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Protein powder (contains 10g protein) Calories
10g protein supplement powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder (contains 10g protein) (13 g) has 20 calories. That works out to 160 calories per 100 g. It contains 0.8 g of carbs, 10 g of protein, 0.3 g of fat and 0.1 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Protein powder (contains 10g protein) Nutrition Facts
Selected: 1 serving (medium) · 12.5 g
20
KCAL / 12.5G
Carbs
0.8g
· 0% DV
Protein
10g
· 20% DV
Fat
0.3g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 87% · Fat 6%
Protein powder (contains 10g protein) nutrition facts table · 1 serving (medium) (12.5 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 10 g | 20% |
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 (contains 10g protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 12.5 g | 20 kcal |
| 1 tablespoon (medium) | 7 g | 11 kcal |
| 1 slice (thin) | 8 g | 13 kcal |
| 1 tablespoon (large) | 10 g | 16 kcal |
| 2 tablespoon (double) | 14 g | 22 kcal |
| 1 slice (thick) | 15 g | 24 kcal |
| 1 serving (large) | 25 g | 40 kcal |
| 1 cup (small) | 30 g | 48 kcal |
| 1 cup (large) | 60 g | 96 kcal |
| 100 g | 100 g | 160 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Protein powder (contains 10g protein)
What is protein powder made from?
Protein powder is made by extracting protein from sources such as whey, casein, soy, or other foods. Formulas differ between products; this protein powder contains dairy and soy allergens.
Is protein powder the same as whey protein?
No. Protein powder is the general product category, while whey is one possible protein source. Some powders use whey, others use soy or different sources, so the name alone does not tell you which kind it contains.
What should you mix protein powder with?
You can mix protein powder with water, milk, or a suitable drink of your choice. Water makes a lighter shake, while milk gives it a creamier texture. This product contains dairy and soy allergens.
Is 10 grams of protein from protein powder enough after a workout?
It may contribute to recovery, but 10 grams is not necessarily enough to meet your needs after exercise. Your overall protein intake and the food you eat around your workout matter more than this powder alone.
When is the best time to take protein powder?
There is no required time to take protein powder. Having it after a workout can be convenient, but you can also use it with a meal or snack when that helps you meet your protein needs.
Can you use protein powder if you don't work out?
Yes, you can use protein powder without exercising, but it is not automatically necessary. It can help supplement protein from food; if your meals already provide enough for you, adding it may not offer a useful benefit.
Can protein powder be used in baking or hot drinks?
Yes, protein powder can be stirred into porridge, baked goods, or hot drinks. Heat does not remove its protein, but it can change the texture; add it gradually and adjust the recipe's liquid if needed.
Can protein powder replace a meal?
No, protein powder on its own is not a balanced meal. It supplies protein but does not provide the variety of foods and nutrients a meal usually includes. Use it as a supplement or add it to a meal.
Does protein powder cause weight gain?
Protein powder does not cause weight gain automatically. It can contribute to weight gain if it adds more energy than you use, especially when consumed on top of your usual meals rather than as a replacement for another snack.
How should you store protein powder after opening?
Keep protein powder tightly sealed in a cool, dry place after opening. Moisture and heat can affect its texture and quality. Discard it if you notice an unusual smell, discoloration, or a change in texture.
Protein powder (contains 10g protein) Vitamins & Minerals
Vitamins
B12
0.06µg · 3% DV
B2
0.03mg · 2% DV
B1
0.01mg · 1% DV
Biotin
0.25µg · 1% DV
Minerals
Phosphorus
31mg · 4% DV
Calcium
38mg · 4% DV
Magnesium
6.25mg · 1% DV
Copper
0.01mg · 1% DV
Sodium
19mg · 1% DV
Potassium ⭐
25mg · 1% DV
Protein powder (contains 10g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder (contains 10g protein)
To burn the 20 calories in 1 serving (medium) (12.5 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 (contains 10g protein)?
Protein powder (contains 10g protein) is a concentrated powder added to drinks or foods; its protein source varies by product. A serving of this one provides 10g of protein. Stir it into water or milk, or mix it through yoghurt, porridge or a smoothie. The liquid you choose affects the result: water keeps it lighter, while milk makes it creamier.
It is used worldwide as a convenient addition to breakfast or a snack, including in oats, shakes and yoghurt bowls. Its defining nutritional feature is its high protein content: 100g provides 80g protein. For a simple option, combine a serving with fruit or plain yoghurt, and check the product directions for the appropriate portion.
How Nutritious Is Protein powder (contains 10g protein)?
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
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 (contains 10g protein) 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 (contains 10g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder (contains 10g protein) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Protein powder (contains 10g protein) Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.