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Protein Powder (24g) Calories
High-protein powder blend
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Powder (24g) (24 g) has 96 calories. That works out to 400 calories per 100 g. It contains 1.7 g of carbs, 19.2 g of protein, 1.4 g of fat and 0.5 g of fiber. Its 96 mg of Phosphorus covers 14% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein Powder (24g) Nutrition Facts
Selected: 1 serving (medium) · 24 g
96
KCAL / 24G
Carbs
1.7g
· 1% DV
Protein
19.2g
· 38% DV
Fat
1.4g
· 2% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 80% · Fat 13%
Protein Powder (24g) nutrition facts table · 1 serving (medium) (24 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 48 mg | 2% |
| Total carbohydrate | 1.7 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 19.2 g | 38% |
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 (24g)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 24 g | 96 kcal |
| 1 teaspoon (small) | 5 g | 20 kcal |
| 1 tablespoon (medium) | 10 g | 40 kcal |
| 1 slice (small) | 12 g | 48 kcal |
| 2 tablespoon (large) | 20 g | 80 kcal |
| 1 slice (medium) | 24 g | 96 kcal |
| 1 cup (large) | 80 g | 320 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Protein Powder (24g)
How do you use protein powder?
Protein powder is usually mixed into water or milk and shaken until smooth. You can also stir it into foods such as yogurt or oatmeal; follow the serving directions on the product rather than guessing the scoop size.
When is the best time to take protein powder?
There is no required time to take protein powder. Having it after a workout is convenient for some people, but getting enough protein across the day matters more than taking it at a precise moment.
How much protein powder should you take?
Use the serving size listed on the product, and consider how much protein you already get from meals. A scoop is not a universal dose, so avoid adding several servings simply because you exercised.
Is protein powder better with water or milk?
Either works: water makes a lighter drink, while milk gives protein powder a creamier texture. Add the powder to the liquid and shake well; choose based on taste and how you want to use it.
Can you put protein powder in coffee?
Yes, protein powder can be mixed into coffee, but adding it directly to very hot coffee may make it clump. First whisk it with a little cool liquid, then stir that mixture into the coffee.
Does protein powder help build muscle without working out?
No, protein powder alone does not build muscle. It supplies protein, but muscle growth also requires resistance exercise and adequate recovery; without that training stimulus, drinking it is not a shortcut to stronger muscles.
Can protein powder replace a meal?
Usually, protein powder alone is not a complete meal because it may not provide the range of nutrients found in a balanced meal. Use it as a convenient addition, not as a routine substitute for meals.
Does protein powder cause bloating?
It can cause bloating or other digestive discomfort in some people. Dairy-containing powders may bother people sensitive to particular milk components, and taking a large amount at once can also feel uncomfortable.
Does protein powder expire after opening?
Yes, protein powder can lose quality or spoil, especially if moisture gets into the container. Keep it tightly closed in a cool, dry place and use the package’s storage instructions and date.
Is protein powder bad for your kidneys?
Recommended use has not been shown to harm healthy kidneys. People with kidney disease may need an individualized protein limit, so ask your doctor or dietitian before adding protein powder.
Protein Powder (24g) Vitamins & Minerals
Vitamins
B2
0.12mg · 9% DV
B12
0.12µg · 5% DV
B1
0.02mg · 2% DV
Biotin
0.48µg · 2% DV
Minerals
Phosphorus
96mg · 14% DV
Calcium
96mg · 10% DV
Magnesium
12mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
72mg · 2% DV
Sodium
48mg · 2% DV
Protein Powder (24g) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder (24g)
To burn the 96 calories in 1 serving (medium) (24 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 (24g)?
Protein powder is a blend of concentrated protein ingredients milled into a powder; the source and flavour vary by product. Stir or shake it into water or milk, or blend it into a smoothie. It is often used after a workout, but it can also be mixed into breakfast porridge or yoghurt when you want a more filling option.
Its taste and texture depend on the blend, and shaking it well helps prevent lumps. At 80 g of protein per 100 g, protein powder is a protein-dense choice, with comparatively little carbohydrate and fat. A measured serving pairs easily with fruit or oats; for a lighter drink, mix it with water rather than milk.
How Nutritious Is Protein Powder (24g)?
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 (24g) 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 (24g) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder (24g) 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
— Not suitable
Low FODMAP
— Not suitable
Protein Powder (24g) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.