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Protein powder milk Calories
High-protein milk, suitable for athletes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein powder milk (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 13 g of carbs, 33.8 g of protein, 3 g of fat and 0 g of fiber. Its 975 mg of Calcium covers 98% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein powder milk Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
13g
· 5% DV
Protein
33.8g
· 68% DV
Fat
3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 63% · Fat 13%
Protein powder milk nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 33.8 g | 68% |
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 Cup of Protein powder milk?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 180 g | 153 kcal |
| 1 pack (small) | 200 g | 170 kcal |
| 1 serving (medium) | 250 g | 213 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
| 1 serving (large) | 350 g | 298 kcal |
| 1 pack (large) | 400 g | 340 kcal |
| 1 bottle (large) | 500 g | 425 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Protein powder milk
What is protein powder milk?
Protein powder milk is a drink made by mixing protein powder into milk; it is not necessarily powdered milk. The powder may be whey, casein, or a plant-based protein, so the exact ingredients depend on the product used.
Is protein powder milk better than mixing protein powder with water?
Protein powder milk is creamier and adds the nutrients naturally present in milk, while a water-based shake is lighter. Neither option is universally better; choose based on the taste and consistency you prefer and how the drink fits your meal.
Should you drink protein powder milk before or after a workout?
Protein powder milk can be consumed either before or after a workout. After exercise, it can be a convenient way to add protein to your food intake; drinking it shortly beforehand may feel too filling for some people.
Can you heat protein powder milk?
Yes, you can heat protein powder milk, but avoid stirring powder straight into boiling milk because it can clump. First mix the powder with a little cold milk, then stir that mixture into warm milk without bringing it to a boil.
How do you make protein powder milk without lumps?
To make protein powder milk without lumps, add the powder gradually while whisking. A shaker bottle or blender also helps. Dumping all the powder into the milk at once, especially when the milk is hot, makes clumps more likely.
Can protein powder milk replace a meal?
Protein powder milk alone is not a complete meal. It may provide protein, but a meal also needs a wider range of foods and nutrients; pair the drink with foods such as fruit, oats, or whole-grain toast if using it as part of a meal.
How long does protein powder milk keep in the fridge?
Keep prepared protein powder milk covered in the refrigerator and drink it the same day when possible. Do not leave it at room temperature for an extended period, and discard it if its smell, appearance, or taste has changed.
Is protein powder milk good to drink before bed?
Yes, protein powder milk can be drunk before bed if it suits your routine. Milk-based drinks may feel filling, so choose a smaller serving if that causes discomfort, and avoid a large drink close to bedtime if it disrupts your sleep.
Can you make protein powder milk with plant milk?
Yes, you can mix protein powder into plant milk, although the taste and protein content will differ from dairy milk. Unsweetened soy milk is a closer protein-rich alternative to dairy; oat and almond drinks usually contribute less protein.
Does protein powder milk cause weight gain?
Protein powder milk does not automatically cause weight gain, but it can add to your overall energy intake. If you are managing your weight, use it in place of another snack or drink rather than automatically adding it on top of your usual meals.
Protein powder milk Vitamins & Minerals
Vitamins
B12
1.75µg · 73% DV
B5
1.75mg · 35% DV
B2
0.45mg · 35% DV
Biotin
5µg · 17% DV
Minerals
Calcium
975mg · 98% DV
Phosphorus
275mg · 39% DV
Zinc
2.75mg · 25% DV
Iodine
38µg · 25% DV
Potassium ⭐
525mg · 15% DV
Sodium
150mg · 7% DV
Protein powder milk Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder milk
To burn the 213 calories in 1 cup (medium) (250 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 milk?
Protein powder milk is milk mixed with protein powder to make a convenient, filling drink. Its flavour and thickness depend on the powder: an unflavoured version keeps a straightforward milky taste, while flavoured powders can make it noticeably sweeter. It is usually served chilled, though it can also be blended into a smoothie.
People may drink it at breakfast, between meals or after a workout, pairing it with fruit or oats for a more substantial snack. With 13.5 g of protein per 100 g, it is a protein-rich option for those looking to add more protein to their day. For a lighter drink, choose lower-fat milk and adjust the amount of powder to suit your taste.
How Nutritious Is Protein powder milk?
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 milk 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 milk Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder milk Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein powder milk Fat Profile
SATURATED
1.75g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.