1 serving (250 grams) contains 200 calories, 20.0 grams of protein, 5.0 grams of fat, and 10.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 9.4 mg | 3% | |
| Sodium | 141.5 mg | 6% | |
| 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 | 188.7 mg | 14% | |
| 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
Source of Calories
About Protien shake
Protein shakes are beverages designed to supplement dietary protein intake, typically made using protein powder (such as whey, casein, soy, or plant-based options) mixed with water, milk, or non-dairy alternatives. They originated as fitness-centric products in the 1900s, primarily catering to athletes. Over time, they have gained global popularity due to their convenience and versatility across cuisines. Protein shakes provide a significant source of protein, often offering 15–30 grams per serving, along with essential amino acids. Many formulations also include vitamins, minerals, and dietary fiber, making them a complete nutritional option for active individuals or those requiring additional protein. While widely used for muscle recovery, weight management, and general supplementation, their exact nutritional profile varies based on ingredients used and customization preferences.
Health Benefits
- Promotes muscle recovery and growth due to high protein content (providing essential amino acids like leucine, valine, and isoleucine).
- Supports weight management as protein increases feelings of satiety and helps manage appetite.
- Contributes to bone health with added calcium or vitamin D in certain protein shake formulations.
- Boosts energy metabolism and performance, particularly if shakes contain added B vitamins.
- Provides immune system support when fortified with antioxidants like selenium or zinc.
Dietary Considerations
Selection and Storage
Store protein powder in a cool, dry place, away from direct sunlight and moisture. Once mixed into liquid, consume within 2–24 hours depending on refrigeration.
Common Questions About Protien shake Nutrition
How much protein and calories are in a typical protein shake?
A standard protein shake contains around 20-30 grams of protein per serving and approximately 120-200 calories, depending on the brand and whether it's mixed with water or milk. Some shakes may also include additional nutrients like fiber, vitamins, and minerals, so be sure to check the label for exact details.
Can I drink protein shakes on a keto or low-carb diet?
Yes, many protein shakes are suitable for keto or low-carb diets, especially those that are low in sugar and carbohydrates. Look for shakes with less than 5g of net carbs per serving, and avoid flavored options that may contain added sugars.
What are the health benefits or concerns of drinking protein shakes?
Protein shakes can support muscle repair, weight management, and overall recovery, especially for active individuals. However, excessive consumption can lead to digestive issues or excess calorie intake. It's important to choose quality ingredients and avoid shakes high in added sugars or artificial additives.
How many protein shakes should I drink in a day?
Most people benefit from 1-2 protein shakes per day, depending on their activity level, diet, and fitness goals. One shake can supplement your daily protein intake, but it's essential to get protein from whole food sources like meat, fish, eggs, or legumes as well.
Is protein powder better than whole food protein sources?
Protein powders offer convenience and are quickly absorbed, making them ideal post-workout. However, whole food sources like chicken, beans, or tofu provide additional nutrients like healthy fats, fiber, and vitamins. A balanced diet should include both as per your needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
