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Protein Powder (contains 30g protein) Calories
High protein, low fat and carbs, ideal for athletes
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Powder (contains 30g protein) (40 g) has 160 calories. That works out to 400 calories per 100 g. It contains 4 g of carbs, 30 g of protein, 2 g of fat and 0.8 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein Powder (contains 30g protein) Nutrition Facts
Selected: 1 serving (medium) · 40 g
160
KCAL / 40G
Carbs
4g
· 1% DV
Protein
30g
· 60% DV
Fat
2g
· 3% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 78% · Fat 12%
Protein Powder (contains 30g protein) nutrition facts table · 1 serving (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 4 g | 1% |
| Fiber | 0.8 g | 3% |
| Protein | 30 g | 60% |
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 (contains 30g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 40 g | 160 kcal |
| 2 tablespoon (medium) | 20 g | 80 kcal |
| 1 slice (thin) | 25 g | 100 kcal |
| 1 serving (small) | 30 g | 120 kcal |
| 1 pack (mini) | 30 g | 120 kcal |
| 1 piece (medium) | 35 g | 140 kcal |
| 1 serving (large) | 60 g | 240 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 (contains 30g protein)
Can protein powder replace a meal?
Protein powder on its own is not a balanced meal: it may lack the fibre and range of nutrients found in whole foods. If you use it in a meal, combine it with filling foods such as fruit, oats, or yogurt.
What is the difference between whey protein isolate and concentrate?
Whey isolate is more extensively filtered and generally contains less lactose and fat than whey concentrate. Both are dairy-derived protein powders; concentrate is often creamier, while isolate may suit people who tolerate only small amounts of lactose.
Can you mix protein powder into coffee?
Yes, you can mix protein powder into coffee, but very hot coffee can make it clump. Stir the powder first into a little cool milk or water, then add the coffee gradually for a smoother drink.
Does protein powder cause bloating?
Protein powder can cause bloating in some people, particularly if it contains lactose or certain sweeteners they do not tolerate well. Try a smaller serving or a different protein source and see whether the symptoms settle.
Can you bake with protein powder?
Yes, protein powder can be used in pancakes, muffins, and other baked recipes, but it does not behave exactly like flour. Replacing too much flour can make the result dry or dense, so use a recipe designed for protein powder.
Is protein powder safe to take every day?
For most healthy adults, using protein powder daily in a suitable serving is generally safe. It is a convenient food, not a requirement; keep whole-food protein sources in your diet and avoid routinely exceeding your needs.
Does protein powder expire?
Yes, protein powder has a best-before or expiration date, and its quality can decline over time, especially after exposure to moisture or heat. Follow the package date and discard it if its smell, appearance, or texture changes noticeably.
Can you take protein powder while pregnant?
Protein powder is not automatically suitable during pregnancy because ingredients and added supplements vary by product. Ask your prenatal clinician before using it, especially if you have pregnancy-related dietary restrictions or already take other supplements.
Should you take protein powder on rest days?
You can use protein powder on rest days if it helps you meet your usual protein needs. Muscles recover between workouts too, but a shake is optional when meals already provide enough protein.
Can protein powder help build muscle without exercise?
No, protein powder alone does not build substantial muscle. It supplies protein used in muscle repair, but progressive resistance exercise is the key stimulus; the powder is only a convenient way to support your overall diet.
Protein Powder (contains 30g protein) Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.32mg · 25% DV
B1
0.2mg · 17% DV
B6
0.24mg · 14% DV
Minerals
Phosphorus
200mg · 29% DV
Calcium
160mg · 16% DV
Copper
0.12mg · 13% DV
Iron
2mg · 11% DV
Potassium ⭐
160mg · 5% DV
Sodium
100mg · 4% DV
Protein Powder (contains 30g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder (contains 30g protein)
To burn the 160 calories in 1 serving (medium) (40 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 (contains 30g protein)?
Protein powder (contains 30g protein) is a concentrated protein product sold as a mixable powder. The protein may come from dairy, plants or a blend, depending on the product; it is usually stirred or shaken into a drink, or mixed into foods such as porridge and yoghurt.
Flavour and texture vary by brand, and it tends to mix most smoothly when shaken with cold liquid. It is commonly used in smoothies or after exercise, but can also be added to breakfast for convenience. With 75g protein per 100g, it is protein-dense and relatively low in fat and carbohydrate. Follow the serving directions on the pack, and use water rather than milk if you want a lighter drink.
How Nutritious Is Protein Powder (contains 30g 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 (contains 30g 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 (contains 30g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder (contains 30g 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
— Not suitable
Low FODMAP
— Not suitable
Protein Powder (contains 30g protein) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.4g
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.