Plant protein shake

Beverage

Item Rating: 82/100

1 serving (250 grams) contains 150 calories, 20.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		141.5
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.5 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		188.7 mg	8%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	2.8 g	10%
	Sugars	1.9 g
protein		18.9 g	37%
Vitamin D		94.3 mcg	471%
Calcium		283.0 mg	21%
Iron		3.8 mg	21%
Potassium		377.4 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 25 cal (18.2%)

Protein: 75 cal (54.6%)

Carbs: 37 cal (27.2%)

About Plant protein shake

Plant protein shake is a beverage made with plant-derived protein sources such as pea, rice, hemp, soy, or pumpkin seeds. With roots in vegan and vegetarian cuisine, it has become a popular nutritional choice worldwide, especially among individuals seeking to improve their protein intake without animal-based products. These shakes are typically rich in essential amino acids, fiber, and a variety of vitamins and minerals, depending on the ingredients used. An average plant protein shake can contain 15-30 grams of protein per serving, making it suitable for muscle repair and recovery. Many shakes are also fortified with nutrients such as vitamin B12, calcium, and iron to complement plant-based diets.

Health Benefits

• Supports muscle repair and growth with 15-30 grams of plant-based protein per serving, including essential amino acids.
• Promotes gut health due to the dietary fiber content often found in plant proteins such as pea or hemp.
• May support heart health by offering low levels of saturated fat compared to animal-based protein sources.
• Helps to address nutritional gaps with fortified vitamins and minerals like vitamin B12 and calcium.
• Provides a sustainable protein source, rich in antioxidants, that contributes to overall health and environmental considerations.

Dietary Considerations

Allergens: Contains soy, nuts (if included), gluten (if not certified gluten-free)

Suitable for: Vegan, vegetarian, gluten-free (if certified)

Not suitable for: Soy-free diets (if soy is included), nut-free diets (if nuts are included), low-protein diets

Selection and Storage

Store plant protein powders in a cool, dry place. Prepared shakes should be refrigerated and consumed within 24 hours for optimum freshness.

Common Questions About Plant protein shake Nutrition

What is the nutritional content of a plant protein shake?

Plant protein shakes typically offer 15-25 grams of protein per serving and range from 100-200 calories, depending on the brand and added ingredients. They often include key vitamins and minerals like B12, iron, and calcium, and are usually low in fat and carbohydrates with approximately 2-6 grams of fiber per serving.

Can I include plant protein shakes in a keto diet?

Yes, some plant protein shakes can be compatible with a keto diet if they are low in carbs, usually under 5 grams per serving. Always check the label for added sugars or high-carb ingredients, such as certain fruits or sweeteners, that may make them less suitable for keto diets.

What are the health benefits and concerns of drinking plant protein shakes?

Plant protein shakes provide a sustainable source of protein, aid muscle recovery, and support satiety due to their fiber content. However, individuals with sensitivities to certain plant proteins like soy or pea should monitor for adverse reactions. It's also important to ensure the shake isn't heavily processed or loaded with artificial additives.

How many servings of plant protein shake should I have per day?

Typically, one serving of plant protein shake per day is sufficient for most people to supplement their protein intake. Athletes or active individuals may require 2 servings daily, depending on their protein needs, which should generally be 0.8-1.2 grams of protein per kilogram of body weight.

How does a plant protein shake compare to a whey protein shake?

Plant protein shakes are typically dairy-free, vegan-friendly, and contain fiber, whereas whey protein shakes usually offer complete protein and may digest faster. Whey has about 20-30 grams of protein per serving, slightly more than plant-based, but plant options are better for those with lactose intolerance or seeking a sustainable alternative.

Data Sources & Scientific References