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Protein powder with water Calories
High-protein shake mixed with water
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein powder with water (30 g) has 24 calories. That works out to 80 calories per 100 g. It contains 0.9 g of carbs, 4.8 g of protein, 0.5 g of fat and 0.1 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Protein powder with water Nutrition Facts
Selected: 1 serving (medium) · 30 g
24
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
4.8g
· 10% DV
Fat
0.5g
· 1% 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 13% · Protein 70% · Fat 17%
Protein powder with water nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 18 mg | 1% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 4.8 g | 10% |
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 with water?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 24 kcal |
| 1 tablespoon (shredded) | 8 g | 6 kcal |
| 2 tablespoon (double) | 16 g | 13 kcal |
| 1 serving (large) | 45 g | 36 kcal |
| 2 serving (double) | 60 g | 48 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (medium) | 250 g | 200 kcal |
| 12 ounce (large) | 355 g | 284 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Protein powder with water
Can you mix protein powder with water in a shaker bottle?
Yes, a shaker bottle works well for protein powder with water. Add the water first, then the powder, and shake with the lid secured; this helps stop the powder sticking to the bottom and forming clumps.
Is protein powder with water better than protein powder with milk?
Protein powder with water makes a lighter, less creamy drink, while milk gives it a richer texture. Neither is automatically better; choose based on the taste and consistency you prefer, and follow the powder’s serving directions.
When should you drink protein powder with water after a workout?
You can drink protein powder with water after a workout, but there is no need to consume it immediately. Have it at a time that fits your routine and helps you meet your protein needs through the day.
Can protein powder with water help with weight loss?
Protein powder with water does not cause weight loss by itself. It can be a filling, lower-calorie alternative to some drinks, but whether it supports your goal depends on what it replaces in your usual eating pattern.
Can you mix protein powder with water and coffee?
Yes, protein powder with water can be added to coffee. Mix the powder with a little cool water first, then stir it into coffee that has cooled slightly; adding it straight to very hot coffee can leave lumps.
Can you drink protein powder with water on an empty stomach?
Yes, most people can drink protein powder with water on an empty stomach. If it makes you feel nauseated or uncomfortable, have it with food or choose a different time.
Can protein powder with water replace breakfast?
No, protein powder with water alone is not a balanced breakfast. It supplies protein but does not provide the range of foods a meal can offer; pair it with something like fruit or whole-grain toast if it is part of your morning.
How long can protein powder with water sit after mixing?
Protein powder with water is best consumed soon after mixing. If you need to save it, refrigerate it in a sealed container and drink it the same day; discard it if it has been left warm for an extended period.
Is protein powder with water okay to drink before bed?
Yes, protein powder with water can be taken before bed if it suits your routine. It is not inherently harmful at night, but skip it close to bedtime if drinking it makes you feel too full or disturbs your sleep.
Can people with kidney disease use protein powder with water?
People with kidney disease should ask their doctor or dietitian before using protein powder with water. Protein needs and appropriate amounts can differ with kidney function, so a general serving recommendation may not be suitable.
Protein powder with water Vitamins & Minerals
Vitamins
B12
0.06µg · 3% DV
B2
0.02mg · 2% DV
Biotin
0.45µg · 2% DV
B5
0.06mg · 1% DV
Minerals
Phosphorus
27mg · 4% DV
Calcium
36mg · 4% DV
Selenium
1.2µg · 2% DV
Magnesium
6mg · 1% DV
Potassium ⭐
42mg · 1% DV
Sodium
18mg · 1% DV
Protein powder 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 with water
To burn the 24 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 with water?
Protein powder with water is a shake made by mixing protein powder into water. Its flavour depends on the powder, while the water gives it a lighter, thinner texture than a milk-based shake. A shaker bottle or blender helps make the drink smooth and lump-free.
It is often taken after exercise, as a quick snack, or alongside breakfast; use and serving habits vary with the powder and personal preference. Nutritionally, it is chiefly a source of protein, with relatively little carbohydrate and fat in the listed profile. For a more substantial snack, pair it with fruit or oats; adding extra water keeps the drink lighter.
How Nutritious Is Protein powder 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 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 with water Contain Allergens?
Contains these allergens:
Which Diets Is Protein powder 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 with water Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.