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Protein drink powder Calories
High-protein powdered drink mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein drink powder (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 3 g of carbs, 22.5 g of protein, 1.8 g of fat and 0.6 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein drink powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
117
KCAL / 30G
Carbs
3g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.8g
· 2% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 76% · Fat 14%
Protein drink powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.03 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 22.5 g | 45% |
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 drink powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 117 kcal |
| 1 tablespoon (small) | 10 g | 39 kcal |
| 2 tablespoon (medium) | 20 g | 78 kcal |
| 1 ounce (medium) | 28 g | 109 kcal |
| 1 serving (large) | 45 g | 176 kcal |
| 2 serving (double) | 60 g | 234 kcal |
| 1 cup (shredded) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Protein drink powder
How do you use protein drink powder?
Mix protein drink powder into the liquid of your choice and shake or stir until smooth. Adding the powder to the liquid, rather than pouring liquid onto a pile of powder, can help prevent clumps; follow the product’s mixing directions.
How much protein drink powder should you take a day?
Use the serving amount stated on the product, and count its protein alongside what you get from meals. More scoops are not automatically better; your needs vary with your diet, activity, and health.
Can you mix protein drink powder with water instead of milk?
Yes, protein drink powder mixes with water as well as milk. Water gives it a lighter taste, while milk makes the drink creamier. The result also depends on the powder’s flavor and how well it dissolves.
Is protein drink powder better before or after a workout?
Protein drink powder can be taken before or after exercise; there is no single required time. Many people find it convenient after training, but having protein regularly through meals matters more than timing one shake precisely.
Can protein drink powder replace a meal?
Protein drink powder alone is not a complete meal. It may provide protein without the variety of vegetables, fruit, and other foods found in a balanced meal, so use it as a supplement rather than a routine meal replacement.
Does protein drink powder make you gain weight?
Protein drink powder does not cause weight gain by itself. Adding it on top of your usual meals can increase your overall energy intake, while using it in place of something else may not; the rest of your eating pattern matters.
Can you put protein drink powder in coffee?
Yes, you can add protein drink powder to coffee, but very hot coffee may make it clump. First whisk the powder with a little cool liquid until smooth, then stir that mixture into the coffee.
Can you bake with protein drink powder?
Yes, protein drink powder can be used in recipes such as muffins or pancakes. It can change the texture and moisture of baked goods, so replace only part of the flour and adjust the liquid if the batter becomes too thick.
Does protein drink powder go bad after opening?
Yes, protein drink powder can lose quality or spoil if exposed to moisture or poor storage. Keep it tightly sealed in a cool, dry place, use a clean dry scoop, and follow the package’s date and storage instructions.
Can protein drink powder harm your kidneys?
Protein drink powder has not been shown to damage the kidneys of healthy adults when used as directed. If you have kidney disease or have been told to limit protein, ask your doctor before adding it to your diet.
Protein drink powder Vitamins & Minerals
Vitamins
B12
0.36µg · 15% DV
Biotin
3.6µg · 12% DV
B2
0.15mg · 12% DV
B3
1.8mg · 11% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
150mg · 15% DV
Zinc
0.9mg · 8% DV
Copper
0.06mg · 7% DV
Potassium ⭐
180mg · 5% DV
Sodium
105mg · 5% DV
Protein drink powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein drink powder
To burn the 117 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 drink powder?
Protein drink powder is a concentrated powdered mix designed to be stirred or shaken into a drink. Its protein may come from milk, soy or other plant sources, and the exact blend and flavour vary by product. It is a convenient alternative to preparing a protein-rich snack from whole foods, rather than a dish tied to one particular cuisine.
People commonly mix it with water or milk for a quick breakfast, between-meal drink or post-workout option. The result can be smooth or slightly thick, with flavour depending on the powder and liquid used. At 75 g of protein per 100 g, it is notably protein-dense. Use water for a lighter drink, or blend it with fruit and yoghurt when you want something more filling.
How Nutritious Is Protein drink 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.
Is Protein drink powder 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 Protein drink powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein drink powder 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
Protein drink powder Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.51g
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.