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Protein powder (20g protein) Calories
High protein, low fat and carbs, sports nutrition
CALORIES
GI
POTASSIUM
FIBER
Protein powder (20g protein) Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
8g
· 8%
Protein
80g
· 79%
Fat
6g
· 13%
Fiber
2g
Protein powder (20g protein) Vitamins & Minerals
Vitamins
B12
2µg · 83% DV
B2
0.7mg · 54% DV
B1
0.5mg · 42% DV
B6
0.6mg · 35% DV
Minerals
Phosphorus
400mg · 57% DV
Calcium
400mg · 40% DV
Iron
5mg · 28% DV
Magnesium
80mg · 19% DV
Protein powder (20g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Protein powder (20g protein) 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 (20g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder (20g protein) 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 (20g protein) Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1.5g
POLYUNSATURATED
2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Protein powder (20g protein)
Protein powder (20g protein) — Frequently Asked Questions
Is protein powder better with water or milk?
Both work well; water keeps it lighter and easier to drink, while milk makes it creamier and more filling. Using milk also increases the total nutrition of the shake.
How do I mix protein powder without lumps?
Add the liquid first and the powder second for a smoother shake. A shaker bottle, brief shaking in stages, and avoiding very hot liquid usually help prevent clumping.
Is it better before or after a workout?
For most people, the best time is simply when it helps them meet their daily protein target. Post-workout is popular because it is convenient, but pre-workout can also be useful if you have not eaten for a while.
Can protein powder replace a meal?
On its own, it is usually not a complete meal because it may lack enough fibre, healthy fats, and variety of micronutrients. It works better when paired with foods like yogurt, oats, fruit, or nuts.
Does protein powder harm the kidneys?
In people with healthy kidneys, moderate use is not generally considered harmful by itself. People with kidney disease or who have been told to limit protein should check with a clinician first.
Can people with lactose intolerance use protein powder?
This product contains dairy, so some people may have symptoms depending on the type and their tolerance. Some tolerate whey isolate better than other dairy-based powders, but a milk allergy is a different issue and needs stricter avoidance.
Does protein powder make you gain weight?
Not automatically; weight gain depends on your overall calorie intake. It can contribute if large servings or extras like milk, nut butter, and oats push you into a calorie surplus.
Does heating protein powder destroy the protein?
Heat can change the structure of protein, but it does not make the protein disappear. That is why protein powder can still be used in oats, pancakes, or baked recipes.
Is it okay to use protein powder every day?
Yes, daily use can be fine if it helps you cover your protein needs conveniently. It is still best to get most of your nutrition from a varied diet rather than relying heavily on powder alone.
How should protein powder be stored after opening?
Keep it tightly sealed in a cool, dry place away from direct sunlight. Moisture can cause clumping and shorten quality, so avoid using a wet scoop.
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Nutrition data compiled from USDA FoodData Central and scientific sources.