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Protein Shake (Semi-Skimmed Milk) Calories
High protein, moderate fat, calcium source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Shake (Semi-Skimmed Milk) (250 g) has 175 calories. That works out to 70 calories per 100 g. It contains 13.8 g of carbs, 21.3 g of protein, 5 g of fat and 0 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.
Protein Shake (Semi-Skimmed Milk) Nutrition Facts
Selected: 1 cup (medium) · 250 g
175
KCAL / 250G
Carbs
13.8g
· 5% DV
Protein
21.3g
· 43% DV
Fat
5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 46% · Fat 24%
Protein Shake (Semi-Skimmed Milk) nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 175 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 125 mg | 5% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 21.3 g | 43% |
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 Cup of Protein Shake (Semi-Skimmed Milk)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 175 kcal |
| 100 g | 100 g | 70 kcal |
| 1 cup (small) | 180 g | 126 kcal |
| 1 serving (small) | 200 g | 140 kcal |
| 1 pack (medium) | 250 g | 175 kcal |
| 1 cup (large) | 300 g | 210 kcal |
| 1 bottle (medium) | 330 g | 231 kcal |
| 1 serving (large) | 350 g | 245 kcal |
| 1 bottle (large) | 500 g | 350 kcal |
Calculated from 70 calories per 100 g.
Frequently Asked Questions About Protein Shake (Semi-Skimmed Milk)
How do you make a protein shake with semi-skimmed milk?
A protein shake with semi-skimmed milk is made by mixing protein powder with the milk. Shake or blend until smooth, adding the powder gradually if it tends to form lumps.
Is a protein shake with semi-skimmed milk good after a workout?
Yes, a protein shake with semi-skimmed milk is a convenient post-workout option because it provides protein as part of recovery nutrition. It is not essential to drink it immediately after exercise if you are having a protein-containing meal.
Can a protein shake with semi-skimmed milk help build muscle?
Yes, a protein shake with semi-skimmed milk can contribute protein that supports muscle growth when combined with regular strength training. The shake alone will not build muscle without training and adequate food overall.
Can a protein shake with semi-skimmed milk replace breakfast?
Not usually; a protein shake with semi-skimmed milk may provide protein but is less varied than a complete breakfast. Add foods such as fruit, oats, or wholegrain toast if you need it to be a more filling meal.
Can you make a protein shake with semi-skimmed milk the night before?
Yes, you can prepare a protein shake with semi-skimmed milk ahead of time, but refrigerate it promptly in a covered container. Shake it again before drinking because the ingredients may separate.
Is a protein shake with semi-skimmed milk better than one made with water?
A protein shake with semi-skimmed milk is creamier and gets additional protein and calcium from the milk. A water-based shake is lighter and avoids milk sugar, so neither option is universally better.
Does a protein shake with semi-skimmed milk help with weight loss?
No, a protein shake with semi-skimmed milk does not cause weight loss by itself. Its protein may help with fullness, but adding it on top of your usual meals can increase your overall intake.
Can you drink a protein shake with semi-skimmed milk before bed?
Yes, you can drink a protein shake with semi-skimmed milk before bed. However, milk may cause discomfort for some people when taken late, so have it earlier if it affects your sleep or digestion.
Can people with lactose intolerance drink a protein shake with semi-skimmed milk?
Usually not without symptoms, because semi-skimmed milk contains lactose. Making the shake with lactose-free milk may help, but check the protein powder too, since some powders contain lactose or other milk ingredients.
Can you heat a protein shake with semi-skimmed milk?
Yes, a protein shake with semi-skimmed milk can be warmed gently, but avoid boiling it. High heat can change the texture and make the protein clump, so mix thoroughly and warm it slowly.
Protein Shake (Semi-Skimmed Milk) Vitamins & Minerals
Vitamins
B12
1.25µg · 52% DV
B2
0.45mg · 35% DV
B5
1mg · 20% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
225mg · 32% DV
Calcium
300mg · 30% DV
Iodine
38µg · 25% DV
Potassium ⭐
450mg · 13% DV
Sodium
125mg · 5% DV
Protein Shake (Semi-Skimmed Milk) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Shake (Semi-Skimmed Milk)
To burn the 175 calories in 1 cup (medium) (250 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 (Semi-Skimmed Milk)?
Protein Shake (Semi-Skimmed Milk) is a blended drink made by mixing protein powder with semi-skimmed milk. The milk gives it a smoother, creamier body than a water-based shake, while the flavour depends on the powder used.
It is commonly enjoyed after a workout, as a quick breakfast or between meals. Across many countries, people also blend it with fruit or oats for a more substantial drink; served plain, it is an easy option when time is short. It is high in protein, has a moderate amount of fat and provides calcium from the milk. Adjust the amount of powder or add fruit to suit your appetite and preferred texture.
How Nutritious Is Protein Shake (Semi-Skimmed Milk)?
Nutrient density
Medium
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 (Semi-Skimmed Milk) 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 (Semi-Skimmed Milk) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Shake (Semi-Skimmed Milk) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein Shake (Semi-Skimmed Milk) Fat Profile
SATURATED
3g
MONOUNSATURATED
1.25g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.