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Protein smoothie powder Calories
High-protein powdered smoothie mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein smoothie powder (35 g) has 138 calories. That works out to 393 calories per 100 g. It contains 17.7 g of carbs, 12.3 g of protein, 1.3 g of fat and 9.1 g of fiber. Its 147 mg of Phosphorus covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein smoothie powder Nutrition Facts
Selected: 1 serving (medium) · 35 g
138
KCAL / 35G
Carbs
17.7g
· 6% DV
Protein
12.3g
· 25% DV
Fat
1.3g
· 2% DV
Fiber
9.1g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 37% · Fat 9%
Protein smoothie powder nutrition facts table · 1 serving (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0.03 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 17.7 g | 6% |
| Fiber | 9.1 g | 33% |
| Protein | 12.3 g | 25% |
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 smoothie powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 35 g | 138 kcal |
| 1 tablespoon (small) | 10 g | 39 kcal |
| 2 tablespoon (medium) | 20 g | 79 kcal |
| 1 ounce (medium) | 28 g | 110 kcal |
| 2 serving (double) | 70 g | 275 kcal |
| 1 cup (large) | 90 g | 354 kcal |
| 100 g | 100 g | 393 kcal |
Calculated from 393 calories per 100 g.
Frequently Asked Questions About Protein smoothie powder
What is protein smoothie powder?
Protein smoothie powder is a dry mix designed to be blended or shaken with liquid into a smoothie-style drink. Products vary in flavor and ingredients, so follow the directions on your package rather than assuming every mix is the same.
How do you use protein smoothie powder?
Mix protein smoothie powder with the amount of liquid recommended on the package. Adding the powder to liquid and shaking or blending well helps prevent clumps; you can also blend it with fruit for a thicker drink.
Can you put protein smoothie powder in oatmeal?
Yes, you can stir protein smoothie powder into oatmeal, though adding it after cooking helps avoid a grainy texture. Mix it with a little cool liquid first, then stir it into the warm oats.
Should you drink protein smoothie powder before or after a workout?
Either timing can work for protein smoothie powder; it does not have to be taken at one specific moment. Choose a time that fits your routine and appetite, and use it as a convenient food rather than a substitute for training.
Can protein smoothie powder replace breakfast?
Sometimes, but protein smoothie powder alone may not provide the variety or staying power of a full breakfast. Pair it with foods such as fruit, oats, or nuts if you want a more substantial morning meal.
Does protein smoothie powder help you lose weight?
Protein smoothie powder does not cause weight loss by itself. It may be convenient as part of a filling meal or snack, but adding it on top of your usual intake can work against your goal.
Does protein smoothie powder help build muscle?
Protein smoothie powder can contribute protein to a muscle-building diet, but the powder alone does not build muscle. Progressive strength training, enough food, and regular recovery are also important.
Can you mix protein smoothie powder with just water?
Yes, water works for mixing protein smoothie powder. The drink will usually taste lighter and less creamy than one made with milk or a milk alternative; shake or blend it thoroughly for a smoother texture.
Can protein smoothie powder be heated?
It can be added to warm foods, but boiling or cooking it may change the texture and make it clump. For a smoother result, mix it with a small amount of cool liquid first or stir it into food after heating.
How should you store protein smoothie powder after opening?
Keep protein smoothie powder tightly sealed in a cool, dry place after opening. Moisture can cause clumping and affect quality, so use a dry scoop and follow the storage instructions and date on the package.
Protein smoothie powder Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B5
0.7mg · 14% DV
Biotin
4.2µg · 14% DV
B2
0.18mg · 14% DV
Minerals
Phosphorus
147mg · 21% DV
Calcium
122mg · 12% DV
Copper
0.11mg · 12% DV
Selenium
6.3µg · 11% DV
Potassium ⭐
175mg · 5% DV
Sodium
112mg · 5% DV
Protein smoothie powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein smoothie powder
To burn the 138 calories in 1 serving (medium) (35 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 smoothie powder?
Protein smoothie powder is a dry mix designed to be blended into a drink, rather than eaten on its own. Stir or blend it with water, milk or yoghurt; fruit can be added for a fuller smoothie. Flavours and ingredients vary by product, so the finished drink may be mild or sweeter and can be made thicker with yoghurt or banana.
It is a convenient option for breakfast or a snack, and is commonly mixed into smoothies at home or on the go. The mix is protein-rich—35 g per 100 g—and also provides fibre and carbohydrates. For a lighter drink, blend it with water or unsweetened yoghurt and use fresh fruit to adjust the taste.
How Nutritious Is Protein smoothie 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
High
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 smoothie 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 smoothie powder Contain Allergens?
Contains these allergens:
Which Diets Is Protein smoothie 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 smoothie powder Fat Profile
SATURATED
0.74g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 15.4:1
Above the ideal 4:1 (15.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.