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How Many Calories In Protein Powder (Average Values)

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED

Over the past ten years working as a fitness coach, I’ve never had a client who hasn’t come to the gym stacked with a protein powder, although only a few of them actually expressed concerns about the calories they might be getting from it.

To see if protein powder consumption can lead to a higher calorie intake, I teamed up with my dietitian and took two months to investigate the number of calories in protein powders.

Let’s see what I’ve discovered.

Quick Summary

  • Most protein shakes contain added ingredients that may add more calories to them.
  • When making a protein shake, use water instead of milk to avoid extra carbs.
  • Your fitness goal will help determine your calorie intake and the type of protein shake you require to attain your objectives.

Calories in Protein Powders

How many calories in bold text with a person in the background holding protein powder

The calorie count in a protein shake is determined by its contents.

Whether you want to bulk up or slim down, you should always track your calorie intake.

One scoop (around 32 grams) of typical lower-calorie protein powder has 113 calories, 4.5 percent of which come from fat.

Below are the average nutrition facts of protein powders per scoop:

  • Overall fat composition is 0.5 grams, amounting to 0.3 grams of saturated fat. There is no trans fat.
  • 0.01 grams of polyunsaturated fat, as well as monounsaturated fat.
  • Cholesterol is 5.1 milligrams, which is 2 percent of the daily requirement.
  • The sodium content is 50 milligrams, which accounts for 2 percent of the daily dietary value.
  • 160 milligrams of potassium on average; therefore, it will meet 5 percent of your daily potassium needs.
  • The carbohydrate content is 2 grams, with dietary fiber accounting for 1 percent.
  • 25 grams of protein. The given quantity of protein powder contains 2 percent iron and 12 percent calcium [1].

"Protein shakes are a great source of the nutrient because they're often low in fat, portable, easy to access, and can be added to whatever you want for a big protein boost."

-  Kristen Gradney, R.D.N.

Protein Choices

Close up shot of fine protein powder

A standard scoop of protein powder contains between 30 and 50 grams; however, the calorie content varies. You can check our article about the best low-calorie protein powders.

A scoop of soy protein powder contains about 175 calories, whereas whey powder contains approximately 100 calories [2].

A scoop of brown rice powder has approximately 110 calories, whereas roughly equal volumes of hemp powder and pea powder contain 135 and 130 calories, respectively.

Alternative Protein Sources

If you're making your own protein shake, you can use soy milk, yogurt, or skim milk as alternate sources of protein.

One glass of low-fat milk contains around 122 calories, one glass of nonfat Greek yogurt contains approximately 135 calories, and a glass of plain soy milk contains approximately 100 calories [3].

Added Calories in Protein Powder

Close up shot of a person scooping protein powder

Commercially manufactured protein powders, such as vanilla protein powder, may comprise ingredients that add more calories to protein shakes.

These ingredients include:

  • Artificial flavors/sweeteners: Sucralose, aspartame, corn syrup, and saccharin are common artificial sweeteners used in protein powders. Some individuals may have unfavorable responses to these sweeteners, which can include headaches, gastrointestinal irritation, and weight gain.
  • Powdered skim milk/milk solids: Skim milk powders and solids are frequently employed as a low-cost bulking ingredient in lower-quality protein powders. They contain a lot of lactose sugars that add more calories to the protein shake and potentially increase blood sugar [4].
  • Vegetable fats and oils: Many fat-loss and protein shakes use these substances to improve richness, thus making them taste creamy. They contain trans fat, which adds a significant number of calories to the protein shake.
  • Fillers: Fillers are commonly used to bulk up proteins and save expenses for the producer. Coconut flour, prebiotic fiber, sugar, and other substances are examples of fillers contained in protein powders.

Although these additives provide calories, most of them come from concentrated protein content.

When you make a shake, the additions are more likely to be whole-food components such as fruits, nut butter, honey, and cocoa powder that can make you gain weight.

Here’s the nutritional information about the whole food components you can expect in protein shakes:

  • A midsize banana provides around 105 calories to the shake.
  • A teaspoon of nut butter has around 94 calories.
  • A teaspoon of honey contains 64 calories.
  • A teaspoon of cocoa powder contains 12 calories [5].

I usually mix my protein powder with water to avoid added sugar that will lead to weight gain by increasing my fat mass instead of muscle mass.

FAQs

How Many Calories Are in One Scoop of Protein Powder?

There are approximately 113 calories in one scoop of protein powder.

Is Protein Powder Good for Weight Loss?

No, protein powders are not that good for weight loss because they have added calories. But when combined with the appropriate workout, they may help you lose weight.

How Much Protein Should I Eat a Day?

The amount of protein you should eat daily should be 10% to 35% of your caloric intake.

Is It Okay to Drink Protein Shake Every Day?

Yes, it is okay to drink a protein shake every day, but you should ensure that most of your protein comes from whole food sources.

Does Whole Milk Add Calories to a Protein Shake?

Yes, whole milk adds calories to a protein shake. Unlike other forms of whole foods, it can add as much as 100 calories and more, depending on how much you use in your mix-ins.

Should You Be Concerned about Calories in Protein Powders?

Even though protein powders are highly beneficial for muscle gain and athletic activities, some contain a high-calorie count that can affect your weight loss process.

That’s why I recommend that you try these protein powders that have fewer calories and are free from artificial additives and coloring:

After testing for effectiveness and safety, my clients and I have found that they help with fat burn, muscle growth, and healthy weight management without adverse health effects and risks.


References:

  1. https://www.fatsecret.com/calories-nutrition/generic/protein-powder
  2. https://www.livestrong.com/thedailyplate/nutrition-calories/food/mlo-natural/brown-rice-protein-powder/
  3. https://usa.fage/products/yogurt/fage-total-0
  4. https://www.sciencedaily.com/releases/2020/07/200710104837.htm
  5. https://mobile.fatsecret.com/calories-nutrition/usda/cocoa-powder-(unsweetened)
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