Calories in Protein Shakes: Nutrition Facts & Serving Sizes
Per 1 tbsp (10g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A single 20g serving of protein shake mix contains 78 calories and 10.7g of protein. Per 100g, protein shake mix delivers 392 calories and an impressive 53.6g of protein. This USDA entry reflects a dry mix product that is exceptionally micronutrient-rich due to heavy fortification. Zinc stands out at 18.8mg per 100g, covering over 100% of daily needs in a single serving at full dose. Selenium reaches 87.5mcg, magnesium hits 500mg, and phosphorus reaches 1,429mg per 100g. Niacin is fortified to 25mg per 100g, folate to 971mcg, and vitamin B12 to 6.4mcg. Vitamin D at 12.5mcg and vitamin C at 75mg are also notable. The fat profile includes 7.3g of polyunsaturated fat per 100g with zero saturated fat, and sodium at 1,214mg per 100g is high and scales significantly at larger serving sizes. This is a fortified meal replacement-style product rather than a basic protein powder.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 serving (20g) | 78.4 | 10.7g | 4.1g | 2.1g | 0g |
| 1 tbsp (10g) | 39.2 | 5.4g | 2g | 1.1g | 0g |
| 100g | 392 | 53.6g | 20.4g | 10.7g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 392 | 20% |
| Protein | 53.6g | 107% |
| Total Fat | 10.7g | 14% |
| Total Carbohydrates | 20.4g | 7% |
| Dietary Fiber | 0g | |
| Sugars | 3.6g | 7% |
| Sodium | 1214mg | 53% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 714mg | 55% |
| Iron | 22.5mg | 125% |
| Potassium | 1000mg | 21% |
| Vitamin A | 1875mcg | 208% |
| Vitamin C | 75mg | 83% |
| Vitamin D | 12.5mcg | 63% |
| Vitamin B6 | 2.5mg | 147% |
| Vitamin B12 | 6.4mcg | 267% |
| Magnesium | 500mg | 119% |
| Phosphorus | 1429mg | 114% |
| Zinc | 18.8mg | 171% |
| Selenium | 87.5mcg | 159% |
| Folate | 971mcg | 243% |
| Thiamin (B1) | 2.1mg | 175% |
| Riboflavin (B2) | 2.1mg | 162% |
| Niacin (B3) | 25mg | 156% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Protein Shakes
Protein shakes in meal replacement or fortified mix form deliver one of the most comprehensive nutrient profiles per calorie of any food product. The 53.6g of protein per 100g supports muscle protein synthesis, recovery after training, and helps maintain lean mass during a calorie deficit.
Zinc at 18.8mg per 100g is exceptionally high from fortification and plays a critical role in testosterone synthesis, immune function, and protein metabolism. Adequate zinc status is directly linked to anabolic hormone levels, making it particularly relevant for those focused on building muscle.
Selenium at 87.5mcg per 100g supports the body's primary antioxidant enzyme systems, which become especially important during high-volume or high-intensity training phases when oxidative stress is elevated. Magnesium at 500mg per 100g supports hundreds of enzymatic reactions, including ATP synthesis and muscle relaxation after contraction.
Phosphorus at 1,429mg per 100g is the highest of any food in the database and directly supports ATP resynthesis. Niacin at 25mg, thiamin at 2.1mg, riboflavin at 2.1mg, vitamin B6 at 2.5mg, and vitamin B12 at 6.4mcg collectively provide comprehensive B-vitamin coverage for energy metabolism.
Folate at 971mcg per 100g is extremely high from fortification, supporting DNA synthesis and cell replication during periods of muscle tissue growth. The zero saturated fat profile and 7.3g polyunsaturated fat per 100g make this a clean fat profile for cardiovascular health.
Dietary Considerations
Protein shake mixes vary widely in formulation. The product reflected in this USDA entry is a heavily fortified dry mix, likely a meal replacement powder. Most protein shakes are not vegan unless specifically formulated with plant-based protein sources. Standard whey-based shakes are not suitable for those with dairy allergies or lactose intolerance. Gluten status depends on ingredients and manufacturing, so check labels if you have celiac disease. The sodium content (1,214mg per 100g) is high, scaling to 243mg per 20g serving. Carbs at 20.4g per 100g (4.1g per serving) keep individual servings relatively low in carbs. For weight loss and muscle gain, protein shakes offer an efficient way to increase protein intake without significantly raising overall calorie intake.
Daily Intake (100g)
100g of protein shake provides 20% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a protein shake?
A 20g serving of protein shake mix contains approximately 78 calories with 10.7g protein. Per 100g of mix, the calorie count is 392. Prepared shakes mixed with milk will be higher in calories depending on the liquid used.
Is a protein shake good for weight loss?
Yes, protein shakes support weight loss by providing high protein with relatively low calories, promoting satiety and preserving muscle mass during a calorie deficit. Mixing with water instead of milk keeps the calorie count as low as possible.
How much protein is in a protein shake?
A 20g serving of protein shake mix contains 10.7g of protein. Per 100g of mix, protein content is 53.6g. Most ready-to-drink protein shakes or single scoops contain 20-30g of protein per serving depending on the brand.
When should you drink a protein shake?
Protein shakes are effective post-workout to support muscle repair, in the morning to start the day with high protein, or between meals to maintain consistent protein intake throughout the day. Total daily protein intake matters more than exact timing.
Is a protein shake a meal replacement?
Heavily fortified protein shakes with added vitamins and minerals can function as partial meal replacements. However, whole food meals provide a broader range of micronutrients, phytonutrients, and fiber that are difficult to fully replicate in a shake. Shakes are best used as a supplement to whole food intake rather than a full replacement.
How much zinc is in a protein shake?
This fortified protein shake mix contains 18.8mg of zinc per 100g, which is extremely high due to fortification. A 20g serving provides approximately 3.8mg of zinc, contributing meaningfully to the daily recommended intake of 8-11mg for adults.
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