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Protein meal powder Calories
High-protein meal powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein meal powder (50 g) has 195 calories. That works out to 390 calories per 100 g. It contains 14 g of carbs, 25 g of protein, 4 g of fat and 3.5 g of fiber. Its 210 mg of Phosphorus covers 30% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein meal powder Nutrition Facts
Selected: 1 serving (medium) · 50 g
195
KCAL / 50G
Carbs
14g
· 5% DV
Protein
25g
· 50% DV
Fat
4g
· 5% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 52% · Fat 19%
Protein meal powder nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0.05 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 14 g | 5% |
| Fiber | 3.5 g | 13% |
| Protein | 25 g | 50% |
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 meal powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 195 kcal |
| 1 tablespoon (shredded) | 10 g | 39 kcal |
| 2 tablespoon (double) | 20 g | 78 kcal |
| 1 serving (small) | 35 g | 137 kcal |
| 1 pack (mini) | 50 g | 195 kcal |
| 1 serving (large) | 70 g | 273 kcal |
| 1 cup (whole) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Protein meal powder
What ingredients are usually in protein meal powder?
Protein meal powder typically combines a protein source with ingredients such as carbohydrates, fibre, fats, flavourings or added micronutrients. The exact blend differs by product, so the name alone does not guarantee that it provides everything in a complete meal.
Can protein meal powder replace breakfast?
Yes, protein meal powder can be a convenient breakfast option, but it is not automatically a nutritionally complete meal. Check what the specific product provides, and consider pairing it with whole foods such as fruit if you want a more substantial breakfast.
What should I mix protein meal powder with?
You can mix protein meal powder with water or milk, depending on the taste and texture you prefer. A shaker or blender helps make it smooth; adding the powder gradually to the liquid can also reduce clumps.
Is protein meal powder better than a regular protein shake after exercise?
Not necessarily. Protein meal powder may provide more than protein alone, while a regular protein shake may suit someone who only wants a protein source. Choose based on whether you need a broader snack or meal, rather than expecting one to work better for everyone.
Can protein meal powder help with weight loss?
Protein meal powder may help when it replaces a more energy-dense meal and makes your routine easier to manage. It does not cause weight loss by itself, and adding it on top of your usual meals may work against your goal.
Can you add protein meal powder to coffee or hot drinks?
You can add protein meal powder to a hot drink, but boiling liquid can make it clump and become grainy. Mix it first with a small amount of cool or lukewarm liquid, then stir that mixture into the drink.
Can protein meal powder be used in baking?
Yes, protein meal powder can be added to baked goods, but it may change their texture and flavour. Start by replacing only part of the flour in a recipe; using too much can make the result dry or dense.
Does protein meal powder cause bloating or stomach discomfort?
It can cause bloating or stomach discomfort in some people, particularly if the product contains ingredients they do not tolerate or they consume a large amount at once. Try a smaller portion, and avoid it if you have an allergy to one of its ingredients.
How long does protein meal powder last after opening?
Opened protein meal powder usually keeps best when tightly sealed and stored somewhere cool and dry. Moisture can cause clumping and affect quality, so follow the package’s storage directions and use-by date.
Is protein meal powder suitable as a daily meal replacement?
It can be used regularly if the product directions allow it, but protein meal powder should not crowd out a varied diet. Check whether the product is intended to replace a full meal, and keep whole foods in your routine for variety.
Protein meal powder Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B5
1mg · 20% DV
Biotin
6µg · 20% DV
B2
0.25mg · 19% DV
Minerals
Phosphorus
210mg · 30% DV
Copper
0.18mg · 20% DV
Manganese
0.4mg · 17% DV
Selenium
9µg · 16% DV
Potassium ⭐
325mg · 10% DV
Sodium
210mg · 9% DV
Protein meal powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein meal powder
To burn the 195 calories in 1 serving (medium) (50 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 meal powder?
Protein meal powder is a powdered, protein-focused meal product. Formulas vary by brand, but the powder may also provide carbohydrates, fat and fibre. It is usually stirred or shaken with water or milk, or blended into a smoothie; adding fruit or oats can make the serving more substantial.
It can be useful when you need a quick breakfast or snack, though it need not replace a varied meal. In places where powdered meal products are common, people often use them at home, at work or after exercise. The powder provides 50 g of protein per 100 g. Follow the serving guidance on the pack, and pair it with fruit or another everyday food if you want a more rounded option.
How Nutritious Is Protein meal 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
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 meal 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 meal powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein meal 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 meal powder Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.