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Protein supplement Calories
High-protein supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein supplement (30 g) has 122 calories. That works out to 406 calories per 100 g. It contains 0 g of carbs, 20.6 g of protein, 0 g of fat and 0 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein supplement Nutrition Facts
Selected: 1 serving (medium) · 30 g
122
KCAL / 30G
Carbs
0g
· 0% DV
Protein
20.6g
· 41% DV
Fat
0g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 100% · Fat 0%
Protein supplement nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.6 g | 41% |
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 Protein supplement?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 122 kcal |
| 1 tablespoon (small) | 10 g | 41 kcal |
| 2 tablespoon (medium) | 20 g | 81 kcal |
| 1 ounce (medium) | 28 g | 114 kcal |
| 1 serving (large) | 40 g | 162 kcal |
| 2 serving (double) | 60 g | 244 kcal |
| 1 cup (shredded) | 90 g | 365 kcal |
| 100 g | 100 g | 406 kcal |
Calculated from 406 calories per 100 g.
Frequently Asked Questions About Protein supplement
What is a protein supplement made from?
A protein supplement is usually made by extracting and concentrating protein from sources such as milk, soy, peas, or rice. Many powders are then dried and blended with other ingredients; the source and recipe vary by product.
Does a protein supplement help build muscle?
A protein supplement can support muscle growth by helping you meet your protein needs, but it does not build muscle on its own. Progressive resistance training and enough food are also needed.
When should you take a protein supplement?
You can take a protein supplement whenever it fits your routine; there is no need to drink it immediately after exercise. Having it after a workout may be convenient, but meals and overall daily intake matter more than precise timing.
Can you take a protein supplement without working out?
Yes, you can use a protein supplement without exercising. It may help fill a gap in your diet, but it will not increase muscle by itself, and it is not necessary if you already get enough protein from food.
Is it better to mix a protein supplement with water or milk?
Either works. Water makes a lighter drink, while milk gives it a creamier texture and adds nutrients. Shake the powder thoroughly with your chosen liquid to help prevent lumps.
Can a protein supplement replace a meal?
No, a protein supplement is not a complete meal replacement by itself. It can provide protein, but it may not offer the range of nutrients found in a meal made with varied foods.
Can a protein supplement cause weight gain?
A protein supplement does not automatically cause weight gain. Adding it to your usual meals increases your overall energy intake, which can lead to weight gain if that intake consistently exceeds what your body uses.
How much protein supplement should you take each day?
The amount depends on how much protein you already get from food and your individual needs. Follow the product’s serving directions rather than treating the supplement as a replacement for a varied diet.
Can a protein supplement cause bloating or stomach problems?
Yes, some people experience bloating, gas, or stomach discomfort after using a protein supplement. Milk-based products may be a problem for people sensitive to lactose; stop using it if symptoms persist.
Is a protein supplement safe for people with kidney disease?
People with kidney disease may need to limit or manage their protein intake, so a protein supplement is not automatically suitable for them. Ask your doctor or dietitian before using one.
Protein supplement Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
B12
0.15µg · 6% DV
B5
0.3mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Magnesium
27mg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
75mg · 3% DV
Protein supplement Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein supplement
To burn the 122 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 Protein supplement?
A protein supplement is a concentrated product used to add protein to drinks or foods, most often as a powder stirred or shaken into liquid. Formulations vary; dairy-derived proteins are common, while flavours and texture differ by product. A plain version may taste mildly milky, and mixing it well helps avoid a lumpy or gritty texture.
People commonly use a protein supplement after exercise, or add it to breakfast, porridge or a smoothie. It is high in protein, with 68.57 g per 100 g, but it need not replace a balanced meal. For a lighter drink, mix it with water; for a more substantial snack, pair it with fruit or oats.
How Nutritious Is Protein supplement?
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
Low
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 supplement 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 supplement Contain Allergens?
Contains these allergens:
Which Diets Is Protein supplement 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 supplement Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.