Protein powders compared, per scoop
| Powder | Scoop | Calories | Protein |
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Typical values. Every brand is different, so use "My own label" with the numbers on your tub for the most accurate result.
Protein Powder Serving Calorie Calculator
A scoop of protein powder is only part of the story. Mix it with whole milk, a banana and peanut butter and a 120-calorie scoop becomes a 470-calorie shake. Build yours here and see exactly what goes into it.
Your shake
0 kcal
0gFat
0gProtein
0gCarbs
- Fat0%
- Protein0%
- Carbs0%
- From the powder alone0
- Protein per 100 kcal0
- Your daily protein (1.6 g/kg)0
- This shake covers0
Getting the most from your shake
- For fat loss, mix with water or unsweetened almond milk. You keep the protein and skip most of the extra calories.
- For gaining, add milk, oats and peanut butter. It's an easy way to add 300+ calories without feeling stuffed.
- One scoop is usually enough. Around 20 to 30 g of protein at a time covers what most people can use for muscle building in one go.
- Collagen isn't a full protein. It's missing some amino acids, so it doesn't build muscle the way whey or plant blends do.
- Food first. Powder is handy, but eggs, chicken, fish, Greek yogurt and beans give you protein plus vitamins and minerals.
Protein powder questions
How many calories are in a scoop of protein powder?
Most whey and plant powders have 100 to 130 calories per scoop, with 20 to 27 g of protein. Mass gainers can have 400 calories or more per serving.
Does protein powder make you gain weight?
Only if it pushes you over your daily calories. A scoop in water is low in calories. Shakes made with milk, fruit and nut butter add up fast.
Should I mix protein powder with milk or water?
Water if you're cutting calories, milk if you want more calories, protein and a creamier taste. A 250 ml glass of whole milk adds about 150 calories and 8 g of protein.
How much protein do I need a day?
Around 1.6 g per kg of body weight is a good target for people who train and want to build or keep muscle. Less active adults need at least 0.8 g per kg.
Is it safe to drink protein shakes every day?
For healthy adults, one or two shakes a day is generally fine. People with kidney disease should check with a doctor before using protein supplements.
Want protein, carbs and fat set for your goal? The calorie calculator splits your daily target into macros.
Open the calorie calculator