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Protein powder mixed with water Calories
High-protein drink mixed with water, typically low in carbs
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder mixed with water (30 g) has 14 calories. That works out to 48 calories per 100 g. It contains 0.5 g of carbs, 3.1 g of protein, 0.2 g of fat and 0.1 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein powder mixed with water Nutrition Facts
Selected: 1 serving (medium) · 30 g
14
KCAL / 30G
Carbs
0.5g
· 0% DV
Protein
3.1g
· 6% DV
Fat
0.2g
· 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 12% · Protein 77% · Fat 11%
Protein powder mixed with water nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 14 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 0.5 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 3.1 g | 6% |
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 mixed with water?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 14 kcal |
| 1 tablespoon (shredded) | 8 g | 4 kcal |
| 2 tablespoon (double) | 16 g | 8 kcal |
| 1 ounce (medium) | 28 g | 13 kcal |
| 1 serving (large) | 45 g | 22 kcal |
| 2 serving (double) | 60 g | 29 kcal |
| 100 g | 100 g | 48 kcal |
| 1 cup (medium) | 250 g | 120 kcal |
| 1 bottle (medium) | 330 g | 158 kcal |
Calculated from 48 calories per 100 g.
Frequently Asked Questions About Protein powder mixed with water
Is protein powder mixed with water as good as protein powder mixed with milk?
Protein powder mixed with water is lighter and usually easier to digest, while milk makes it creamier and adds nutrients. Choose water for a simple, dairy-free preparation, or milk if you prefer a richer drink.
How do you mix protein powder with water without lumps?
Pour the water into a shaker first, add the powder, then seal and shake well. Adding powder to an empty shaker can leave clumps stuck at the bottom; a blender also gives a smooth result.
Should you drink protein powder mixed with water after a workout?
Yes, protein powder mixed with water is a convenient option after a workout. It can contribute to your daily protein intake, but it does not automatically replace a balanced meal.
How much water should you use for protein powder mixed with water?
Use the amount of water suggested on the powder’s package, then adjust it to your preferred thickness. More water makes the drink thinner and milder; less water makes it more concentrated.
Can you make protein powder mixed with water with hot water?
Yes, but boiling water can make protein powder mixed with water clump or turn grainy. For a smoother drink, mix the powder with a little cool or lukewarm water first, then add more water.
How long does protein powder mixed with water last after mixing?
Protein powder mixed with water is best consumed soon after preparation. If you need to keep it, cover it and refrigerate it, then drink it the same day rather than leaving it at room temperature.
Can you add fruit to protein powder mixed with water?
Yes, blending fruit into protein powder mixed with water can add flavor and make it more filling. The result will be thicker than a simple shake, so add water gradually until it reaches your preferred consistency.
Can protein powder mixed with water replace a meal?
No, protein powder mixed with water alone is not a balanced meal. It can provide protein, but a meal also needs a wider range of foods; pair the drink with fruit, vegetables, or whole grains if using it alongside a meal.
Is protein powder mixed with water good before a workout?
Yes, you can drink protein powder mixed with water before exercising if it sits comfortably in your stomach. If it feels heavy during exercise, have it earlier or save it for afterward.
Does protein powder mixed with water break a fast?
Yes, protein powder mixed with water breaks a fast because the powder provides energy and nutrients. It is not a zero-calorie drink, even though it is mixed with plain water.
Protein powder mixed with water Vitamins & Minerals
Vitamins
B2
0.04mg · 3% DV
B12
0.06µg · 3% DV
Biotin
0.36µg · 1% DV
B5
0.05mg · 1% DV
Minerals
Phosphorus
29mg · 4% DV
Calcium
36mg · 4% DV
Selenium
1.2µg · 2% DV
Magnesium
5.4mg · 1% DV
Potassium ⭐
42mg · 1% DV
Sodium
26mg · 1% DV
Protein powder mixed with water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein powder mixed with water
To burn the 14 calories in 1 serving (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 powder mixed with water?
Protein powder mixed with water is a ready-to-drink shake made by blending protein powder with water. It is an easy option to prepare at home, at the gym or on the go. Its flavour depends on the powder: it may be plain or flavoured, and the texture can range from light to foamy. It is commonly chilled and enjoyed after exercise or between meals, including as a quick breakfast addition. This is a high-protein drink with relatively little carbohydrate; per 100 g, it provides 10.2 g of protein and 1.6 g of carbohydrate. For a smoother shake, add the powder to water and mix it thoroughly in a shaker. Use more water if you prefer a lighter texture and less intense flavour.
How Nutritious Is Protein powder mixed with water?
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 mixed with water 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 mixed with water Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder mixed with water 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
✓ Suitable
Low FODMAP
— Not suitable
Protein powder mixed with water Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.04g
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.