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Protein shake (with 1 scoop protein powder) Calories
High protein, low fat, quick to prepare
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Protein shake (with 1 scoop protein powder) (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 2.4 g of carbs, 22.5 g of protein, 1.2 g of fat and 0.3 g of fiber. Its 150 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein shake (with 1 scoop protein powder) Nutrition Facts
Selected: 1 slice (medium) · 30 g
114
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.2g
· 2% DV
Fiber
0.3g
· 1% 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 shake (with 1 scoop protein powder) nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.3 g | 1% |
| 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 Slice of Protein shake (with 1 scoop protein powder)?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 114 kcal |
| 1 tablespoon (medium) | 10 g | 38 kcal |
| 1 piece (small) | 25 g | 95 kcal |
| 1 piece (medium) | 30 g | 114 kcal |
| 1 serving (medium) | 30 g | 114 kcal |
| 1 piece (large) | 40 g | 152 kcal |
| 1 serving (large) | 40 g | 152 kcal |
| 2 piece (double) | 60 g | 228 kcal |
| 100 g | 100 g | 380 kcal |
| 1 cup (large) | 250 g | 950 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Protein shake (with 1 scoop protein powder)
How do you make a protein shake without a blender?
You can make a protein shake without a blender by adding the liquid to a shaker first, then adding one scoop of powder and shaking until smooth. A tightly sealed jar also works; leave enough room for the liquid to move as you shake.
Is a protein shake better with milk or water?
A protein shake works with either milk or water. Water keeps the drink lighter in texture and lets the powder’s flavor come through, while milk makes it creamier. Choose based on taste and how you plan to use the shake.
When should you drink a protein shake around a workout?
You can drink a protein shake before or after a workout; there is no required window for everyone. If a shake feels heavy during exercise, have it earlier or afterward, and use it to complement—not replace—your usual meals.
Can you make a protein shake with hot liquid?
Yes, you can mix a protein shake with warm liquid, but very hot liquid can make the powder clump or turn the texture grainy. Mix the powder with a small amount of cool or warm liquid first, then add the rest.
Can a protein shake replace breakfast?
A protein shake alone is usually not a complete breakfast. It provides protein, but may not offer the variety and staying power of a meal; pair it with foods such as fruit, oats, or toast if you need a fuller breakfast.
How long can a protein shake sit after mixing?
A protein shake is best drunk soon after mixing. If you need to save it, seal it and refrigerate it rather than leaving it at room temperature; discard it if its smell, taste, or appearance has changed.
What can you add to a protein shake to improve its taste?
You can add fruit, cocoa, cinnamon, or nut butter to change a protein shake’s flavor. A banana can make it thicker, while ice makes it colder; blend additions thoroughly so the drink has an even texture.
Does a protein shake help with weight loss?
A protein shake does not cause weight loss by itself. It may help you feel full between meals, but adding it on top of your usual food can increase your overall intake; how you use it matters more than the shake alone.
Can you drink a protein shake every day?
Yes, you can drink a protein shake every day if it fits your needs, though protein can also come from foods. If you have kidney disease or take regular medication, ask your clinician or dietitian before making it a daily habit.
Why does a protein shake get foamy?
A protein shake gets foamy because vigorous shaking traps air in the liquid, especially with some powders. Letting it stand briefly can reduce the foam; shaking more gently or stirring instead also helps.
Protein shake (with 1 scoop protein powder) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.15mg · 12% DV
B1
0.12mg · 10% DV
B6
0.15mg · 9% DV
Minerals
Phosphorus
150mg · 21% DV
Calcium
120mg · 12% DV
Copper
0.09mg · 10% DV
Zinc
0.75mg · 7% DV
Sodium
75mg · 3% DV
Potassium ⭐
105mg · 3% DV
Protein shake (with 1 scoop protein powder) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein shake (with 1 scoop protein powder)
To burn the 114 calories in 1 slice (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 shake (with 1 scoop protein powder)?
A protein shake with 1 scoop protein powder is a quick drink made by mixing protein powder with water or milk. Some people blend in fruit, yoghurt or oats, too. It is common as a convenient post-workout option and can also work as a quick breakfast or snack when you are short on time.
Its flavour depends on the powder; mixing it with water makes a lighter drink, while milk gives it a creamier texture. Nutritionally, it is high in protein and low in fat. For a lighter shake, use water; add fruit or oats if you want it to feel more substantial.
How Nutritious Is Protein shake (with 1 scoop protein powder)?
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.
Is Protein shake (with 1 scoop protein powder) 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 (with 1 scoop protein powder) Contain Allergens?
Contains these allergens:
Which Diets Is Protein shake (with 1 scoop protein powder) 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 shake (with 1 scoop protein powder) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.