Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein, carb and fat mix Calories
Protein, carb and fat mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Protein, carb and fat mix has 200 calories. It contains 20 g of carbs, 20 g of protein, 7 g of fat and 3 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Protein, carb and fat mix Nutrition Facts
Selected: 100 g
200
KCAL / 100G
Carbs
20g
· 7% DV
Protein
20g
· 40% DV
Fat
7g
· 9% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 36% · Fat 28%
Protein, carb and fat mix nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 20 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 20 g | 40% |
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 Protein, carb and fat mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 200 kcal |
| 2 tablespoon (medium) | 30 g | 60 kcal |
| 1 pack (mini) | 40 g | 80 kcal |
| 1 piece (small) | 50 g | 100 kcal |
| 100 g | 100 g | 200 kcal |
| 1 cup (medium) | 120 g | 240 kcal |
| 1 piece (large) | 150 g | 300 kcal |
| 1 cup (large) | 180 g | 360 kcal |
| 1 pack (jumbo) | 200 g | 400 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Protein, carb and fat mix
What foods can you combine to make a protein, carb and fat mix?
A protein, carb and fat mix can be made with foods such as eggs or beans for protein, oats or potatoes for carbs, and nuts or olive oil for fat. For example, Greek yogurt with oats and nuts combines all three in one meal.
What is a good ratio for a protein, carb and fat mix?
There is no single ideal ratio for a protein, carb and fat mix. The right balance changes with the meal and your needs; a useful starting point is to include a protein food, a carbohydrate food and a modest portion of unsaturated fat.
Is a protein, carb and fat mix good after a workout?
Yes, a protein, carb and fat mix can work after a workout. Protein provides amino acids for muscle repair, while carbohydrate helps replenish energy used during exercise; a meal such as beans with rice and vegetables is one practical option.
Can a protein, carb and fat mix help with weight loss?
A protein, carb and fat mix does not cause weight loss by itself; portion size and the meal’s overall energy intake matter. A filling mix built around protein and fiber-rich foods may help manage hunger, while generous added fats can make portions energy-dense.
Does a protein, carb and fat mix keep you full?
A protein, carb and fat mix can make a meal more filling, especially when the carbohydrate source also provides fiber. Protein and fat slow digestion, but including vegetables, beans or whole grains adds bulk and fiber that the mix alone may lack.
How do you make a protein, carb and fat mix for breakfast?
For breakfast, pair a protein food with a carbohydrate and a source of fat. Eggs with whole-grain toast and avocado are one example; oatmeal topped with yogurt and seeds is another. Add fruit or vegetables for variety and fiber.
Is a protein, carb and fat mix suitable for a low-carb diet?
A protein, carb and fat mix can fit a low-carb eating pattern only if its carbohydrate foods and portions are limited enough for that plan. Replace foods such as bread or rice with lower-carbohydrate vegetables, and keep the protein and fat choices appropriate to your meals.
Does a protein, carb and fat mix raise blood sugar?
A protein, carb and fat mix can raise blood sugar because it contains carbohydrate, but the amount and type of carbohydrate matter most. Beans, vegetables and whole grains provide fiber and are generally more useful choices than refined grains or sugary foods.
Can you meal-prep a protein, carb and fat mix?
Yes, you can meal-prep a protein, carb and fat mix by cooking the protein and carbohydrate components ahead and storing them in sealed containers in the refrigerator. Add delicate vegetables, oils or dressings closer to serving time to preserve texture.
What happens if you eat too much of a protein, carb and fat mix?
Eating too much of a protein, carb and fat mix can make a meal more energy-dense than intended and may cause uncomfortable fullness. Large amounts of fat can also feel heavy, so portion the added oils, sauces and nuts rather than pouring them freely.
Protein, carb and fat mix Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B1
0.2mg · 17% DV
B2
0.2mg · 15% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
120mg · 17% DV
Manganese
0.3mg · 13% DV
Selenium
7µg · 13% DV
Copper
0.1mg · 11% DV
Sodium
180mg · 8% DV
Potassium ⭐
220mg · 6% DV
Protein, carb and fat mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein, carb and fat mix
To burn the 200 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.
What is Protein, carb and fat mix?
Protein, carb and fat mix is a broad description for a combination containing all three macronutrients, rather than one traditional dish or a recipe with a fixed set of ingredients. Its exact contents can vary by product or preparation, so there is no single characteristic flavour, texture or way to serve it. Check the product details to see what the mix actually contains.
Nutritionally, it provides a combination of protein, carbohydrates and fat rather than being centred on just one of them. Depending on its form, you could have it with yoghurt or oats at breakfast, or alongside a meal. For a lighter plate, pair it with vegetables or other simple sides, and follow any serving guidance on the packaging.
How Nutritious Is Protein, carb and fat 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
High
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 Protein, carb and fat mix 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 Protein, carb and fat mix Contain Allergens?
No known major allergens
Which Diets Is Protein, carb and fat mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein, carb and fat mix Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.5g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Compare Protein, carb and fat mix
Foods Similar to Protein, carb and fat mix
Have another question about Protein, carb and fat mix?
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.