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Protein Shake Calories
High-protein, post-workout beverage
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Protein Shake (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 8.8 g of carbs, 37.5 g of protein, 3.8 g of fat and 1.3 g of fiber. Its 1.3 µg of B12 covers 52% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Protein Shake?
A Protein Shake is a thick drink made by mixing protein powder with water or milk. The powder may be whey-based or plant-based, and some versions are blended with other ingredients. It can be smooth and lightly foamy, with a flavour and consistency that depend on the powder and liquid used.
It is commonly used after exercise as a convenient way to add protein, and can also work as a quick breakfast or snack. In the US and elsewhere, people often blend it with fruit, oats or nut butter; a simpler mix with water keeps it lighter. It is protein-forward and relatively low in carbohydrates and fat, so choose additions to suit how filling you want it to be.
Protein Shake Nutrition Facts
Selected: 100 g
85
KCAL / 100G
Carbs
3.5g
· 1% DV
Protein
15g
· 30% DV
Fat
1.5g
· 2% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 69% · Fat 15%
Protein Shake Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.18mg · 14% DV
B5
0.5mg · 10% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
90mg · 13% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Iodine
7µg · 5% DV
How Nutritious Is Protein Shake?
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 Shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Shake
To burn the 85 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 Shake 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 Shake Contain Allergens?
Contains these allergens:
Which Diets Is Protein Shake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Shake Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Compare Protein Shake
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Frequently Asked Questions About Protein Shake
When should you drink a protein shake?
A protein shake is a convenient option after exercise, but you do not have to drink it immediately. Having it at a time that helps you meet your daily protein needs matters more than hitting a narrow post-workout window.
Can you make a protein shake with water instead of milk?
Yes, you can make a protein shake with water. It will usually taste lighter and have a thinner texture than one made with milk; use milk if you prefer a creamier drink.
Can a protein shake help you lose weight?
A protein shake does not cause weight loss on its own. It may help you feel satisfied when it replaces a less filling snack, but adding it on top of your usual food can increase your overall intake.
Can a protein shake replace a meal?
A protein shake is not automatically a complete meal. Many shakes lack the variety of foods and nutrients found in a balanced meal, so pair it with other foods rather than routinely relying on it alone.
How long does a protein shake last after you make it?
Drink a protein shake soon after making it for the best quality. If you need to save it, cover it and refrigerate it promptly, then aim to drink it the same day rather than leaving it at room temperature.
Can you make a protein shake without protein powder?
Yes, you can make a protein shake without protein powder by blending ingredients such as milk or yogurt with nut butter or other protein-containing foods. The amount of protein will vary with the ingredients and portions you use.
Why does a protein shake get foamy?
A protein shake gets foamy because shaking or blending traps air in the liquid. Let it stand briefly after mixing if the foam bothers you; using a shaker and shaking less vigorously can also reduce it.
Can you heat a protein shake?
Yes, you can heat a protein shake, but avoid boiling it. High heat can change the texture and make the drink clump; warm it gently and stir well, or mix the powder into a warm drink gradually.
Do you need a protein shake if you work out?
No, working out does not mean you have to drink a protein shake. Regular foods can provide protein too; a shake is simply a portable option when a meal or snack is less convenient.
Can you add coffee to a protein shake?
Yes, coffee can be added to a protein shake for a coffee-flavored drink. Let hot coffee cool a little before mixing it with the shake to reduce clumping, or blend it with cold coffee and ice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.