3% DV
Powdered supplement mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Powdered supplement mix
To burn the 95 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 Powdered supplement mix?
Powdered supplement mix is a packaged blend intended to be stirred or shaken into a drink or added to food. Formulas vary: some focus on protein, while others include vitamins and minerals or are marketed for exercise support. This blend has a notably protein-rich profile.
Its flavour and texture depend on the ingredients, and it is commonly mixed with water or milk, blended into a smoothie, or stirred into yoghurt or oats. A 30 g serving is a convenient starting point, though you can follow the pack’s serving guidance. With 57.5 g of protein per 100 g, it can add protein to a snack or meal; mixing it with water keeps the drink lighter.
How Nutritious Is Powdered supplement mix?
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 Powdered supplement mix Processed?
NOVA 4
Ultra-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 Powdered supplement mix Contain Allergens?
Contains these allergens:
Which Diets Is Powdered supplement mix 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
Powdered supplement mix Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.42g
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.