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How Many Calories Are in a Typical Protein Shake?

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Pouring a scoop of chocolate protein powder into a black shaker

Protein shakes can be a powerful weight loss aid, whether as a meal replacement or a satiating snack after exercise. 

But with any form of protein supplementation comes a range of calories, and certain protein powders and shakes have significantly more calories than others.

There are ready-to-drink protein shakes, which can have between 140 and 300 calories. And there are protein powders that you can blend with water or milk, which generally have between 100 and 200 calories per serving.

If you’re making your own protein shake, the caloric spectrum is even greater depending on your ingredients. For instance, nut butter and avocados provide healthy fats and thicker texture but can significantly increase the caloric density of your protein shake.

If you’re wondering how many calories are in a typical protein shake (be it ready-to-drink options or protein powder), here’s a simple breakdown of what you can expect.

How Many Calories Are In Ready-to-Drink Protein Shakes?

Ready to Drink Protein Shake from Evolve Have Only 140 Calories

When someone says “protein shake,” I immediately think of ready-to-drink protein beverages that come in small cartons or bottles. These are some of the most popular options, but calorically, vary widely from product to product.

I’ve seen ready-to-drink protein shakes as low as 120 calories and as high as 500 calories (these are your high-calorie shakes designed as meal replacements). 

But just because they’re low in calories doesn’t mean they’re healthy, as many brands use zero-calorie artificial sweeteners and sugar alcohols that are not only potentially harmful to your health but can elevate blood sugar levels just as much as cane sugar.

Of the healthy protein shakes that I recommend, here is the caloric breakdown of each product:

  • Evolve Plant-Based Protein Shake: 140 calories with 20g of protein, 2g of fat, and 16g of carbs (4g of sugar and 10g of fiber)
  • OWYN Plant Protein Shake: 180 calories with 20g of protein, 7g of fat, and 8g of carbs (4g of sugar and 3g of fiber)
  • Orgain Organic Plant Protein Shake: 230 calories with 16g of protein, 6g of fat, and 28g of carbs (10g of sugar and 2g of fiber)
  • OWYN Pro Elite Protein Shake: 200 calories with 32g of protein, 7g of protein, and 3g of carbs (zero sugar and 3g of fiber)

Based on the products above, the average calorie count in these ready-to-drink protein shakes is 187 calories. Sure, there are lower calorie options, but just be mindful of the ingredients and avoid artificial sweeteners that may be doing more harm than good.

I would be particularly cautious with products like Ensure, Boost, Core Power, and Premier Protein Shakes, as some of these contain ingredients like sucralose, acesulfame potassium (Ace-K), and carrageenan, which are not healthy for you.

How Many Calories Are In Protein Powder?

Calories-Conscious woman pouring chocolate protein powder into a shaker

Most protein powder is designed to be mixed with water, milk, smoothies, or some other concoction. So, it’s not just the protein powder that influences the caloric density, it’s also the ingredients you’re mixing it with.

Like protein shakes, the calories in protein powder can also vary widely from product to product. Based on some of my favorite protein powders, you can expect the following calories and macronutrient breakdown:

The average amount of calories across these protein powder products is 137 calories per serving. You can find very minimal protein powder products with as few as 80 to 100 calories as well as more nutritionally complex options that have over 200 calories.

The key is finding a product that suits your nutritional needs, body composition goals, and dietary preferences. Factors like protein make up (whey vs plant protein), carbs and sugar, and fat content can all influence the caloric density of a protein supplement.

Factors That Influence The Calories in a Protein Shake

OWYN Elite protein shakes contain more calories because they contain more protein

Certain types of protein shakes can be higher or lower in calories depending on what they’re made from and who they’re designed for. 

Someone seeking a weight loss protein powder may prioritize low-carb, zero-sugar, and high protein versus someone seeking a meal replacement shake for its balanced macronutrient profile and hunger-curbing capabilities.

When weighing the caloric density of prospective protein shakes, here are some of the most important factors to consider:

  • How much protein: Generally around 20g to 25g of protein is plenty for most people in one sitting. But for others, a high-protein shake over 30g is preferred. High-protein shakes typically have more calories, but fewer calories from fat and carbs.
  • Fat content: Fat is the most calorie-dense macronutrient, as 1g of fat equates to 9 calories. While an abundance of healthy fats can keep you fuller for longer, more fat can significantly increase the calorie load in a protein shake. 
  • Sugar content: If you’re diabetic, trying to cut out sugar, or looking for a keto-friendly protein shake, stick with protein shakes and protein powders that have no sugar and instead use natural monk fruit sweetener and stevia leaf extract for flavor.
  • Carbs and fiber: Some protein shakes contain more carbohydrates than others, which can be useful for those looking to restore muscle glycogen after a workout. Likewise, fiber can be a welcome ingredient, as many people don’t get enough fiber in their diet.

Again, these factors are different from product to product, and your choice is solely based on your preferences. 

Just because a protein shake is low fat, low sugar, and low calories doesn’t always mean that it’s healthy. Become familiar with reading labels–pinpointing which ingredients are healthy, which ingredients to avoid, and what types of products are best for you.

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About The Author

tyler tafelsky vegan protein powder review editor

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.