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Protein Shake (Vanilla) Calories
High protein, low fat, vanilla flavor, popular post-workout
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Shake (Vanilla) (250 g) has 213 calories. That works out to 85 calories per 100 g. It contains 8 g of carbs, 38.8 g of protein, 3 g of fat and 1.8 g of fiber. Its 1.5 µg of B12 covers 63% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein Shake (Vanilla) Nutrition Facts
Selected: 1 cup (medium) · 250 g
213
KCAL / 250G
Carbs
8g
· 3% DV
Protein
38.8g
· 78% DV
Fat
3g
· 4% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 72% · Fat 13%
Protein Shake (Vanilla) nutrition facts table · 1 cup (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 213 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 163 mg | 7% |
| Total carbohydrate | 8 g | 3% |
| Fiber | 1.8 g | 6% |
| Protein | 38.8 g | 78% |
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 (Vanilla)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 250 g | 213 kcal |
| 1 pack (mini) | 30 g | 26 kcal |
| 1 serving (small) | 40 g | 34 kcal |
| 1 serving (medium) | 60 g | 51 kcal |
| 1 serving (large) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 180 g | 153 kcal |
| 1 bottle (medium) | 330 g | 281 kcal |
| 1 cup (large) | 350 g | 298 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Protein Shake (Vanilla)
When should you drink a vanilla protein shake after a workout?
You can have a vanilla protein shake after your workout, but it does not need to be consumed immediately. It is a convenient way to add protein; fluids and a balanced meal also support recovery.
Can a vanilla protein shake help with weight loss?
Yes, it may support a weight-loss plan if it replaces a more energy-dense snack. It does not cause fat loss by itself, and regularly replacing balanced meals with shakes can leave your diet less varied.
Can a vanilla protein shake replace a meal?
Not reliably on its own. A vanilla protein shake can make a convenient snack, but a regular meal offers a wider range of foods; add fruit or oats if you need a more substantial option.
Can you drink a vanilla protein shake without exercising?
Yes. Protein is needed on rest days too, and you do not have to exercise to drink a vanilla protein shake. Use it when it fits your meals rather than adding it automatically on top of them.
Can you drink a vanilla protein shake every day?
Yes, a vanilla protein shake can be part of everyday eating. Treat it as a convenient source of protein, not a substitute for varied meals, and account for it alongside the other foods you eat.
Is a vanilla protein shake good before bed?
Yes, you can drink a vanilla protein shake before bed if it suits your routine. The timing is not inherently harmful, though having a large drink just before lying down may feel uncomfortable for some people.
Can you mix a vanilla protein shake into coffee?
Yes. For a powdered vanilla protein shake, first blend the powder with a little cool liquid, then stir it into coffee. Adding powder directly to very hot coffee can make it clump.
Should you mix a vanilla protein shake with milk or water?
Either works for a powdered vanilla protein shake. Water gives it a lighter texture, while milk makes it creamier. A ready-to-drink shake does not need extra liquid unless you want to dilute it.
How long does a vanilla protein shake last after opening?
Refrigerate a ready-to-drink vanilla protein shake after opening and use it soon. Keep powdered versions tightly sealed in a cool, dry place; follow the package’s storage directions for the specific product.
Can you use a vanilla protein shake at breakfast?
Yes, a vanilla protein shake can be part of breakfast. By itself it may not keep you satisfied for long, so pair it with fruit or oats, or have it alongside your usual breakfast.
Protein Shake (Vanilla) Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B2
0.48mg · 37% DV
B5
1.75mg · 35% DV
B1
0.3mg · 25% DV
Minerals
Phosphorus
238mg · 34% DV
Calcium
300mg · 30% DV
Zinc
1.5mg · 14% DV
Iodine
18µg · 12% DV
Potassium ⭐
350mg · 10% DV
Sodium
163mg · 7% DV
Protein Shake (Vanilla) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Shake (Vanilla)
To burn the 213 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 (Vanilla)?
Protein Shake (Vanilla) is a vanilla-flavoured drink made by mixing protein powder with water or milk; ready-to-drink versions are also available. The texture can range from light to creamy, depending on the liquid used. It is commonly enjoyed after a workout or as a quick snack, and can also fit into a busy breakfast. Mix it with water for a lighter drink or milk for a creamier one.
It is high in protein and low in fat, with 15.5 g of protein per 100 g. The vanilla flavour pairs easily with fruit such as banana; blending it with unsweetened ingredients keeps the drink simple and lets the flavour stand out.
How Nutritious Is Protein Shake (Vanilla)?
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 (Vanilla) 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 (Vanilla) Contain Allergens?
Contains these allergens:
Which Diets Is Protein Shake (Vanilla) 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 (Vanilla) Fat Profile
SATURATED
1.5g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.