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Supplement powder Calories
Concentrated dietary supplement powder; may provide protein, vitamins-minerals, or performance support depending on formulation.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Supplement powder (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 10 g of carbs, 7.7 g of protein, 1 g of fat and 0.5 g of fiber. Its 0.9 mg of B5 covers 18% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Supplement powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
144
KCAL / 30G
Carbs
10g
· 4% DV
Protein
7.7g
· 15% DV
Fat
1g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 39% · Fat 11%
Supplement powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 10 g | 4% |
| Fiber | 0.5 g | 2% |
| Protein | 7.7 g | 15% |
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 Supplement powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 144 kcal |
| 1 tablespoon (small) | 10 g | 48 kcal |
| 2 tablespoon (double) | 20 g | 96 kcal |
| 1 ounce (medium) | 28 g | 134 kcal |
| 1 serving (large) | 45 g | 216 kcal |
| 2 serving (double) | 60 g | 288 kcal |
| 100 g | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Supplement powder
What is supplement powder used for?
Supplement powder is a concentrated product mixed into a drink or food to add ingredients such as protein, vitamins and minerals, or exercise-support compounds. Its purpose depends on the specific formula, so the name alone does not tell you what it provides.
How do you mix supplement powder without lumps?
Add supplement powder to liquid gradually while stirring or shaking it in a closed shaker. Starting with the liquid, using the amount recommended on the package, and letting the drink stand briefly can help disperse stubborn clumps.
Can you put supplement powder in coffee?
Yes, some supplement powders can be stirred into coffee, but heat may affect texture and some ingredients may not be intended for hot drinks. Check the product directions; mixing it into coffee that has cooled slightly can reduce clumping.
Does supplement powder expire?
Yes, supplement powder can expire, and its quality may decline after the date on the package. Keep it tightly sealed in a cool, dry place, use a clean dry scoop, and discard it if moisture, an unusual smell, or a changed appearance develops.
Can supplement powder replace a meal?
No, ordinary supplement powder is not a meal replacement. Only use it that way if the product is specifically formulated and labelled for meal replacement; a protein or vitamin powder alone does not provide the same range of nutrients as a meal.
Can you take supplement powder every day?
Yes, you can take supplement powder daily if its instructions allow daily use and you stay within the recommended serving. Check whether other supplements or fortified foods add the same ingredients, particularly when the powder contains concentrated vitamins or minerals.
Is supplement powder the same as protein powder?
No, supplement powder is a broader category than protein powder. Protein powder is designed mainly to provide protein, while a supplement powder may instead focus on vitamins and minerals, exercise support, or a combination of ingredients.
Why does supplement powder clump?
Supplement powder clumps when it absorbs moisture or is not dispersed well in liquid. Keep the container sealed and dry, use a dry scoop, and shake or stir the powder into liquid rather than leaving an opened container in a humid area.
Can supplement powder break a fast?
Yes, supplement powder can break a fast if it provides energy or triggers a digestive response; some formulas also contain ingredients that are not compatible with fasting. Check the full ingredient list and consider the rules of the particular fast you follow.
Can supplement powder interact with medication?
Yes, ingredients in supplement powder can affect how some medicines work. If you take prescription or regular medication, ask your doctor or pharmacist before using the powder and show them its full ingredient list.
Supplement powder Vitamins & Minerals
Vitamins
B5
0.9mg · 18% DV
B2
0.21mg · 16% DV
B1
0.18mg · 15% DV
B3
2.4mg · 15% DV
Minerals
Phosphorus
75mg · 11% DV
Copper
0.09mg · 10% DV
Calcium
90mg · 9% DV
Zinc
0.9mg · 8% DV
Potassium ⭐
120mg · 4% DV
Sodium
75mg · 3% DV
Supplement powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Supplement powder
To burn the 144 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 Supplement powder?
Supplement powder is a concentrated product mixed into drinks or food. Depending on its formulation, it may provide protein, vitamins and minerals, or ingredients intended to support exercise performance. Flavour, texture and purpose vary by product, so check the directions and serving size on the pack.
It is commonly blended with water or milk, or added to smoothies, yoghurt or oats. Some powders are sweet and flavoured, while others are more neutral. The figures provided list 25.8 g of protein per 100 g, though the nutritional profile can differ considerably between formulations; a typical serving is about 30 g. Choose one that suits your needs and use water rather than milk for a lighter drink.
How Nutritious Is Supplement powder?
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 Supplement powder 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 Supplement powder Contain Allergens?
Contains these allergens:
Which Diets Is Supplement powder 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
Supplement powder Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.