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Proteins Calories
Essential nutrient for muscle growth and repair
CALORIES
GI
POTASSIUM
FIBER
Proteins Nutrition Facts
Selected: 100 g
400
KCAL / 100G
Carbs
2g
· 2%
Protein
90g
· 85%
Fat
6g
· 13%
Fiber
0g
Proteins Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B6
0.3mg · 18% DV
B2
0.2mg · 15% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
400mg · 57% DV
Magnesium
80mg · 19% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
Proteins Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Proteins Processed?
NOVA 2
Minimally 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 Proteins Contain Allergens?
No known major allergens
Which Diets Is Proteins Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Proteins Fat Profile
SATURATED
2g
MONOUNSATURATED
2g
POLYUNSATURATED
2g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Proteins
Proteins — Frequently Asked Questions
Can protein powder be added to hot drinks?
Yes, but adding it directly to boiling liquid can make it clump. Mix it first with a small amount of cool or lukewarm liquid, then stir it into the drink.
Is it better to have protein before or after a workout?
Your total protein intake across the day matters more than exact timing. A post-workout shake is convenient, but protein can also be useful before training or between meals.
Should protein powder be mixed with water or milk?
Water makes a lighter drink, while milk or a plant-based alternative can improve creaminess and flavour. The best choice depends on your digestion, preferences, and overall meal plan.
Can a protein shake replace a meal?
Not regularly on its own, because it does not provide the variety of fibre and micronutrients found in a balanced meal. Pair it with foods such as fruit, oats, yoghurt, or nuts for a more complete option.
Does protein powder harm the kidneys?
There is no strong evidence that sensible protein intake damages healthy kidneys. People with kidney disease or a medically prescribed protein restriction should seek advice from a doctor or dietitian.
Why does protein powder sometimes cause bloating or gas?
Dairy-based proteins, lactose, sweeteners, or drinking a shake very quickly can trigger symptoms in some people. Try a smaller serving, mix it well with plenty of fluid, and consider a simpler formula if symptoms persist.
Will protein powder make you gain weight?
Weight change depends on overall energy intake and expenditure, not on one food alone. It can contribute to weight gain if it is added on top of your usual intake, but it does not automatically cause gain.
Can protein powder and creatine be mixed together?
Yes, they can generally be mixed in the same shake for healthy adults. Creatine works best when taken consistently, and maintaining good hydration is sensible.
How should protein powder be stored after opening?
Keep the container tightly sealed in a cool, dry place away from direct sunlight. Avoid using a wet scoop, as moisture can cause clumping and reduce product quality.
Is protein powder only for people who exercise?
No. It can be a convenient option for anyone who struggles to meet protein needs from meals, though active people often find it especially useful. Whole foods such as beans, eggs, dairy, fish, meat, and soy should still form an important part of the diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.