1 serving (medium) of Protein shake powder (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 2.4 g of carbs, 24 g of protein, 2.1 g of fat and 0.6 g of fiber. Its 0.2 mg of B2 covers 16% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Protein shake powder?

Protein shake powder is a dry mix designed to add protein when blended or shaken into a drink. Depending on the product, its protein may come from dairy or plant sources, with flavours and other ingredients varying by brand. It is commonly mixed with water or milk for a quick breakfast, snack or post-workout drink; fruit, oats or coffee can be blended in for extra flavour and substance. The powder is protein-dense, with 80 g of protein per 100 g, but a shake on its own is not necessarily a balanced meal. For a lighter drink, mix it with water; if you want it to stand in for a meal, pair it with fruit and oats.

Protein shake powder Nutrition Facts

Selected: 100 g

400

KCAL / 100G

Carbs

· 3% DV

Protein

80g

· 160% DV

Fat

· 9% DV

Fiber

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 8% · Protein 77% · Fat 15%

Protein shake powder Vitamins & Minerals

Vitamins

0.7mg · 54% DV

B12

1µg · 42% DV

Biotin

5µg · 17% DV

0.8mg · 16% DV

Minerals

Calcium

450mg · 45% DV

Phosphorus

300mg · 43% DV

Magnesium

80mg · 19% DV

Zinc

2mg · 18% DV

How Nutritious Is Protein shake powder?

Nutrient density

Medium

58/ 100

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

40/ 100

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 powder Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Protein shake powder

To burn the 400 calories in 100 g:

🚶

99min

Walking (5 km/h)

🏃

41min

Running (8 km/h)

🚴

54min

Cycling

🏊

47min

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 powder Processed?

NOVA 4

Ultra-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 powder Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy yes

Sesame free

Which Diets Is Protein shake powder Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ 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 powder Fat Profile

SATURATED

2.5g

MONOUNSATURATED

1.5g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Protein shake powder

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Foods Similar to Protein shake powder

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Protein shake powder

What is protein shake powder made from?

Protein shake powder is made from concentrated protein sources, commonly whey or casein from milk, soy, or other plant ingredients. Recipes vary, so the ingredient list tells you which protein source and any added sweeteners or flavourings a product contains.

Is protein shake powder better with water or milk?

Protein shake powder works with either water or milk. Water makes a lighter drink, while milk gives it a creamier texture and adds its own nutrients. Choose based on the taste and texture you want, and your tolerance for the ingredients.

When should you drink protein shake powder for a workout?

You can drink protein shake powder before or after a workout. Having it after exercise is convenient when a meal is not available, but there is no need to rush: your overall eating pattern matters more than a precise shake-timing rule.

Does protein shake powder build muscle?

Protein shake powder can help provide protein needed for muscle repair and growth when paired with resistance training. It does not build muscle on its own; progressive training, enough food, and recovery are also important.

Can protein shake powder help with weight loss?

Protein shake powder may help with weight loss if it makes a planned snack or meal more filling and supports your eating routine. It is not a weight-loss product by itself, and adding it on top of your usual intake can work against your goal.

Can you bake with protein shake powder?

Yes, protein shake powder can be added to pancakes, muffins, or oatmeal, but it behaves differently from flour and may make food dry or dense. Replace only part of the flour and add enough liquid to adjust the texture.

Can you drink protein shake powder without working out?

Yes, you can drink protein shake powder without working out. It is simply a convenient protein source, not a workout-only supplement; use it when it fits your meals rather than assuming it is necessary on rest days.

Does protein shake powder cause bloating?

Protein shake powder can cause bloating in some people, especially if they are sensitive to ingredients such as milk proteins, soy, or added sweeteners. Try a smaller amount or a different protein source if symptoms recur, and check the specific product’s ingredients.

Can protein shake powder break a fast?

Yes, protein shake powder breaks a calorie-free fast because it provides energy and nutrients. If you are fasting for a medical test or procedure, follow the instructions from your healthcare team rather than relying on general fasting advice.

Is protein shake powder safe for people with kidney disease?

Protein shake powder may not be suitable for everyone with kidney disease, because protein needs can differ with the condition and treatment. Ask your doctor or renal dietitian before using it, and follow the protein limits they recommend.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026