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Shake mix Calories
Powdered drink mix
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Shake mix (35 g) has 137 calories. That works out to 390 calories per 100 g. It contains 27.3 g of carbs, 2.8 g of protein, 1.8 g of fat and 1 g of fiber. Its 5.3 µg of Biotin covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Shake mix Nutrition Facts
Selected: 1 serving (medium) · 35 g
137
KCAL / 35G
Carbs
27.3g
· 10% DV
Protein
2.8g
· 6% DV
Fat
1.8g
· 2% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 8% · Fat 12%
Shake mix nutrition facts table · 1 serving (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 27.3 g | 10% |
| Fiber | 1 g | 4% |
| Protein | 2.8 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 Shake mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 35 g | 137 kcal |
| 1 tablespoon (small) | 10 g | 39 kcal |
| 2 tablespoon (medium) | 20 g | 78 kcal |
| 1 slice (thin) | 30 g | 117 kcal |
| 1 serving (large) | 50 g | 195 kcal |
| 2 serving (double) | 70 g | 273 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Shake mix
What is shake mix, and is it the same as protein powder?
Shake mix is a powdered drink blend meant to be mixed with a liquid; it is not automatically the same as protein powder. This shake mix contains some protein, but it should not be assumed to be a concentrated protein supplement.
Can you mix shake mix with water?
Yes, you can mix shake mix with water. The drink will usually taste lighter and less creamy than when made with milk. Add the powder gradually and shake thoroughly to help it dissolve evenly.
How do you make shake mix thicker?
Use less liquid, or blend shake mix with ingredients such as yogurt, banana, or ice for a thicker texture. Add extra ingredients gradually, since they can change the sweetness and flavor of the finished drink.
Does shake mix need a blender?
No, shake mix does not need a blender when you are mixing it with liquid alone. A shaker bottle works well; use a blender when adding whole fruit or other ingredients that need to be broken down.
Why does shake mix settle at the bottom?
Shake mix can settle when it has not fully dissolved or when the drink sits after mixing. Shake it again before drinking, and try adding the powder gradually to the liquid rather than pouring liquid onto a mound of powder.
Can you use shake mix in coffee?
You can stir shake mix into coffee, but very hot liquid may make the powder clump. Mix it first with a small amount of cool or warm liquid, then add the coffee gradually and stir well.
Can shake mix be used as a meal replacement?
Not necessarily. A powdered shake mix is not automatically formulated as a complete meal, so check what the product is designed to provide. For a more substantial drink, blend it with foods such as fruit and yogurt.
Can you bake with shake mix?
Yes, shake mix can be added to some baked recipes, but it is not a direct substitute for flour. Its sweetness and ingredients can affect texture and browning, so start with a recipe designed to use drink mix.
Can shake mix be frozen?
Freezing dry shake mix is generally unnecessary and can expose it to condensation when it is taken out. Keep the powder sealed in a cool, dry place instead; freeze a prepared drink only if its ingredients are suitable for freezing.
How should you store shake mix after opening?
Seal shake mix tightly and store it in a cool, dry place, away from steam and direct sunlight. Use a dry scoop each time, since moisture can make the powder clump and affect its quality.
Shake mix Vitamins & Minerals
Vitamins
Biotin
5.25µg · 18% DV
B5
0.63mg · 13% DV
B2
0.15mg · 12% DV
B12
0.26µg · 11% DV
Minerals
Phosphorus
105mg · 15% DV
Calcium
140mg · 14% DV
Copper
0.11mg · 12% DV
Iodine
16µg · 11% DV
Potassium ⭐
168mg · 5% DV
Sodium
105mg · 5% DV
Shake mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Shake mix
To burn the 137 calories in 1 serving (medium) (35 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 Shake mix?
Shake mix is a powdered product for making a ready-to-drink shake. Its ingredients and flavour depend on the particular mix; unlike a traditional dish, it is a convenient drink base rather than a recipe tied to one place. You usually stir or shake it with milk or water, following the pack directions.
The taste is often sweet and flavoured, while the texture can be thin or creamy depending on the liquid and how thoroughly it is mixed. It works as a quick breakfast or snack, and in many places is also used after exercise. Nutritionally, it is mainly a source of carbohydrates: the supplied figures list 78 g per 100 g. Use water for a lighter-tasting drink, or milk when you prefer a fuller, creamier result.
How Nutritious Is Shake mix?
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
Low
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 Shake mix 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 Shake mix Contain Allergens?
No known major allergens
Which Diets Is Shake mix Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Shake mix Fat Profile
SATURATED
0.95g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 19.5:1
Above the ideal 4:1 (19.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.