How Many Calories In A Protein Shake

Protein shakes are a popular choice for fueling workouts, aiding muscle recovery, or adding a convenient source of nutrition to your day. But how many calories are in a protein shake? The answer largely depends on the ingredients used.

On its own, a typical protein powder might contain between 100 and 160 calories per serving (usually around 30 grams). However, when you mix it with other ingredients like milk, almond milk, peanut butter, fruits, or other add-ins, the calorie count can quickly climb. For example, blending your protein powder with a cup of whole milk adds an extra 150 calories, while a tablespoon of peanut butter contributes another 90 calories. A fruit-packed smoothie can easily reach 300–500 calories per serving.

To calculate the total calories in your protein shake, you'll need to factor in not just the protein powder but every ingredient you use. Whether you’re looking to monitor calorie intake for weight loss, muscle gain, or overall health, knowing how your shake's components add up is key.

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