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Protein powder (supplement) Calories
High protein, low fat, popular for muscle building
CALORIES
GI
POTASSIUM
FIBER
Protein powder (supplement) Nutrition Facts
Selected: 100 g
380
KCAL / 100G
Carbs
10g
· 11%
Protein
75g
· 82%
Fat
3g
· 7%
Fiber
2g
Protein powder (supplement) Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B2
0.5mg · 38% DV
B5
1.5mg · 30% DV
B1
0.3mg · 25% DV
Minerals
Phosphorus
500mg · 71% DV
Calcium
400mg · 40% DV
Magnesium
80mg · 19% DV
Zinc
2mg · 18% DV
Protein powder (supplement) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Protein powder (supplement) 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 (supplement) Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder (supplement) 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
✓ Suitable
Low FODMAP
— Not suitable
Protein powder (supplement) Fat Profile
SATURATED
1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Protein powder (supplement)
Protein powder (supplement) — Frequently Asked Questions
When is the best time to take protein powder: before or after a workout?
The best time is whenever it helps you meet your daily protein target consistently. Many people use it after training, but spreading protein across the day works well too.
Does protein powder build muscle on its own?
No. Muscle gain depends on resistance training, enough total protein, and overall energy intake; protein powder is simply a processed supplement that makes that easier.
Should protein powder be mixed with water or milk?
Water makes it lighter and easier to digest for many people, while milk gives a creamier texture and adds extra nutrition. If you are sensitive to lactose, milk may cause bloating or discomfort.
Can you take protein powder on an empty stomach?
Yes, many people tolerate it fine on an empty stomach. If it causes nausea, bloating, or stomach upset, taking it with oats, yogurt, or a meal may feel better.
Does protein powder cause weight gain?
Not by itself; weight gain depends on your total calorie intake over time. However, shakes can become calorie-dense quickly when blended with milk, nut butter, oats, or other add-ins.
Is protein powder bad for your kidneys?
In people with healthy kidneys, normal use is generally not considered harmful. People with kidney disease or those told to limit protein should ask a clinician before using it.
Can protein powder cause acne?
It can in some people, especially dairy-based powders. If you notice breakouts getting worse, reviewing the ingredient list or trying a different protein source may help.
Can protein powder replace a meal?
Usually not well. It may provide protein, but whole meals are better for fiber, fullness, and the broader mix of nutrients you get from real foods.
How should protein powder be stored after opening?
Keep it tightly sealed in a cool, dry place away from heat and moisture. Humidity can cause clumping and shorten quality, so avoid using a wet scoop.
Who should be careful with protein powder?
People with dairy or soy allergies should read labels closely, since those are common allergens in protein supplements. Pregnant or breastfeeding people, teenagers, and anyone with a chronic medical condition should check with a healthcare professional before regular use.
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Nutrition data compiled from USDA FoodData Central and scientific sources.