Protein Supplement

Q: How many calories in tbsp of protein supplement?

About 45 calories, with roughly 5g of protein. tbsp weighs about 11g. Use the slider above for any other portion.

The protein bar of things that were already food.

411

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 0.4 oz

Calories

Protein

Carbs

Fat

1.9g

Protein 44% Carbs 18% Fat 38%

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Protein Supplement: 411 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 411 cal. Adjust down for lighter, up for heavier.

Walking

117

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber7.1 g25%

Sugar5.71 g—

Saturated fat1.553 g8%

Cholesterol21 mg7%

Sodium329 mg14%

Potassium1129 mg24%

Calcium500 mg38%

Iron8.57 mg48%

Magnesium200 mg48%

Zinc7.14 mg65%

Vitamin C30 mg33%

Vitamin E7.07 mg47%

Vitamin A750 mcg83%

Vitamin D5 mcg25%

Vitamin B61 mg59%

Vitamin B123 mcg125%

Folate200 mcg50%

Niacin10 mg63%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

Almost identical calories · -16g protein.

Cal413 Protein29.8 g Fat32.3 g

Cheese

22 fewer calories per 100g · -20g protein.

Cal389 Protein25.6 g Fat31.1 g

Cheese

24 fewer calories per 100g · -14g protein.

Cal387 Protein31.8 g Fat26.9 g

Common questions

The stuff people actually ask.

How many calories in tbsp of protein supplement?

About 45 calories, with roughly 5g of protein. tbsp weighs about 11g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is protein supplement actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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