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Power shake Calories
An energy- and protein-rich drink made with milk, banana, oats, and whey protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Power shake (300 g) has 318 calories. That works out to 106 calories per 100 g. It contains 41.1 g of carbs, 23.1 g of protein, 7.2 g of fat and 3.6 g of fiber. Its 375 mg of Phosphorus covers 54% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Power shake Nutrition Facts
Selected: 1 cup (medium) · 300 g
318
KCAL / 300G
Carbs
41.1g
· 15% DV
Protein
23.1g
· 46% DV
Fat
7.2g
· 9% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 29% · Fat 20%
Power shake nutrition facts table · 1 cup (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 318 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 3.45 g | 17% |
| Trans fat | 0.12 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 41.1 g | 15% |
| Fiber | 3.6 g | 13% |
| Protein | 23.1 g | 46% |
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 Power shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 300 g | 318 kcal |
| 100 g | 100 g | 106 kcal |
| 1 cup (small) | 150 g | 159 kcal |
| 1 cup (small) | 200 g | 212 kcal |
| 1 cup (medium) | 250 g | 265 kcal |
| 1 cup (large) | 300 g | 318 kcal |
| 1 serving (medium) | 300 g | 318 kcal |
| 1 bottle (medium) | 330 g | 350 kcal |
| 1.5 cup (extra large) | 450 g | 477 kcal |
| 1 bottle (large) | 500 g | 530 kcal |
Calculated from 106 calories per 100 g.
Frequently Asked Questions About Power shake
How do you make a power shake at home?
Blend milk, banana, oats and whey protein until smooth to make a power shake. Add a little more milk if it is too thick, or more oats for a thicker texture. Drink it soon after blending for the best consistency.
Is a power shake better before or after a workout?
A power shake can work before or after a workout, but many people have it afterward as a convenient source of protein and energy. If a full drink feels uncomfortable during exercise, have it earlier or save it for afterward.
Does a power shake help build muscle?
Yes, a power shake can contribute protein from milk and whey, which supports muscle repair and growth when paired with strength training. It does not build muscle by itself; your overall eating pattern and training matter too.
Can a power shake replace breakfast?
Yes, a power shake can be a quick breakfast because it combines milk, banana, oats and whey protein. If it does not keep you satisfied, pair it with something you can chew, such as toast or fruit.
Do you need to cook the oats for a power shake?
No, you can blend uncooked oats into a power shake without cooking them first. For a smoother drink, let the oats soak in the milk briefly before blending; soaking is optional, not a safety requirement.
How long does a power shake keep in the fridge?
A power shake is best made fresh, but you can refrigerate it in a sealed container and drink it the same day. The oats may thicken and the ingredients may separate, so shake it well before drinking.
Can you make a power shake without whey protein?
Yes, you can leave whey protein out of a power shake; the milk still provides protein, though the drink will contain less than the whey-based version. For a thicker texture, blend the remaining ingredients well and adjust the milk.
Can you use a different milk in a power shake?
Yes, you can make a power shake with a different milk, including lactose-free milk. Plant-based drinks also work, but their protein content varies, so the finished shake may provide less protein than one made with dairy milk.
Will a power shake help you gain weight?
A power shake can support weight gain if it adds energy beyond what you use over time. Having it in addition to your usual meals is more likely to increase your intake than using it to replace a meal.
Can you prepare a power shake the night before?
Yes, you can blend a power shake the night before and keep it covered in the refrigerator. The oats will absorb liquid and thicken the drink overnight, so shake it before drinking and add milk if needed.
Power shake Vitamins & Minerals
Vitamins
B2
0.6mg · 46% DV
B12
1.05µg · 44% DV
B1
0.27mg · 23% DV
B6
0.36mg · 21% DV
Minerals
Phosphorus
375mg · 54% DV
Calcium
315mg · 32% DV
Manganese
0.72mg · 31% DV
Selenium
17µg · 31% DV
Potassium ⭐
705mg · 21% DV
Sodium
144mg · 6% DV
Power shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Power shake
To burn the 318 calories in 1 cup (medium) (300 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 Power shake?
A Power shake is a filling blended drink made with milk, banana, oats and whey protein. It is a familiar fitness-style shake that you can make at home in minutes, with the oats and banana giving it body and the whey adding protein.
It tastes mildly sweet and creamy, with a thicker, slightly hearty texture than a simple fruit smoothie. Serve it chilled for breakfast, as a snack, or after a workout; it also travels well in a bottle if you drink it soon after making it. The combination makes it a protein- and energy-rich option, with 7.7 g of protein per 100 g. For a lighter shake, use less oats or blend in extra milk.
How Nutritious Is Power 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 Power shake Processed?
NOVA 2
Minimally 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 Power shake Contain Allergens?
Contains these allergens:
Which Diets Is Power shake 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
Power shake Fat Profile
SATURATED
3.45g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.