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Protein powder (22g protein) Calories
High-protein powder supplement, commonly used by athletes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder (22g protein) (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 2.4 g of carbs, 23.1 g of protein, 1.2 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 powder (22g protein) Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
23.1g
· 46% DV
Fat
1.2g
· 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 9% · Protein 82% · Fat 9%
Protein powder (22g protein) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 23.1 g | 46% |
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 powder (22g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 tablespoon (small) | 10 g | 37 kcal |
| 2 tablespoon (medium) | 20 g | 74 kcal |
| 1 serving (small) | 20 g | 74 kcal |
| 1 slice (medium) | 30 g | 111 kcal |
| 1 pack (medium) | 35 g | 130 kcal |
| 1 slice (large) | 40 g | 148 kcal |
| 1 serving (large) | 40 g | 148 kcal |
| 1 cup (large) | 80 g | 296 kcal |
| 100 g | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Protein powder (22g protein)
What is protein powder made from?
Protein powder is made by extracting protein from sources such as milk, soy, peas or rice and drying it into a powder. The source matters: whey and casein come from milk, while plant-based powders use legumes or grains.
Is protein powder better with water or milk?
Protein powder works with either water or milk. Water makes a lighter shake, while milk gives it a creamier texture and adds nutrients from the milk. Use water or a suitable milk alternative if dairy does not agree with you.
When should you take protein powder, before or after a workout?
You can take protein powder before or after a workout. Having it after exercise is convenient for recovery, but there is no need to drink it immediately; meeting your protein needs over the day matters more.
Can you bake with protein powder?
Yes, protein powder can be added to baked goods such as muffins, pancakes and bread. It can make the mixture drier or denser, so replace only part of the flour and add enough liquid to maintain the texture.
Does protein powder cause weight gain?
Protein powder can contribute to weight gain if it adds more energy to your diet than you use. It is not inherently fattening, but drinking shakes on top of your usual meals can increase your overall intake.
Can protein powder damage your kidneys?
For people with healthy kidneys, protein powder used in sensible amounts has not been shown to cause kidney damage. If you have kidney disease, ask your healthcare professional how much protein is appropriate for you.
What is the difference between whey and plant-based protein powder?
Whey protein powder comes from milk, while plant-based powders are made from sources such as soy, peas or rice. Their taste and amino-acid profiles differ, and whey is unsuitable for people with a milk allergy.
Can you take protein powder every day?
Yes, protein powder can be used daily, but it is a supplement rather than a requirement. If meals already provide enough protein, a shake may be unnecessary; count it as part of your overall daily intake.
How long does protein powder last after opening?
Protein powder usually keeps well after opening when stored in a cool, dry place with the lid tightly closed. Keep moisture out of the container and follow its stated use-by date; discard it if it develops an unusual smell or appearance.
Can protein powder replace a meal?
Protein powder alone is not a nutritionally complete meal. It supplies protein but does not provide the range of foods a balanced meal offers; pair it with ingredients such as fruit, oats or yogurt when you need a more substantial snack.
Protein powder (22g protein) Vitamins & Minerals
Vitamins
B2
0.15mg · 12% DV
B12
0.21µg · 9% DV
B6
0.09mg · 5% DV
B1
0.06mg · 5% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
105mg · 11% DV
Magnesium
18mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
105mg · 3% DV
Sodium
54mg · 2% DV
Protein powder (22g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder (22g protein)
To burn the 111 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 powder (22g protein)?
Protein powder is a concentrated powder made from protein sources such as whey or casein from milk, or plant proteins. Products vary in ingredients, flavour and texture, and are usually mixed into water, milk or another drink rather than eaten on their own.
People use it around workouts or as a convenient addition to breakfast, blending it into smoothies, oats or yoghurt. In the US and elsewhere, it is also common in home-made shakes; mixing it thoroughly helps avoid a grainy texture. It is high in protein, with comparatively little carbohydrate and fat. If you want a more filling option, blend a serving with fruit and oats, and follow the portion guidance on the product label.
How Nutritious Is Protein powder (22g protein)?
Nutrient density
High
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 powder (22g 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 (22g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder (22g protein) 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 powder (22g protein) Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.