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Protein Powder (with Water) Calories
High protein, low calorie, lactose-free options available
CALORIES
GI
POTASSIUM
FIBER
Protein Powder (with Water) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
8g
· 9%
Protein
75g
· 84%
Fat
3g
· 7%
Fiber
2g
Protein Powder (with Water) Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B2
0.5mg · 38% DV
Biotin
10µg · 33% DV
B5
1.5mg · 30% DV
Minerals
Phosphorus
600mg · 86% DV
Calcium
400mg · 40% DV
Magnesium
80mg · 19% DV
Zinc
2mg · 18% DV
Protein Powder (with Water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Protein Powder (with Water) 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 (with Water) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Powder (with Water) 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 (with Water) Fat Profile
SATURATED
1g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Protein Powder (with Water)
Protein Powder (with Water) — Frequently Asked Questions
Is protein powder better mixed with water or milk?
With water, it is lighter and quicker to drink; with milk, it is creamier and more filling. Water is often preferred when you want a faster, lower-effort post-workout option.
Does protein powder mixed with water keep you full?
It can help with short-term fullness, but on its own it may not feel as satisfying as a full meal. Pairing it with fruit, oats, nuts, or another whole food usually improves satiety.
When should you drink protein powder: before or after a workout?
After training is the most common choice, but total daily protein intake matters more than exact timing for most people. It can also be useful before exercise if you have not eaten for several hours.
Does protein powder with water build muscle?
Not by itself. Muscle gain depends on resistance training, recovery, and adequate total protein intake, and protein powder is simply a processed, convenient way to help meet that need.
Is protein powder hard on the kidneys?
In healthy people, normal use is not generally known to harm the kidneys directly. People with kidney disease or those told to limit protein should check with a clinician first.
Can people with lactose intolerance use protein powder with water?
Possibly, but it depends on the product and the person. Since this food contains dairy, some people may still get symptoms, while others tolerate certain whey isolates better than concentrates.
Can you drink protein powder on an empty stomach?
Yes, many people can. If it causes nausea, bloating, or stomach discomfort, taking it with a small snack may feel better.
Does prepared protein powder go bad if it sits out?
Yes, once mixed with water it should not be left at room temperature for long. It is best consumed soon after mixing, or kept chilled and used within a short time.
Can protein powder replace real food?
No, not completely. Whole foods provide a broader mix of nutrients, textures, and fullness that a protein shake does not fully replicate.
Does everyone need protein powder?
No. It is mainly a convenience food for people who struggle to meet protein needs through regular meals or want an easy option around training.
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Nutrition data compiled from USDA FoodData Central and scientific sources.