Nutrition facts · Other
Calories in Protein powder
Whey-based protein powder has 352 calories per 100 g, and a typical 1/3 cup (1 scoop) serving of 32 g has 113 calories. Most of those calories come from protein, with 78.1 g per 100 g and 25 g per scoop, while carbs and fat are low.
Calories come from: Carbs 7% · Fat 4% · Protein 89%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 352 kcal | 78.1 g | 6.3 g | 1.6 g |
| 1/3 cup (1 scoop) | 32 g | 113 kcal | 25 g | 2 g | 0.5 g |
Full nutrition (Per 100 g)
| Calories | 352 kcal |
|---|---|
| Protein | 78.1 g |
| Carbohydrates | 6.3 g |
| of which sugars | 0 g |
| Fiber | 3.1 g |
| Fat | 1.6 g |
| of which saturated | 0.8 g |
| Sodium | 156 mg |
What changes the calories
- What you mix it with matters most: milk, plant milks or juice add their own calories, while water adds none.
- Scoop sizes vary between brands and with how tightly the powder is packed, so a scoop can weigh more or less than 32 g.
- Flavored, sweetened or mass-gainer style powders often contain added sugars or fats, which raise calories compared with a plain whey powder.
- Extras blended into shakes, such as fruit, nut butter, oats or seeds, can add more calories than the powder itself.
Tips for logging it accurately
- Weigh your powder on a kitchen scale the first few times to see how many grams your scoop actually holds.
- Log the powder and the liquid separately, and add any blended extras as their own entries.
- In BerryFit, save your usual shake as a recipe so you can log it in one tap each time.
Log Protein powder in seconds
Snap a photo of your meal or search for Protein powder in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one scoop of protein powder?
A 1/3 cup (1 scoop) serving of 32 g of whey-based protein powder has 113 calories. Your brand's scoop may differ, so check the label or weigh it.
How much protein is in a scoop of whey protein?
A 32 g scoop has about 25 g of protein, along with 2 g of carbs and 0.5 g of fat.
Does protein powder with milk have more calories?
Yes. Mixing with milk adds the calories of the milk to the 113 calories in the scoop, while mixing with water adds nothing.
Is protein powder high in carbs or fat?
Plain whey-based powder is low in both, with 6.3 g carbs and 1.6 g fat per 100 g. Flavored or gainer products can contain more, so check the label.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Beverages, Protein powder whey based, FDC ID 173180); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
