Per portion: 111 kcal
Protein: 18.02 g
Carbs: 9.01 g
Fat: 0.36 g
Fibre: 0.0 g

Your portion

111kcal · 466 kJ

Protein: 18.02 g
Carbs: 9.01 g
Fat: 0.36 g

A single 31-gram scoop delivers roughly 111 calories, with protein making up about 65 percent of that energy at 18 grams. Carbohydrates sit at 9 grams, almost entirely free of sugar, while fat is negligible. What genuinely stands out is its micronutrient profile: one scoop provides 140 percent of the daily reference for vitamin B12, 116 percent for copper, and similar shares of folate and vitamin A, which is unusual for a simple protein supplement.

A normal portion is one scoop mixed into water or milk, making it a quick, convenient way to add protein without much bulk. It works well after a workout or as a low-effort snack when you need something substantial but not heavy. Since it lacks fibre and comes from a powder, it shouldn’t replace whole meals; pairing it with fruit, oats, or a handful of nuts rounds it out. The calorie count is modest, so portion control is straightforward if you stick to the scoop size.

Nutrition claims, per 100 g:

High protein High Vitamin B12 · 140% High Copper · 116% High Folate (B9) · 116% High Vitamin A (RAE) · 109% High Pantothenic acid (B5) · 97% High Calcium · 87% High Zinc · 87%

How to put it together

Add the powder to 250 ml of water or milk.
Shake until smooth.

Full nutrition

Nutrition

per 1 scoop (31 g)

Energy	111 kcal	5.5%
Energy	466 kJ	5.5%
Protein	18.02 g	36.0%
Carbohydrates	9.01 g	3.5%
of which sugars	0.36 g	0.4%
Fibre	0.0 g
Fat	0.36 g	0.5%
of which saturates	0.18 g	0.9%
Monounsaturated	0.05 g
Polyunsaturated	0.01 g
Trans fat	0.0 g
Cholesterol	3.72 mg
Water	0.27 g
Ash	3.34 g

Minerals

Potassium 270.32 mg 13.5%

Calcium 216.38 mg 27.0%

Magnesium 72.23 mg 19.3%

Phosphorus 180.11 mg 25.7%

Sodium 115.32 mg

Iron 0.39 mg 2.8%

Zinc 2.7 mg 27.0%

Copper 0.36 mg 36.0%

Manganese 0.36 mg 18.0%

Selenium 12.62 µg 22.9%

Vitamins

Vitamin A (RAE) 270.32 µg 33.8%

Vitamin C 10.82 mg 13.5%

Vitamin D 0.0 µg

Vitamin E 2.43 mg 20.2%

Vitamin K 14.41 µg 19.2%

Thiamin (B1) 0.27 mg 24.5%

Riboflavin (B2) 0.31 mg 22.1%

Niacin (B3) 3.6 mg 22.5%

Pantothenic acid (B5) 1.8 mg 30.0%

Vitamin B6 0.36 mg 25.7%

Folate (B9) 72.23 µg 36.1%

Vitamin B12 1.08 µg 43.2%

Choline 69.75 mg

Beta-carotene 0.31 µg

Fatty acids

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 366 other foods in “Beverages”, per 100 g. The mark is this food; the faint line is the category median.

Energy 359.0 · higher than 90%

Protein 58.14 · higher than 99%

Fibre 0.0 · higher than 0%

Common portions

scoop — 86 g (309 kcal)

Sources

USDA FoodData Central — Beverages, Whey protein powder isolate — Nutrition values for Beverages, Whey protein powder isolate.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Whey Protein Shake generic whey isolate