Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein Powder (with Water) Calories
High protein, low fat and carbs, rapid absorption post-workout
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Protein Powder (with Water) (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 2.1 g of carbs, 24 g of protein, 0.9 g of fat and 0.6 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Protein Powder (with Water)?
Protein powder with water is a drink made by shaking protein powder with water rather than blending it with milk. The protein source and flavour vary by product; dairy-derived proteins are common. Mixing it with water makes for a quick, portable shake without adding ingredients from milk.
It is usually smooth and may have a light foam, with a taste that depends on the powder. People commonly drink it after a workout or as a convenient snack; it can also be stirred into porridge or oats. It is protein-rich and relatively low in fat and carbohydrates. For a more filling snack, have it with fruit or add oats, and follow the product’s directions for mixing.
Protein Powder (with Water) Nutrition Facts
Selected: 100 g
370
KCAL / 100G
Carbs
7g
· 3% DV
Protein
80g
· 160% DV
Fat
3g
· 4% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 85% · Fat 8%
Protein Powder (with Water) Vitamins & Minerals
Vitamins
B2
1.2mg · 92% DV
B12
2µg · 83% DV
B1
0.4mg · 33% DV
Biotin
10µg · 33% DV
Minerals
Phosphorus
500mg · 71% DV
Calcium
400mg · 40% DV
Magnesium
80mg · 19% DV
Zinc
2mg · 18% DV
How Nutritious Is Protein Powder (with Water)?
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.
Protein Powder (with Water) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Powder (with Water)
To burn the 370 calories in 100 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.
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
1.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Protein Powder (with Water)
Foods Similar to Protein Powder (with Water)
Frequently Asked Questions About Protein Powder (with Water)
How much water should you use for protein powder with water?
Use the amount of water suggested for your serving, then add a little more if you prefer a thinner drink. The right amount varies by powder and desired texture, so there is no single volume that suits every product.
How can you make protein powder with water taste better?
Use cold water and shake the drink thoroughly to make its texture more pleasant. Ice or a small amount of unsweetened cocoa or cinnamon can add flavor without turning it into a milk-based shake.
Can you mix protein powder with hot water?
Yes, but very hot water can make protein powder clump, and boiling water may make the drink harder to mix smoothly. Stir the powder into warm, rather than boiling, water a little at a time.
Is protein powder with water better than protein powder with milk?
Neither is automatically better. Water makes a lighter, simpler shake, while milk gives protein powder a creamier taste and adds nutrients from the milk. Choose based on the texture and ingredients you want.
Should you drink protein powder with water before or after a workout?
You can drink it either before or after a workout; there is no need to take it at one exact moment. Having it after exercise is convenient if you want an easy way to include protein in your post-workout meal.
Why does protein powder with water get lumpy?
Lumps usually form when the powder hits water unevenly or sticks to the bottom of the container. Put water in first, add the powder, and shake in a closed shaker; a blender also works.
Can you make protein powder with water ahead of time?
Yes, but refrigerate it in a sealed container and drink it the same day. A prepared shake left out at room temperature for a long time can spoil, and its texture may also become less appealing.
Can protein powder with water help with weight loss?
It can fit into a weight-loss plan, but it does not cause weight loss on its own. Replacing a more substantial snack with a shake may change overall intake, while adding it on top of usual meals may not.
Can you drink protein powder with water every day?
Yes, you can drink it daily if it suits your needs and is part of a balanced diet. It is a supplement, not a requirement, and it should not routinely crowd out protein-rich whole foods.
Can protein powder with water harm your kidneys?
Protein powder is not known to harm healthy kidneys when used appropriately, but people with kidney disease may need to limit protein. Ask your doctor or dietitian whether this shake fits your care plan.
Have another question about Protein Powder (with Water)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.