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High-protein shake powder Calories
High-protein powder for muscle growth, typically mixed with milk or water.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of High-protein shake powder (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 2.4 g of carbs, 22.5 g of protein, 1.8 g of fat and 0.9 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
High-protein shake powder Nutrition Facts
Selected: 1 slice (medium) · 30 g
117
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.8g
· 2% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 78% · Fat 14%
High-protein shake powder nutrition facts table · 1 slice (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.75 g | 4% |
| Trans fat | 0 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.9 g | 3% |
| 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 Slice of High-protein shake powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 117 kcal |
| 1 tablespoon (medium) | 10 g | 39 kcal |
| 1 serving (small) | 20 g | 78 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 serving (large) | 40 g | 156 kcal |
| 2 serving (double) | 60 g | 234 kcal |
| 1 cup (large) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About High-protein shake powder
What is high-protein shake powder made from?
High-protein shake powder is made from concentrated protein ingredients, commonly milk proteins, soy protein, or a blend, with flavorings and other ingredients added in some products. The exact formula varies, so powders with the same name may differ in taste and texture.
Can you use high-protein shake powder without working out?
Yes, you can use high-protein shake powder without working out; it is a convenient protein source, not a workout supplement that only works during training. If you already get enough protein from food, adding a shake may not offer a particular advantage.
Can you mix high-protein shake powder into coffee?
Yes, you can mix high-protein shake powder into coffee. Stir the powder first with a little cool liquid to make a smooth paste, then add the coffee gradually. Pouring very hot coffee directly onto the powder can make it clump.
Is high-protein shake powder good to have before bed?
Yes, high-protein shake powder can be taken before bed if it fits your routine and does not disturb your sleep or digestion. It is not necessary to take it at night specifically; your overall food and protein intake matters more than the clock.
Can high-protein shake powder cause bloating?
Yes, high-protein shake powder can cause bloating in some people, particularly if they have trouble digesting ingredients such as milk proteins or certain sweeteners. Try a smaller amount or stop using it if symptoms persist; seek medical advice for severe or ongoing symptoms.
Can you mix high-protein shake powder with creatine?
Yes, high-protein shake powder can be mixed with creatine in the same drink. They serve different purposes, and combining them does not make the protein powder work differently. Mix the drink well and follow the use directions for each product.
How long does a shake made with high-protein shake powder last?
A prepared shake made with high-protein shake powder is best consumed soon after mixing. If you cannot drink it straight away, refrigerate it promptly in a closed container and avoid leaving it at room temperature for an extended time, especially when mixed with milk.
Can you bake with high-protein shake powder?
Yes, high-protein shake powder can be added to recipes such as pancakes, muffins, or baked oats. It absorbs liquid and can make baked goods denser or drier, so replace only part of the flour and adjust the liquid if needed.
Do you need a blender for high-protein shake powder?
No, you do not need a blender to mix high-protein shake powder. A shaker bottle or a jar with a tight lid usually works; add the liquid first, then the powder, and shake until smooth. A spoon works best after making a small paste.
Can high-protein shake powder be used in smoothies?
Yes, high-protein shake powder blends well into smoothies with fruit, milk or a dairy-free liquid, and other ingredients. Add the powder with the liquid before blending to help it mix evenly, and avoid adding more sweetener unless the smoothie needs it.
High-protein shake powder Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B12
0.6µg · 25% DV
Biotin
4.5µg · 15% DV
B1
0.15mg · 13% DV
Minerals
Phosphorus
150mg · 21% DV
Zinc
2.1mg · 19% DV
Calcium
120mg · 12% DV
Selenium
6µg · 11% DV
Potassium ⭐
120mg · 4% DV
Sodium
75mg · 3% DV
High-protein shake powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High-protein shake powder
To burn the 117 calories in 1 slice (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 High-protein shake powder?
High-protein shake powder is a packaged powder blended with water or milk to make a protein-rich drink. The protein source, flavour and other ingredients vary by product, so it is best thought of as a convenient supplement rather than a traditional dish.
People commonly mix it after exercise, at breakfast or as a snack, and may add it to smoothies or oats. It provides 75 g of protein per 100 g, making it a concentrated way to add protein when a meal needs a boost. Use water for a lighter shake, or milk and fruit for a more filling one; check the flavour before adding sweeteners.
How Nutritious Is High-protein shake powder?
Nutrient density
High
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 High-protein shake powder 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 High-protein shake powder Contain Allergens?
Contains these allergens:
Which Diets Is High-protein shake powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High-protein shake powder Fat Profile
SATURATED
0.75g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.