1 slice (medium) of Protein Powder (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 2.4 g of carbs, 22.5 g of protein, 1.5 g of fat and 0.6 g of fiber. Its 180 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Protein Powder?

Protein Powder is a concentrated protein product made from sources such as milk or plants, then mixed into drinks and foods. The source, flavour and other ingredients vary by product, so check the label for serving and mixing guidance.

Its taste can range from fairly neutral to sweet, and it blends into a shake or adds thickness to yoghurt and porridge. People commonly use it after exercise or add it to breakfast; smoothies and shaker bottles are convenient options in many places. It is protein-rich, with 75 g of protein per 100 g. For a more filling snack, blend it with fruit or stir it into oats, rather than relying on it as a substitute for varied meals.

Protein Powder Nutrition Facts

Selected: 100 g

380

KCAL / 100G

Carbs

· 3% DV

Protein

75g

· 150% DV

Fat

· 6% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 8% · Protein 80% · Fat 12%

Protein Powder Vitamins & Minerals

Vitamins

B12

2µg · 83% DV

0.8mg · 62% DV

0.5mg · 42% DV

0.7mg · 41% DV

Minerals

Phosphorus

600mg · 86% DV

Calcium

400mg · 40% DV

Potassium ⭐

700mg · 21% DV

Magnesium

80mg · 19% DV

How Nutritious Is Protein Powder?

Nutrient density

High

65/ 100

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

42/ 100

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.

Protein Powder Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein Powder

To burn the 380 calories in 100 g:

🚶

94min

Walking (5 km/h)

🏃

39min

Running (8 km/h)

🚴

52min

Cycling

🏊

44min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Protein 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 Powder Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Protein Powder Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Protein Powder Fat Profile

SATURATED

2.5g

MONOUNSATURATED

1.5g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 1.5:1

Below the ideal 4:1 — a good omega balance.

Compare Protein Powder

🥤vs🥚

Protein Powder vs Egg237 kcal more per 100 g

→🥤vs🍲

Protein Powder vs Chicken Soup335 kcal more per 100 g

→🥤vs🍳

Protein Powder vs Menemen285 kcal more per 100 g

→🥤vs🥘

Protein Powder vs Green Beans with Meat295 kcal more per 100 g

→

Foods Similar to Protein Powder

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

🍗🍚

Chicken Rice Pilaf

145 kcal

Frequently Asked Questions About Protein Powder

What is Protein Powder made from?

Protein Powder is made from concentrated protein sources such as milk whey or casein, soy, peas, or other plants. Some products combine sources and add flavorings or sweeteners, so the exact ingredients depend on the type of powder.

How do you use Protein Powder?

Mix Protein Powder into water or another drink, following the serving directions on the package. You can also stir it into yogurt or oatmeal or blend it into a smoothie. Mixing it with liquid before drinking helps prevent dry powder from being inhaled.

When should you take Protein Powder?

You can take Protein Powder whenever it helps you meet your daily protein needs; it does not have to be taken immediately after exercise. Having it after a workout is convenient, but a regular meal can provide protein just as well.

Does Protein Powder help build muscle?

Protein Powder can help support muscle growth when it helps you get enough protein alongside regular resistance training. It cannot build muscle on its own: progressive workouts, adequate food, and recovery are also important.

Is Protein Powder safe to take every day?

Protein Powder is generally safe for healthy adults when used as directed, but it should supplement food rather than routinely replace balanced meals. People with kidney disease or those taking regular medication should ask a healthcare professional whether it is suitable for them.

How much Protein Powder should you take per day?

There is no single daily amount of Protein Powder that suits everyone. Use enough to fill the gap between your dietary protein intake and your needs, rather than treating the scoop size as a target. Check the serving instructions for the specific product.

Should you mix Protein Powder with milk or water?

Either works: water makes Protein Powder lighter and easy to prepare, while milk gives it a creamier texture and taste. Choose based on preference and how you tolerate the drink; a suitable plant-based beverage is another option.

Does Protein Powder cause weight gain?

Protein Powder does not automatically cause weight gain, but it adds energy to your diet. If you regularly consume it on top of what you already eat, it may contribute to weight gain; using it to replace a less suitable snack changes the overall balance.

What is the difference between whey and plant-based Protein Powder?

Whey Protein Powder comes from milk, while plant-based versions are made from sources such as soy, pea, or rice. They differ in taste, texture, and amino acid composition. A blend of plant proteins can provide a broader range of essential amino acids.

Can you cook or bake with Protein Powder?

Yes, Protein Powder can be added to pancakes, muffins, oatmeal, or smoothies. Heating does not make its protein disappear, but it can alter texture and make baked goods dry or dense. Replace only part of the flour and adjust the liquid.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026