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Protein Square Calories
High-protein processed snack square
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Protein Square (50 g) has 205 calories. That works out to 410 calories per 100 g. It contains 17.5 g of carbs, 14 g of protein, 9 g of fat and 4 g of fiber. Its 130 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Protein Square Nutrition Facts
Selected: 1 piece (medium) · 50 g
205
KCAL / 50G
Carbs
17.5g
· 6% DV
Protein
14g
· 28% DV
Fat
9g
· 12% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 27% · Fat 39%
Protein Square nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 205 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 4 g | 14% |
| Protein | 14 g | 28% |
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 Medium Protein Square?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 205 kcal |
| 1 piece (small) | 25 g | 103 kcal |
| 1 piece (medium) | 35 g | 144 kcal |
| 1 piece (large) | 50 g | 205 kcal |
| 1 pack (mini) | 50 g | 205 kcal |
| 1 pack (medium) | 60 g | 246 kcal |
| 2 piece (double) | 70 g | 287 kcal |
| 1 serving (large) | 75 g | 308 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Protein Square
What is Protein Square made of?
Protein Square is a high-protein processed snack, but its full ingredient list is not provided here, so its exact recipe cannot be confirmed. The listed allergens are dairy, soy, peanuts and tree nuts; check the package for the specific ingredients.
Can Protein Square replace a meal?
No, Protein Square is better treated as a snack than a meal replacement. A meal usually offers a broader mix of foods and nutrients, while this is an ultra-processed snack square designed for convenience.
Does Protein Square melt or get soft in a gym bag?
It can soften in heat, as dense snack squares may lose their texture when left somewhere warm. Keep Protein Square in its wrapper in a cool, dry place, and avoid leaving it in a hot car or direct sunlight.
Why does Protein Square sometimes taste chalky?
A chalky texture can come from the concentrated protein ingredients commonly used in snack squares, though the exact formula for Protein Square is not specified. If the taste or texture seems unexpectedly changed, do not eat it and check the packaging.
Is Protein Square a good snack for a long flight or road trip?
Yes, Protein Square can be a convenient, portable snack for travel because it comes as a ready-to-eat square. Keep it sealed and away from heat, and remember that its listed allergens include dairy, soy, peanuts and tree nuts.
Can you freeze Protein Square?
You can freeze Protein Square, although its texture may change after thawing. Keep it tightly wrapped, thaw it while still wrapped, and do not refreeze it after it has thawed; follow any storage directions on the package.
Is Protein Square useful after a workout?
Yes, Protein Square can be a convenient option after a workout, but you do not need to eat it immediately. Use it as a snack if a full meal is not practical, rather than treating it as a required recovery product.
Can Protein Square help with weight loss?
Protein Square does not cause weight loss by itself. Its protein and fibre may help make a snack more filling, but it is energy-dense and ultra-processed, so portion size and what else you eat still matter.
Can people with diabetes eat Protein Square?
Some people with diabetes may be able to include Protein Square, but its low glycemic-index figure alone does not predict an individual's blood sugar response. Consider its carbohydrate content and your care plan; ask your doctor or dietitian if unsure.
Is Protein Square suitable for children?
Protein Square may be eaten by some children, but it contains listed allergens including dairy, soy, peanuts and tree nuts. Avoid it if a child has an allergy to any of these, and consider whether its firm, dense texture is suitable for their age.
Protein Square Vitamins & Minerals
Vitamins
Biotin
3µg · 10% DV
B3
1.2mg · 8% DV
B5
0.35mg · 7% DV
B2
0.09mg · 7% DV
Minerals
Phosphorus
130mg · 19% DV
Copper
0.09mg · 10% DV
Manganese
0.23mg · 10% DV
Calcium
90mg · 9% DV
Sodium
110mg · 5% DV
Potassium ⭐
140mg · 4% DV
Protein Square Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Square
To burn the 205 calories in 1 piece (medium) (50 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 Square?
A Protein Square is a ready-to-eat, portion-sized snack made in a compact square shape, with its protein content boosted by protein-rich ingredients. The exact recipe varies by product, but it may also include grains or other ingredients that bind the mixture and add sweetness. It is designed for convenience rather than as a traditional baked treat.
The texture can range from soft and chewy to dense, and the flavour depends on the variety. It is commonly eaten between meals, after exercise, or on the go; pair it with fruit or an unsweetened drink if you want a more rounded snack. With 28 g of protein per 100 g, it is protein-rich, but its calories add up quickly, so a smaller portion can suit a light snack better than treating it as a meal.
How Nutritious Is Protein Square?
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
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 Square 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 Square Contain Allergens?
Contains these allergens:
Which Diets Is Protein Square 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 Square Fat Profile
SATURATED
3.5g
MONOUNSATURATED
3.05g
POLYUNSATURATED
1.75g
Omega 6:3 ratio 40:1
Above the ideal 4:1 (40:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.