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Protein electrolyte powder Calories
High-protein electrolyte-enhanced sports powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein electrolyte powder (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 3.6 g of carbs, 21 g of protein, 1.5 g of fat and 0.3 g of fiber. Its 90 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein electrolyte powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
114
KCAL / 30G
Carbs
3.6g
· 1% DV
Protein
21g
· 42% DV
Fat
1.5g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 75% · Fat 12%
Protein electrolyte powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0.02 g | |
| Sodium | 195 mg | 8% |
| Total carbohydrate | 3.6 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 21 g | 42% |
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 electrolyte powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 114 kcal |
| 1 tablespoon (small) | 10 g | 38 kcal |
| 2 tablespoon (double) | 20 g | 76 kcal |
| 1 pack (mini) | 25 g | 95 kcal |
| 1 slice (thick) | 35 g | 133 kcal |
| 1 serving (large) | 45 g | 171 kcal |
| 2 serving (double) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Protein electrolyte powder
What is protein electrolyte powder used for?
Protein electrolyte powder combines protein with electrolytes in one drink, making it a convenient option after exercise or during prolonged activity. The exact electrolytes and amounts vary by product, so check the ingredient and nutrition information.
When should you take protein electrolyte powder?
People commonly take protein electrolyte powder after a workout or during a long training session. It does not have to be taken immediately after exercise; follow the product directions and use it when it fits your routine.
How is protein electrolyte powder different from whey protein?
Protein electrolyte powder provides protein along with electrolytes, while plain whey protein is primarily a protein supplement. The electrolyte blend varies by brand, so compare ingredient lists rather than assuming every powder contains the same minerals.
Can protein electrolyte powder replace a sports drink?
Sometimes, but protein electrolyte powder is not automatically equivalent to a sports drink. Sports drinks may provide carbohydrates and different amounts of electrolytes, while this powder also supplies protein; which fits depends on the demands of your activity.
Should you mix protein electrolyte powder with water or milk?
Water is usually the straightforward choice for protein electrolyte powder, especially when you want a drink for exercise. Milk changes the taste and nutritional content, so use it only if the product directions allow it and it suits your needs.
Does protein electrolyte powder prevent muscle cramps?
No, protein electrolyte powder cannot reliably prevent muscle cramps. Electrolyte losses may contribute to cramping in some situations, but fatigue and exercise intensity can also play a part; taking the powder is not a guaranteed fix.
Can you use protein electrolyte powder on rest days?
Yes, you can use protein electrolyte powder on a rest day if it helps you meet your protein needs. The electrolyte component may be less useful when you have not exercised heavily or sweated much.
Can you take protein electrolyte powder with creatine?
Often, protein electrolyte powder and creatine can be taken in the same routine, but check both product labels for other added ingredients. Mixing them does not make either supplement necessary, and follow each product’s directions.
Is protein electrolyte powder suitable for people with kidney disease?
People with kidney disease should not assume protein electrolyte powder is safe for them. Protein and electrolyte needs can be affected by kidney function and treatment, so ask your doctor or dietitian before using it.
What happens if you take too much protein electrolyte powder?
Taking too much protein electrolyte powder may cause digestive discomfort, and excessive protein or electrolyte intake can be unsuitable for some people. Stick to the product directions rather than using extra servings to replace meals or fluids.
Protein electrolyte powder Vitamins & Minerals
Vitamins
B12
0.24µg · 10% DV
B2
0.12mg · 9% DV
B5
0.45mg · 9% DV
B6
0.15mg · 9% DV
Minerals
Phosphorus
90mg · 13% DV
Magnesium
36mg · 9% DV
Sodium
195mg · 8% DV
Calcium
66mg · 7% DV
Potassium ⭐
150mg · 4% DV
Protein electrolyte powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein electrolyte powder
To burn the 114 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 electrolyte powder?
Protein electrolyte powder is a sports supplement designed to provide protein alongside electrolytes. It is usually stirred or shaken into water; the protein source and electrolyte blend can vary by product, so check the label for mixing and serving guidance.
Flavoured versions are often mildly sweet, making them an easy drink after a workout or during an active day. It is used in gyms and sports routines around the world, though it need not replace a meal or a balanced recovery snack. With 70 g of protein per 100 g, it is a concentrated way to add protein. Mix it with enough water for a lighter taste, or have it alongside fruit or yoghurt if you want a more substantial snack.
How Nutritious Is Protein electrolyte 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 electrolyte powder 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 electrolyte powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein electrolyte powder 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 electrolyte powder Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.