Protein Powder Macros: Complete Nutrition Facts & Calories

Protein powder is the most popular sports supplement for good reason—it’s an efficient, convenient way to hit your protein targets. But the protein powder market is overwhelming: whey vs. plant, isolate vs. concentrate, dozens of brands with wildly different macros.

This guide cuts through the confusion. You’ll learn exact macros for every protein powder type, how to compare products, and how to choose the right protein for your specific goals.

Protein Powder Macros: Quick Reference

Here’s what you need to know for the most common protein powder types.

Whey Protein Concentrate

Serving	Calories	Protein	Carbs	Fat
1 scoop (30g)	120	22-24g	3-4g	1.5-2g
2 scoops (60g)	240	44-48g	6-8g	3-4g
Per 100g powder	400	73-80g	10-13g	5-7g

Whey Protein Isolate

Serving	Calories	Protein	Carbs	Fat
1 scoop (30g)	110	25-27g	1-2g	0.5-1g
2 scoops (60g)	220	50-54g	2-4g	1-2g
Per 100g powder	367	83-90g	3-7g	2-3g

Casein Protein

Serving	Calories	Protein	Carbs	Fat
1 scoop (33g)	120	24g	3g	1g
Per 100g powder	364	73g	9g	3g

Plant-Based Protein (Pea/Rice Blend)

Serving	Calories	Protein	Carbs	Fat
1 scoop (30g)	120	21-24g	4-6g	2-3g
Per 100g powder	400	70-80g	13-20g	7-10g

Key insight: Whey isolate has the highest protein percentage and lowest carbs/fats. Concentrate is cheaper with slightly more carbs and fat. Both are effective.

Understanding Protein Powder Types

Whey Protein: The Gold Standard

Whey comes from milk (the liquid separated during cheese production). It’s fast-digesting and contains all essential amino acids.

Whey Concentrate:

• 70-80% protein by weight
• Contains some lactose and fat
• Cheaper than isolate
• Good for most people
• Creamier texture

Whey Isolate:

• 90%+ protein by weight
• Minimal lactose and fat
• More expensive
• Better for lactose-sensitive individuals
• Mixes thinner

Whey Hydrolysate:

• Pre-digested (broken into smaller peptides)
• Fastest absorption
• Most expensive
• Slightly bitter taste
• Marginal benefits for most people

Concentrate vs. Isolate Comparison

Factor	Concentrate	Isolate
Protein %	70-80%	90%+
Calories/scoop	120	110
Carbs	3-4g	1-2g
Fat	1.5-2g	0.5-1g
Lactose	Some	Minimal
Price	Lower	Higher
Taste	Creamier	Thinner

Bottom line: Isolate is “purer” but concentrate is more cost-effective. Unless you’re lactose intolerant or counting every gram, concentrate works fine.

Casein Protein

Casein is the other milk protein (80% of milk protein vs. 20% whey). It digests slowly over 6-8 hours.

Best uses:

• Before bed (provides amino acids overnight)
• Between meals (sustained satiety)
• When you won’t eat for several hours

Not ideal for:

• Post-workout (whey is faster)
• Smoothies (very thick texture)

Plant-Based Proteins

For vegans or those avoiding dairy:

Pea Protein:

• 80%+ protein
• High in BCAAs
• Low allergen potential
• Earthy taste

Rice Protein:

• Complementary amino acids to pea
• Mild flavor
• Lower in lysine (pair with pea)

Soy Protein:

• Complete protein
• Well-studied
• Concerns about phytoestrogens (largely unfounded at normal doses)

Blends (Pea + Rice):

• Best plant option
• Complete amino acid profile
• Comparable to whey for muscle building

Plant vs. Whey Comparison

Per Scoop (30g)	Whey Isolate	Plant Blend
Calories	110	120
Protein	26g	22g
BCAAs	5.5g	4.5g
Leucine	2.5g	1.8g
Digestion	Fast	Moderate
Complete protein	Yes	Yes (blends)

For muscle building: Whey has a slight edge due to higher leucine and faster absorption. Plant proteins are close and work well for most people.

How to Read Protein Powder Labels

The Protein Percentage Calculation

Formula: (Protein per serving ÷ Serving size) × 100 = Protein %

Example:

• Label: 25g protein per 30g scoop
• Calculation: 25 ÷ 30 × 100 = 83%
• This is a decent whey isolate

Red flags:

• Less than 70% protein = lots of fillers
• Large scoop with low protein = bulked with carbs
• “Proprietary blends” hiding amounts

What to Look For

Good signs:

• Protein is first ingredient
• 70%+ protein by weight (concentrate) or 85%+ (isolate)
• Third-party tested (NSF, Informed Sport)
• Minimal ingredients

Warning signs:

• “Amino spiking” (cheap amino acids inflate protein count)
• Proprietary blends without amounts
• Very cheap prices (quality costs money)
• Too-good-to-be-true macros

Scoop Size Matters

Not all scoops are equal:

Brand	Scoop Size	Protein	Protein %
Brand A	30g	24g	80%
Brand B	35g	24g	69%
Brand C	40g	25g	63%

Brand A gives you the most protein per gram of powder. Always check the serving size, not just the protein per serving.

Making Protein Powder Work for Different Goals

Weight Loss/Cutting

Protein powder supports cutting by:

• Increasing satiety
• Preserving muscle mass
• Providing protein with minimal calories

Best cutting choices:

• Whey isolate (highest protein %, lowest calories)
• Unflavored or naturally sweetened
• Avoid mass gainers (high calorie)

Cutting protein shake:

Ingredient	Calories	Protein
1 scoop whey isolate	110	26g
1 cup unsweetened almond milk	30	1g
Ice	0	0g
Total	140	27g

Muscle Building/Bulking

For building muscle, you need sufficient protein and calories:

Best bulking choices:

• Whey concentrate (good value, slightly more calories)
• Mass gainers (if struggling to eat enough)
• Casein before bed (overnight recovery)

Bulking protein shake:

Ingredient	Calories	Protein	Carbs
2 scoops whey	240	48g	6g
1 cup whole milk	150	8g	12g
1 banana	105	1g	27g
2 tbsp peanut butter	188	8g	6g
1/2 cup oats	156	7g	26g
Total	839	72g	77g

Hitting Protein Targets

Most active people need 0.7-1g protein per pound of bodyweight:

Bodyweight	Daily Protein	Scoops Needed*
140 lbs	100-140g	1-2
170 lbs	120-170g	1-2
200 lbs	140-200g	2-3

*Assuming rest comes from food (meat, eggs, dairy, etc.)

Strategy:

• Get most protein from whole foods
• Use protein powder to fill gaps
• 1-2 scoops daily is typical

Meal Replacement

Protein shakes aren’t complete meals alone. Make them more substantial:

Meal replacement shake (500 cal):

Ingredient	Calories	Protein
1 scoop protein	120	24g
1 cup milk	150	8g
1 tbsp nut butter	94	4g
1/2 cup oats	156	7g
1/2 banana	53	0.5g
Total	573	43.5g

Now you have protein, carbs, fats, and fiber—a real meal.

Protein Powder Recipes and Uses

Post-Workout Shakes

Basic recovery shake:

• 1 scoop whey + water/milk
• ~120-150 calories, 24-30g protein

Performance recovery shake:

Ingredient	Calories	Protein	Carbs
1 scoop whey	120	24g	3g
1 banana	105	1g	27g
1 cup milk	150	8g	12g
Total	375	33g	42g

Protein-Boosted Foods

Protein oatmeal:

Ingredient	Calories	Protein
1/2 cup oats	156	7g
1 scoop protein	120	24g
Water	0	0g
Total	276	31g

Mix protein into oatmeal after cooking (heat denatures some protein but macros remain).

Protein pancakes:

• 1 scoop protein + 1 egg + 1/2 banana
• Mash/blend, cook like pancakes
• ~200 calories, 27g protein per batch

Protein coffee:

• 1 scoop unflavored/vanilla protein
• 8 oz hot or cold coffee
• ~120 calories, 24g protein

Baking with Protein Powder

Protein powder works in baking but behaves differently than flour:

Substitution ratio: Replace up to 1/3 of flour with protein powder

Tips:

• Add extra liquid (protein absorbs moisture)
• Don’t overbake (gets rubbery)
• Whey works better than plant proteins
• Unflavored is most versatile

Protein mug cake:

Ingredient	Calories	Protein
1 scoop protein	120	24g
1 egg	70	6g
2 tbsp cocoa	24	2g
Splash of milk	15	1g
Total	229	33g

Microwave 60-90 seconds.

Protein Powder Timing

Post-Workout (Most Important)

Why it matters:

• Muscle protein synthesis elevated after training
• Fast-digesting protein maximizes this window
• Whey is ideal (fast absorption)

Timing: Within 2 hours post-workout (the “anabolic window” is longer than the 30-minute myth)

Before Bed

Why it matters:

• You fast 6-8+ hours during sleep
• Muscle breakdown can occur overnight
• Slow protein provides sustained amino acids

Best choice: Casein protein (digests over 6-8 hours)

Morning/Breakfast

Why it matters:

• Breaks overnight fast
• Starts protein intake for the day
• Sets up satiety

Good choice: Whey (fast digestion after fasting)

The Truth About Timing

What matters most: Total daily protein intake

What matters less: Precise timing

If you hit your daily protein target, timing becomes a minor optimization—not a requirement.

Comparing Popular Brands

Macro Comparison (Per Scoop)

Brand/Type	Calories	Protein	Carbs	Fat	Price/lb
Optimum Nutrition Gold Standard	120	24g	3g	1g	$$
Dymatize ISO100	110	25g	1g	0.5g	$$$
MyProtein Impact Whey	103	21g	1g	1.9g	$
Transparent Labs	120	28g	1g	0.5g	$$$
Orgain Organic Plant	150	21g	15g	4g	$$
Garden of Life Raw	110	22g	2g	1.5g	$$$

Budget vs. Premium

Budget proteins ($15-20/lb):

• MyProtein, Bulk Supplements, store brands
• Same macros as premium
• May have less rigorous testing
• Flavors may be hit-or-miss

Premium proteins ($25-40/lb):

• Optimum Nutrition, Dymatize, Transparent Labs
• Third-party tested
• Better flavoring systems
• More consistent quality

Verdict: Macros are similar across price points. Premium brands offer better taste, testing, and consistency—but budget brands work fine.

Common Protein Powder Mistakes

Mistake #1: Not Checking Scoop Size

30g scoop with 24g protein vs. 45g scoop with 24g protein = very different products.

Fix: Calculate protein percentage (protein ÷ scoop size). Aim for 70%+ (concentrate) or 85%+ (isolate).

Mistake #2: Thinking More Is Better

Excess protein beyond your needs won’t build more muscle—it’s just extra calories.

Fix: Calculate your needs (0.7-1g per lb bodyweight). Don’t exceed by much.

Mistake #3: Replacing Too Many Meals

Protein powder lacks micronutrients, fiber, and food satisfaction.

Fix: Limit to 1-2 scoops daily. Get most protein from whole foods.

Mistake #4: Ignoring Added Sugars

Some protein powders have 10-15g sugar per serving (especially “lean” or mass gainers).

Fix: Check labels. Choose naturally sweetened or unflavored options.

Mistake #5: Expecting Magic

Protein powder is food, not a drug. It won’t build muscle without training or cause fat loss without a deficit.

Fix: Use protein powder as a convenient tool, not a solution.

Storage and Quality

How Long Does Protein Powder Last?

Storage	Unopened	Opened
Cool, dry place	18-24 months	3-6 months
After expiration	Quality declines but safe for months	Use within 1-2 months

Signs Protein Powder Has Gone Bad

• Clumping (moisture exposure)
• Off smell (rancid fats)
• Change in color
• Different taste

Note: Protein powder rarely becomes unsafe—it just loses quality.

Storage Tips

• Keep container sealed
• Store in cool, dry place
• Don’t refrigerate (moisture risk)
• Use included scoop (or weigh)

The Bottom Line

Protein powder is a convenient tool for hitting protein targets:

• 110-130 calories per scoop — Efficient protein delivery
• 20-27g protein per scoop — Depending on type
• Whey isolate — Highest protein %, lowest extras
• Concentrate — Best value, still very effective

Key tracking rules:

1. Check scoop size and protein percentage
2. Account for shake additions (milk, fruit, etc.)
3. 1-2 scoops daily is typical (rest from food)
4. Total daily protein matters more than timing

Whether you’re supplementing a cut, fueling muscle growth, or just making it easier to hit your protein targets, protein powder delivers predictable macros that fit any nutrition plan.

Related guides:

• How to Hit Your Macros
• High-Protein Macro Meals
• Greek Yogurt Macros