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Protein Powder (Shaker) Calories
Protein Powder (Shaker)
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Powder (Shaker) (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 2.4 g of carbs, 22.5 g of protein, 1.2 g of fat and 0.6 g of fiber. Its 150 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein Powder (Shaker) Nutrition Facts
Selected: 1 serving (medium) · 30 g
111
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
22.5g
· 45% 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 (Shaker) nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 22.5 g | 45% |
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 (Shaker)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 111 kcal |
| 1 tablespoon (medium) | 10 g | 37 kcal |
| 1 slice (thin) | 15 g | 56 kcal |
| 1 serving (small) | 20 g | 74 kcal |
| 1 serving (large) | 40 g | 148 kcal |
| 2 serving (double) | 60 g | 222 kcal |
| 100 g | 100 g | 370 kcal |
| 1 cup (large) | 250 g | 925 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Protein Powder (Shaker)
How do you make protein powder (shaker) without lumps?
Add liquid to the shaker first, then add protein powder (shaker) and secure the lid before shaking. Starting with liquid helps the powder disperse instead of sticking to the bottom or sides; clean the shaker promptly after drinking.
Should protein powder (shaker) be mixed with water or milk?
Protein powder (shaker) can be mixed with either water or milk. Water makes a lighter drink, while milk gives it a thicker, creamier texture. Use whichever suits your taste and the rest of your meal.
When should you drink protein powder (shaker), before or after a workout?
Protein powder (shaker) can be taken after exercise, but there is no need to drink it immediately. If it helps you meet your daily protein needs, you can also have it before training; overall intake matters more than exact timing.
Can you put protein powder (shaker) in hot coffee?
Yes, protein powder (shaker) can be added to coffee, but very hot coffee may make it clump. First dissolve the powder in a small amount of cool liquid, then stir that mixture into warm coffee for a smoother drink.
How much protein powder (shaker) should you use per serving?
A typical serving of protein powder (shaker) is about 30 g, though the scoop size and directions vary by product. Use the serving guidance on the container and count protein from meals as well when deciding how much you need.
Can protein powder (shaker) replace a meal?
Protein powder (shaker) is not a complete meal by itself. It mainly adds protein and usually lacks the variety of fibre, fats, and other nutrients provided by a balanced meal; pair it with foods such as fruit, oats, or yogurt if making a more filling option.
Does protein powder (shaker) cause weight gain?
Protein powder (shaker) can contribute to weight gain if it adds more energy than you use over time. It does not automatically cause weight gain, so consider whether you are adding it on top of meals or using it to replace another snack.
Can you drink protein powder (shaker) on rest days?
Yes, protein powder (shaker) can be used on rest days if it helps you meet your protein needs. Your body continues to repair and maintain muscle between workouts, but the powder is unnecessary when your meals already provide enough protein.
Does protein powder (shaker) go bad after opening?
Yes, protein powder (shaker) can lose quality or spoil if exposed to moisture, heat, or air. Keep it tightly closed in a cool, dry place, use a dry scoop, and follow the package’s date and storage directions.
Can protein powder (shaker) damage your kidneys?
In people with healthy kidneys, recommended servings of protein powder (shaker) have not been shown to cause kidney damage. If you have kidney disease or have been told to limit protein, ask your healthcare professional before using it.
Protein Powder (Shaker) Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
B2
0.12mg · 9% DV
B6
0.15mg · 9% DV
B1
0.06mg · 5% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
120mg · 12% DV
Iron
1.8mg · 10% DV
Copper
0.09mg · 10% DV
Potassium ⭐
120mg · 4% DV
Sodium
75mg · 3% DV
Protein Powder (Shaker) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder (Shaker)
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 (Shaker)?
Protein powder (shaker) is a concentrated powder made from protein sources and mixed with water or milk in a shaker to make a drink. Formulas and flavours vary, with options ranging from plain to sweetened and flavoured.
It is commonly mixed for a post-workout drink, a quick breakfast or a snack. Water gives it a lighter finish, while milk makes it creamier; it can also be blended with fruit or stirred into oats. It is protein-rich, with 75 g of protein per 100 g. For a lighter drink, mix it with water; for a more filling option, pair it with fruit or oats.
How Nutritious Is Protein Powder (Shaker)?
Nutrient density
Medium
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 (Shaker) 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 (Shaker) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder (Shaker) Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 (Shaker) Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.33g
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.