Protein shake calories
Protein shake gives 57 kcal per 100 g. A typical 332 g serving is about 189 kcal, so it's easy to fit into almost any day.
A serving covers about 9% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 114 to 265 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (332 g) |
|---|---|---|
| kcal | 57 | 189 |
| Protein, g | 9.0 | 29.9 |
| Fat, g | 1.0 | 3.3 |
| Carbs, g | 2.8 | 9.3 |
| Fiber, g | 0.3 | 1.0 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 166 g | 95 kcal | 57-132 | 2,900 |
| 1 · 332 g | 189 kcal | 114-265 | 5,900 |
| 1½ · 498 g | 284 kcal | 170-397 | 8,800 |
| 2 · 664 g | 378 kcal | 227-530 | 11,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 5,900 steps, or 46 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Cola | 42 | 155 kcal / 370 g | 0.0 g |
| Lemonade | 43 | 106 kcal / 247 g | 0.0 g |
| Energy drink | 45 | 116 kcal / 258 g | 0.5 g |
| Apple juice | 46 | 114 kcal / 248 g | 0.1 g |
| Orange juice | 47 | 117 kcal / 248 g | 0.7 g |
| Cappuccino | 51 | 76 kcal / 150 g | 2.5 g |
| Latte | 52 | 182 kcal / 350 g | 2.6 g |
| Smoothie | 56 | 130 kcal / 233 g | 0.6 g |
| Protein shake | 57 | 189 kcal / 332 g | 9.0 g |
Lightest in this group per 100 g: Cola.
Where the numbers come from
This is a home-style dish, so there's no single lab value. We built it from USDA ingredients using this recipe, then divided by its total weight:
| Ingredient (USDA entry) | Grams |
|---|---|
| Beverages, Protein powder whey based | 32 |
| Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 150 |
| Beverages, water, tap, drinking | 150 |
The ±40% range reflects how much real recipes and portions differ: more oil, fattier meat or a bigger scoop all move it.
Questions
How many calories in protein shake?
Protein shake has about 57 kcal per 100 g. A typical 332 g serving is about 189 kcal, and realistically anywhere from 114 to 265 kcal depending on the recipe and portion.
How much protein is in protein shake?
9.0 g of protein per 100 g, or about 29.9 g in a 332 g serving.
Your plate isn't a lab sample
Snap your own protein shake and Kalorea estimates what's actually on your plate, with a range and macros.