Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein sauce Calories
High-protein sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Protein sauce (30 g) has 42 calories. That works out to 140 calories per 100 g. It contains 2.4 g of carbs, 6 g of protein, 1.2 g of fat and 0.3 g of fiber. Its 48 mg of Phosphorus covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
42
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
6g
· 12% DV
Fat
1.2g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 54% · Fat 24%
Protein sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 6 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 2 Tablespoons of Protein sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 42 kcal |
| 1 teaspoon (small) | 5 g | 7 kcal |
| 1 tablespoon (small) | 15 g | 21 kcal |
| 1 pack (mini) | 25 g | 35 kcal |
| 1 serving (medium) | 45 g | 63 kcal |
| 4 tablespoon (large) | 60 g | 84 kcal |
| 100 g | 100 g | 140 kcal |
| 1 cup (large) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Protein sauce
What is protein sauce made from?
Protein sauce is a sauce made with protein powder or another protein-rich ingredient, blended with liquid and seasonings. Recipes vary, so its flavor and texture depend on the protein source and what else is mixed in. Check the specific product or recipe for its ingredients.
How do you use protein sauce?
Use protein sauce as a topping or dip for foods such as vegetables, salads, wraps, or chicken. Choose a savory or sweet-flavored version to suit the dish, and add it gradually so it coats the food without making it soggy.
Can you heat protein sauce?
Yes, you can heat protein sauce, but prolonged boiling may make it grainy or cause dairy-based ingredients to separate. Stir it into a dish near the end of cooking, or warm it gently while stirring rather than leaving it over high heat.
How do you make protein sauce smooth instead of lumpy?
To make protein sauce smooth, whisk the powder into the liquid a little at a time instead of adding it all at once. A small blender can help break up lumps. If the sauce becomes too thick, thin it gradually with a little more liquid.
Does protein sauce taste like protein powder?
Protein sauce can taste like the protein powder used to make it, especially when the powder is flavored. An unflavored powder usually has a more neutral taste, while seasonings, yogurt, or other ingredients can make a savory version taste less powdery.
Can protein sauce be used on pasta?
Yes, protein sauce can be used on pasta. Stir it through after the pasta is cooked rather than boiling it in the pan for a long time. A splash of hot pasta water can loosen the sauce and help it coat the noodles evenly.
Can protein sauce replace Alfredo or other pasta sauces?
Protein sauce can replace Alfredo or another pasta sauce in some meals, but it may have a different texture and flavor. Heat it gently and adjust the consistency before serving; it may not behave like a sauce designed to simmer for a long time.
How long does homemade protein sauce last in the fridge?
Homemade protein sauce containing yogurt, milk, or another perishable ingredient should be kept covered in the refrigerator and used promptly. Its storage life depends on the ingredients and how it was handled, so discard it if it has been left out for a long time or shows spoilage.
How do you thicken protein sauce?
Thicken protein sauce by whisking in a small amount of additional protein powder or another suitable thickening ingredient. Add it gradually to avoid lumps, then let the sauce stand briefly; some mixtures thicken as the powder absorbs liquid.
Is protein sauce a good way to add protein to a meal?
Yes, protein sauce can add protein to a meal, especially when used as a topping or mixed into a dish. It is a convenient addition, but the amount of protein in a serving depends on the product and how much sauce you use.
Protein sauce Vitamins & Minerals
Vitamins
B12
0.06µg · 3% DV
B3
0.36mg · 2% DV
Biotin
0.6µg · 2% DV
B2
0.02mg · 2% DV
Minerals
Phosphorus
48mg · 7% DV
Sodium
156mg · 7% DV
Calcium
36mg · 4% DV
Selenium
1.8µg · 3% DV
Potassium ⭐
54mg · 2% DV
Protein sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein sauce
To burn the 42 calories in 2 tablespoon (medium) (30 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 sauce?
Protein sauce is a thick, creamy sauce made by mixing protein powder with a liquid or creamy base. The exact ingredients and seasoning vary by recipe, so its flavour can range from mild to savoury. It may have a smooth, glossy texture and a pale colour, making it easy to spoon or drizzle.
There is no single traditional way to serve it: try it as a dip for vegetables, or spoon it over grilled meat, wraps, salads or grain bowls. It is notably protein-rich, with 20 g of protein per 100 g. For a thinner consistency, whisk in liquid a little at a time; herbs, spices or a squeeze of lemon can help the flavour suit the rest of the meal.
How Nutritious Is Protein sauce?
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 sauce 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 sauce Contain Allergens?
Contains these allergens:
Which Diets Is Protein sauce 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 sauce Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
Compare Protein sauce
Foods Similar to Protein sauce
Have another question about Protein sauce?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.