Calorie guide · International
Protein shakecalories and macros
One serving of Protein shake has about 300 kcal, with 30 g protein, 30 g carbohydrates and 6 g fat. That is roughly 41% of calories from protein, 41% from carbs and 18% from fat.
Where the calories come from
- Protein30 g41%
- Carbs30 g41%
- Fat6 g18%
This shake blends 250 ml of low-fat milk with 25 g of whey protein, half a banana, cocoa powder and ice. A serving is roughly 300 kcal with 30 g of protein, about 40% of the calories, plus 30 g of carbohydrates and only 6 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~440 g) | Share of calories |
|---|---|---|---|
| Calories | 68 kcal | 300 kcal | 100% |
| Protein | 6.8 g | 30 g | 41% |
| Carbs | 6.8 g | 30 g | 41% |
| Fat | 1.4 g | 6 g | 18% |
How many calories in 100 g of Protein shake?
A typical serving of Protein shake weighs about 440 g, so 100 g has about 68 kcal, 6.8 g protein, 6.8 g carbohydrates and 1.4 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 220 g | 150 | 15 g | 15 g | 3 g |
| 1 serving | 440 g | 300 | 30 g | 30 g | 6 g |
| 1½ servings | 660 g | 450 | 45 g | 45 g | 9 g |
| 2 servings | 880 g | 600 | 60 g | 60 g | 12 g |
| 100 g | 100 g | 68 | 6.8 g | 6.8 g | 1.4 g |
| 200 g | 200 g | 136 | 13.6 g | 13.6 g | 2.7 g |
Vitamins and minerals in Protein shake
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 3.3 g | 12% |
| Sugars | 21 g | – |
| Saturated fat | 2.8 g | 14% |
| Sodium | 180 mg | 8% |
| Potassium | 820 mg | 17% |
| Calcium | 440 mg | 34% |
| Iron | 1 mg | 6% |
| Vitamin C | 5 mg | 6% |
| Vitamin A | 145 µg | 16% |
| Vitamin D | 2.9 µg | 15% |
| Vitamin B12 | 1.6 µg | 67% |
Allergens in Protein shake
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Protein shake fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Protein shake?
For a 70 kg adult, the 300 kcal in one serving is about 70 minutes of comfortable walking or 51 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 70 min |
| Brisk walk (about 5.5 km/h) | 51 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Milk blended with whey protein, banana and cocoa, a quick shake that is high in protein for after training.
- 250ml Low-Fat Milk
- 25g Whey Protein
- Half Banana
- Cocoa Powder
- Ice
How to make it
- Pour 250 ml of low-fat milk into a blender.
- Add 25 g of whey protein, half a banana and a teaspoon of cocoa powder.
- Add a handful of ice.
- Blend for 30 to 60 seconds until smooth and frothy, then serve straight away.
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How to make it lighter
- Choose an unflavoured or lightly sweetened whey and check the label for added sugar per scoop.
- Use unsweetened cocoa powder rather than chocolate syrup or drinking chocolate.
- A shake is a handy snack, not a meal replacement; if you have kidney disease, talk to your doctor before adding protein supplements.
Lighter alternatives
More International dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Protein shake?
A typical serving of Protein shake has about 300 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Protein shake?
About 68 kcal. That is based on a typical serving of about 440 g with 300 kcal; the real figure changes with the recipe and how much oil is used.
Is Protein shake high in protein?
Yes. With about 30 g of protein per serving (41% of its calories), Protein shake is a good protein source.
Can I eat Protein shake while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Protein shake?
Roughly 70 minutes of comfortable walking for a 70 kg adult, or about 51 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Protein shake vegetarian?
Yes. A typical serving of Protein shake has no meat or fish.
Is Protein shake gluten-free?
A typical serving is made without gluten-containing ingredients. If you have coeliac disease, check every label for cross-contamination.
How can I make Protein shake lighter?
Choose an unflavoured or lightly sweetened whey and check the label for added sugar per scoop. Use unsweetened cocoa powder rather than chocolate syrup or drinking chocolate. A shake is a handy snack, not a meal replacement; if you have kidney disease, talk to your doctor before adding protein supplements.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (440 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.