Protein shakes

Beverage

Item Rating: 78/100

1 serving (250 grams) contains 200 calories, 20.0 grams of protein, 3.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		2.8 g	3%
	Saturated Fat	0.9 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		9.4 mg	3%
Sodium		188.7 mg	8%
Total Carbohydrates		9.4 g	3%
	Dietary Fiber	1.9 g	6%
	Sugars	4.7 g
protein		18.9 g	37%
Vitamin D		94.3 mcg	471%
Calcium		283.0 mg	21%
Iron		0.9 mg	5%
Potassium		283.0 mg	6%

* 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 25 cal (18.2%)

Protein: 75 cal (54.6%)

Carbs: 37 cal (27.2%)

About Protein shakes

Protein shakes are beverages designed to supplement dietary protein intake, often made by mixing protein powder with water, milk, or plant-based liquids. Originally popularized by athletes and bodybuilders in the mid-20th century, protein shakes are now widely consumed in many cuisines and lifestyles globally. They typically contain whey, casein, soy, or plant-derived proteins like pea or hemp, and may include other ingredients like vitamins, minerals, and carbohydrates. The nutritional profile of a protein shake depends on its composition but often includes 20 to 30 grams of protein per serving, along with varying amounts of fats and essential amino acids. Their primary purpose is to aid muscle recovery, support metabolism, and provide satiety, making them useful for both active individuals and those managing weight or dietary protein requirements.

Health Benefits

• Supports muscle repair and growth due to high protein content, particularly rich in essential amino acids like leucine.
• Helps maintain satiety and may aid weight management by providing prolonged fullness through protein's effect on appetite-related hormones.
• Improves bone health when fortified with calcium and vitamin D, if consumed with milk or plant-based alternatives enriched with these nutrients.

Dietary Considerations

Allergens: Contains milk (for whey or casein-based shakes), soy (for soy-based shakes), nuts (if nut-based milk is used)

Suitable for: High-protein diets, vegetarian diets (if plant-based), low-carb diets (depending on ingredients)

Not suitable for: Vegan diets (if containing whey or casein), dairy-free diets (if whey or casein-based), soy-free diets (if containing soy)

Selection and Storage

Store protein powder in a cool, dry place to prevent clumping. Once mixed, consume immediately or refrigerate for up to 24 hours to maintain freshness.

Common Questions About Protein shakes Nutrition

How much protein is in a typical protein shake?

A typical protein shake contains 20-30 grams of protein per serving, depending on the brand and type (e.g., whey, casein, or plant-based). Most options also offer 100-200 calories per serving and varying amounts of carbs and fats, making them suitable for many dietary goals.

Can I drink protein shakes on a keto diet?

Yes, protein shakes can fit into a keto diet, but you need to ensure they are low in carbs. Many whey or pea protein powders contain 1-3 grams of carbs per serving, making them ideal for keto. However, avoid shakes with added sugars or higher carb content.

What are the health benefits and concerns of protein shakes?

Protein shakes can help with muscle recovery, growth, and weight management due to their high protein content. However, concerns include potential overconsumption, leading to kidney strain for some individuals, and the presence of additives or sweeteners in certain brands. It's best to select high-quality, minimally processed options.

How much protein shake should I drink per day?

For most people, one serving of protein shake (typically around 20-30 grams of protein) per day is sufficient to supplement a balanced diet. Those who are highly active or have higher protein needs may opt for up to two servings. It's important not to exceed your daily protein requirement.

How do protein shakes compare to whole foods like chicken or beans?

Protein shakes are convenient and quick, providing concentrated protein without extra preparation. However, whole foods like chicken (26g protein per 3oz) or black beans (15g protein per cup) also supply additional nutrients like fiber, vitamins, and minerals. A balanced diet should ideally include whole foods alongside protein shakes.

Data Sources & Scientific References