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Calories in Protein Powder

Updated July 2026 · Source: USDA FoodData Central

375
kcal
per 100g
76.0
g
Protein
5.5
g
Fat
11.0
g
Carbs
1.0
g
Fiber
113
kcal per scoop (30g)
375
kcal per 100g
226
kcal per 2 scoops (60g)
Protein Powder calories and nutrition
💪76g protein per 100g — highest of all foods
🔬Complete protein — all 9 essential amino acids
⚡Potassium — 600mg per 100g
🦴Calcium — 18% DV per scoop
😌Only 113 kcal per scoop — most protein per calorie
🌿Types: whey, casein, pea, rice, hemp

🍽 Calculate Calories for Any Amount of Protein Powder

Weight100g

Nutrition Facts

Per 100g protein powder

* % Daily Value based on a 2,000 kcal diet.


Quick summary: Protein powder (whey concentrate) contains 375 calories per 100g — 113 kcal per scoop with 23g protein. The most protein-dense food category. Types include whey (fastest), casein (slowest), and plant proteins (pea, rice, soy). Most cost-effective way to increase protein intake. Extensive research supports use for muscle building, weight loss, and healthy ageing.

Vitamins & Minerals — per 100g

NutrientAmount% Daily ValueBar
Protein76g152%
Riboflavin0.4mg31%
Phosphorus380mg30%
Vitamin B120.8µg33%
Calcium180mg18%
Magnesium70mg17%
Potassium600mg13%
Zinc2.0mg18%
Sodium180mg8%
Iron0.5mg3%

Calories in Protein Powder by Weight

WeightCaloriesProteinNet CarbsFat
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Macronutrient Breakdown — per 100g

Fat5.5g · 13% of calories
Protein76.0g · 80% of calories
Carbohydrates11.0g · 12% of calories
Fiber1.0g · Net carbs: 10.0g

Whey concentrate (~75-80% protein). Whey isolate: 90%+ protein. Casein: 80% protein, very slow absorption. Pea protein: 80% protein, good for vegans. Rice protein: 75% protein. Hemp protein: 50% protein — lower quality.

Key Nutrients

💪
Protein
76g
152% DV
Highest protein density of any food
⚡
Potassium
600mg
13% DV
From milk mineral
🦴
Calcium
180mg
18% DV
From whey
⚡
Magnesium
70mg
17% DV
From milk mineral
💊
Riboflavin (B2)
0.4mg
31% DV
From milk
⚡
Phosphorus
380mg
30% DV
From milk mineral

Protein Powder Benefits

Highest Protein Density of Any Food

At 75-90g protein per 100g, protein powder has the highest protein density of any food — significantly higher than chicken breast (31g/100g) or Greek yogurt (10g/100g). A single 30g scoop provides 22-27g of complete protein at only 110-120 kcal — an unmatched protein-to-calorie ratio.

Muscle Building — 50+ Year Evidence Base

A 2020 meta-analysis of 49 RCTs found protein supplementation significantly increased muscle mass (+1.1kg) and strength during resistance training. The benefit was observed across all protein sources when leucine content was matched — confirming adequate leucine per serving is the key variable.

Whey vs Casein — Timing Applications

Whey is 'fast' protein (amino acid peak at 60-90 minutes) — ideal for post-workout recovery. Casein is 'slow' (sustained release over 7-8 hours) — ideal for pre-sleep consumption. Using both strategically may optimise 24-hour muscle protein balance.

Healthy Ageing — Sarcopenia Prevention

One of the most evidence-based uses is preventing age-related muscle loss in adults over 60. Older adults have increased protein requirements (1.2-1.6g/kg) and reduced anabolic sensitivity — requiring higher leucine doses per meal. Protein supplementation consistently reduces sarcopenia progression, reduces fall risk, and improves physical function.

Compare Protein Powder Calories

💪
Whey Protein
370 kcal/100g
−5 kcal
💊
Protein Bar
390 kcal/100g
+15 kcal
🥚
Egg
155 kcal/100g
−220 kcal
🍗
Chicken Breast
165 kcal/100g
−210 kcal
🫙
Greek Yogurt
97 kcal/100g
−278 kcal
🐟
Tuna
109 kcal/100g
−266 kcal
🌿
Tofu
76 kcal/100g
−299 kcal
🫘
Soybeans
173 kcal/100g
−202 kcal

Is Protein Powder Suitable for Your Diet?

✅
Weight loss
Yes — highest protein per calorie
✅
Keto
Yes — low carb
❌
Paleo
No — heavily processed
✅
Gluten-free
Check label
✅
Diabetic
Yes — low carb, high protein
⚠️
Vegan
Plant protein only
✅
Vegetarian
Yes — check source
✅
Athletes
Gold standard post-workout

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Frequently Asked Questions

How many calories in protein powder?
Protein powder has 375 calories per 100g. Per 30g scoop: 113 kcal with 23g protein.
What type of protein powder is best?
Muscle building: whey (fastest, highest leucine). Overnight recovery: casein (7-8 hour release). Vegans: pea+rice blend (complete profile together). General: whey isolate (highest purity, lactose-free).
Do you need protein powder?
Only if you cannot meet protein targets through whole food. Protein powder is a convenient and cost-effective tool, not a necessity.
When to take protein powder?
Post-workout (0-2 hours): optimises muscle protein synthesis. Morning: if skipping breakfast. Pre-sleep (casein): for overnight muscle recovery.
Is plant protein as good as whey?
A pea+rice protein blend matches whey's amino acid profile and produces equivalent muscle building when taken in adequate amounts. Single plant proteins (pea alone) are limiting in one amino acid.
Protein powder for weight loss?
Yes — replacing a high-calorie meal/snack with a protein shake reduces calories while preserving satiety and muscle. Multiple RCTs confirm better fat loss with protein supplementation during calorie restriction.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.