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Squar Protein Calories
High-protein powdered supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Squar Protein (30 g) has 116 calories. That works out to 385 calories per 100 g. It contains 2.7 g of carbs, 22.5 g of protein, 1.7 g of fat and 0.6 g of fiber. Its 153 mg of Phosphorus covers 22% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Squar Protein Nutrition Facts
Selected: 1 serving (medium) · 30 g
116
KCAL / 30G
Carbs
2.7g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.7g
· 2% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 78% · Fat 13%
Squar Protein nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 93 mg | 4% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 22.5 g | 45% |
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 Squar Protein?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 116 kcal |
| 1 tablespoon (thin) | 10 g | 39 kcal |
| 2 tablespoon (medium) | 20 g | 77 kcal |
| 1 ounce (medium) | 28.4 g | 109 kcal |
| 1 serving (large) | 40 g | 154 kcal |
| 50 g | 50 g | 193 kcal |
| 60 g | 60 g | 231 kcal |
| 100 g | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Squar Protein
How do you mix Squar Protein?
Mix Squar Protein into water or milk, stirring or shaking until smooth. A shaker helps break up lumps. Follow the serving and preparation directions on the package, especially if you are adding it to a drink or recipe.
When should you take Squar Protein?
You can take Squar Protein whenever it fits your routine; there is no required post-workout window. Having it after exercise is convenient, but taking it at another time can also help you meet your daily protein needs.
Is Squar Protein better with water or milk?
Squar Protein works with either water or milk. Water makes a lighter drink, while milk makes it creamier and adds nutrients of its own. Since the product contains a dairy allergen, choose your liquid with any dairy allergy or intolerance in mind.
Can Squar Protein help build muscle?
Yes, Squar Protein can contribute protein that supports muscle growth alongside resistance training. The powder alone will not build muscle; consistent training and enough food overall are also important.
Can Squar Protein help with weight loss?
Squar Protein can help you meet your protein needs while losing weight, but it does not cause weight loss by itself. Adding it on top of your usual meals may increase your overall intake, so use it as part of a planned eating routine.
Can you take Squar Protein on rest days?
Yes, you can use Squar Protein on rest days as well as training days. Your body still uses protein while recovering; take it on days when it is a convenient way to fill a gap in your usual diet.
Can Squar Protein cause bloating?
Squar Protein may cause bloating or digestive discomfort in some people, particularly if they are sensitive to dairy or to another ingredient in the formula. If symptoms recur after using it, stop taking it and review the product ingredients.
Can you add Squar Protein to coffee?
Yes, you can add Squar Protein to coffee. Stir it into warm rather than boiling coffee to reduce clumping, or blend it with a small amount of cool liquid first before adding the coffee.
Can Squar Protein replace a meal?
No, Squar Protein is a protein supplement, not a complete meal replacement. It does not necessarily provide the variety of foods and nutrients found in a balanced meal, so pair it with food rather than relying on it as your regular meal.
How should you store Squar Protein after opening?
Keep Squar Protein tightly sealed in a cool, dry place after opening. Use a clean, dry scoop and follow the package’s storage instructions to help keep moisture out and maintain the product’s quality.
Squar Protein Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B2
0.17mg · 13% DV
Biotin
2.1µg · 7% DV
B5
0.22mg · 4% DV
Minerals
Phosphorus
153mg · 22% DV
Calcium
123mg · 12% DV
Selenium
6.6µg · 12% DV
Magnesium
29mg · 7% DV
Potassium ⭐
147mg · 4% DV
Sodium
93mg · 4% DV
Squar Protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Squar Protein
To burn the 116 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 Squar Protein?
Squar Protein is a high-protein powder supplement, intended to be mixed into drinks or added to food rather than eaten on its own. It can be blended with water or milk, stirred into yoghurt or porridge, or used in a smoothie. Its flavour and thickness depend on the liquid and how it is mixed.
People commonly use protein powders as a convenient addition to breakfast, after exercise, or between meals. Try it with fruit or oats for a more substantial snack, or mix it with water for a lighter drink. Squar Protein provides 75 g of protein per 100 g; follow the serving guidance on the product rather than treating it as a meal replacement.
How Nutritious Is Squar Protein?
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 Squar Protein Processed?
NOVA 4
Ultra-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 Squar Protein Contain Allergens?
Contains these allergens:
Which Diets Is Squar Protein 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
— Not suitable
Low FODMAP
— Not suitable
Squar Protein Fat Profile
SATURATED
0.96g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.