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Protein powder shake Calories
High-protein drink
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder shake (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 0.9 g of fiber. Its 360 mg of Phosphorus covers 51% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein powder shake 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
0.9g
· 3% 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 powder shake 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 | 0.09 g | |
| Sodium | 285 mg | 12% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 0.9 g | 3% |
| 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 powder shake?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 246 kcal |
| 100 g | 100 g | 82 kcal |
| 1 serving (small) | 200 g | 164 kcal |
| 1 cup (medium) | 240 g | 197 kcal |
| 250 g | 250 g | 205 kcal |
| 350 g | 350 g | 287 kcal |
| 1.5 cup (large) | 360 g | 295 kcal |
| 1 serving (large) | 450 g | 369 kcal |
Calculated from 82 calories per 100 g.
Frequently Asked Questions About Protein powder shake
How do you make a protein powder shake?
To make a protein powder shake, add the powder to your chosen liquid and shake it in a sealed bottle or blend it until smooth. Adding the liquid first usually helps prevent clumps; follow the serving directions on the product.
Can you mix a protein powder shake with coffee?
Yes, you can mix a protein powder shake with coffee. Let hot coffee cool slightly before adding the powder, or blend the powder with cold coffee first, to reduce clumping and avoid a grainy texture.
Is a protein powder shake good after a workout?
Yes, a protein powder shake can be a convenient way to get protein after a workout. You do not need to drink it immediately; it can fit into your usual meal or snack after exercise.
Can a protein powder shake replace breakfast?
A protein powder shake by itself is usually less balanced than breakfast. Add foods such as fruit, oats, or yogurt for more variety and fiber, or have the shake alongside a meal rather than treating it as a complete replacement.
Does a protein powder shake help with weight loss?
A protein powder shake does not cause weight loss on its own. It may be useful as a planned snack or substitute, but adding it on top of your usual meals can increase your overall intake.
Can you drink a protein powder shake before a workout?
Yes, you can have a protein powder shake before a workout if it sits comfortably in your stomach. Leave enough time for digestion, especially if a thick shake tends to make exercise feel uncomfortable.
Can you make a protein powder shake without a blender?
Yes, you can make a protein powder shake without a blender. Pour the liquid into a shaker bottle first, add the powder, close the lid securely, and shake until smooth; a jar with a tight lid also works.
Can you drink a protein powder shake at night?
Yes, a protein powder shake can be consumed at night. It does not need to be avoided simply because it is bedtime; choose a portion that feels comfortable and avoid caffeinated add-ins if they affect your sleep.
Why does a protein powder shake cause bloating?
A protein powder shake can cause bloating if its ingredients do not agree with you, if you drink it quickly, or if the serving is large. Try a smaller amount, sip slowly, and note whether a particular mix-in triggers symptoms.
Can you prepare a protein powder shake the night before?
Yes, you can prepare a protein powder shake the night before and keep it covered in the refrigerator. Shake it again before drinking because the powder may settle or the mixture may separate while it stands.
Protein powder shake Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B2
0.36mg · 28% DV
B5
1.05mg · 21% DV
Biotin
4.5µg · 15% DV
Minerals
Phosphorus
360mg · 51% DV
Calcium
420mg · 42% DV
Selenium
14µg · 25% DV
Magnesium
72mg · 17% DV
Potassium ⭐
510mg · 15% DV
Sodium
285mg · 12% DV
Protein powder shake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder shake
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 powder shake?
A Protein powder shake is made by mixing protein powder with water or milk. Fruit, oats, cocoa or other flavourings are often added, and the finished drink can be thin and easy to sip or thick and creamy, depending on the ingredients and how it is blended. It is a convenient way to make a quick drink at home or on the go.
People have it at breakfast, as a snack or after exercise; it also works well with a banana or a small serving of oats when you want something more substantial. Its nutritional profile is protein-forward, with 13.5 g of protein per 100 g in the figures provided, and relatively little fat. For a lighter shake, blend it with water or choose an unsweetened milk alternative.
How Nutritious Is Protein powder shake?
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 powder shake 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 powder shake Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder shake 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 powder shake Fat Profile
SATURATED
1.35g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.93g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.