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Protein shake with powder Calories
High-protein drink typically made by mixing protein powder with water or milk
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein shake with powder (300 g) has 246 calories. That works out to 82 calories per 100 g. It contains 14.4 g of carbs, 40.5 g of protein, 3.6 g of fat and 1.2 g of fiber. Its 450 mg of Phosphorus covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein shake with powder Nutrition Facts
Selected: 1 serving (medium) · 300 g
246
KCAL / 300G
Carbs
14.4g
· 5% DV
Protein
40.5g
· 81% DV
Fat
3.6g
· 5% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 64% · Fat 13%
Protein shake with powder nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 246 kcal | |
| Total fat | 3.6 g | 5% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0.06 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.2 g | 4% |
| Protein | 40.5 g | 81% |
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 Serving of Protein shake with powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 246 kcal |
| 1 pack (mini) | 35 g | 29 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 200 g | 164 kcal |
| 1 cup (medium) | 240 g | 197 kcal |
| 1 bottle (medium) | 330 g | 271 kcal |
| 12 ounce (medium) | 340 g | 279 kcal |
| 1 serving (large) | 450 g | 369 kcal |
| 2 cup (double) | 480 g | 394 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Protein shake with powder
How do you make a protein shake with powder?
A protein shake with powder is made by mixing protein powder with water or milk. Add the liquid to a shaker first, then add the powder and shake until smooth; follow the preparation directions on the product.
Is a protein shake with powder better with milk or water?
A protein shake with powder can be mixed with either milk or water. Water makes a lighter drink, while milk gives it a creamier texture and changes its flavor. Choose based on the taste and consistency you prefer.
When should you drink a protein shake with powder?
A protein shake with powder can fit before or after exercise, or at another time when a convenient protein source is useful. There is no required workout window; what matters more is how it fits into your usual meals.
Can a protein shake with powder help with weight loss?
A protein shake with powder does not cause weight loss on its own. Its protein may help you feel satisfied between meals, but adding it on top of your usual food or blending it with sugary extras can add energy without replacing anything.
Can a protein shake with powder replace a meal?
A protein shake with powder is not usually a complete meal by itself. It provides protein but may not offer the variety of foods and nutrients found in a balanced meal, so use it as a convenient supplement rather than a routine meal replacement.
Can you drink a protein shake with powder every day?
Yes, you can drink a protein shake with powder every day if it suits your diet, but daily use is not necessary for everyone. Use it to fill a practical gap in your meals rather than assuming you need a shake on top of them.
Can you drink a protein shake with powder on an empty stomach?
Yes, a protein shake with powder can be drunk on an empty stomach. Some people find it filling, while others feel nauseated or uncomfortable; if that happens, have it with food or try a smaller serving.
Can you make a protein shake with powder without a blender?
Yes, you can make a protein shake with powder without a blender. Put the liquid in a sealed shaker before adding the powder, then shake until mixed. A tightly closed jar works too, though a shaker usually blends it more evenly.
How long does a protein shake with powder last in the fridge after mixing?
A mixed protein shake with powder is best consumed soon after preparation. If you need to keep it, refrigerate it in a sealed container and drink it the same day; discard it if its smell, appearance, or taste changes.
Can you drink a protein shake with powder before bed?
Yes, you can drink a protein shake with powder before bed. A large shake close to bedtime may feel uncomfortable or affect sleep for some people, so have it earlier or make a smaller one if you notice that effect.
Protein shake with powder Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B12
0.66µg · 28% DV
Biotin
5.4µg · 18% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
450mg · 64% DV
Calcium
360mg · 36% DV
Selenium
14µg · 25% DV
Magnesium
84mg · 20% DV
Potassium ⭐
540mg · 16% DV
Sodium
285mg · 12% DV
Protein shake with 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 powder
To burn the 246 calories in 1 serving (medium) (300 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 powder?
A protein shake with powder is made by blending protein powder with water or milk. It is a practical modern drink rather than a dish tied to one regional cuisine, and the powder’s source and flavour shape the final result. Milk gives it a creamier, fuller texture, while water makes a lighter shake. It is commonly used as a quick breakfast or snack, or around a workout; fruit or oats can make it more substantial. With 13.5 g of protein per 100 g, it is a protein-focused drink. For a lighter version, mix it with water, or adjust the consistency to suit your taste.
How Nutritious Is Protein shake with powder?
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 with 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 powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein shake with 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 with powder Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.