Protein shake calories: by scoops, liquid and add-ins
A protein shake is mostly powder, liquid and whatever you blend in, so its calories swing a lot depending on how you build it. One scoop of whey in water is a lean, high-protein base; switch to milk and stack on banana, peanut butter or oats and it turns into a small meal. Set the scoops, pick your liquid and toggle the add-ins to see your number.
Typical portion300 gCalories≈ 120 kcal
Quick answer
One scoop of whey protein in water is about 120 kcal with roughly 24 g of protein. Blending it with 2% milk adds about 120 kcal, almond milk about 30, and oat milk about 90. A banana adds about 105, two tablespoons of peanut butter about 190, and a half cup of oats about 150.
Nutrition facts
Per 100 g
Approximate values. Your recipe and portion can change the result.
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Adjust the parts that usually change this dish. Values are approximate.
Liquid
Estimated result
Base · Water120 kcal
Liquid: Water0 kcal
Banana0 kcal
Peanut butter0 kcal
Oats0 kcal
Total120 kcal
- Protein24 g
- Fat2 g
- Carbs3 g
Size, milk type and syrup pumps drive most of a drink's calories.
What is usually inside
whey or plant protein powderwater, milk or non-dairy milkbananapeanut butteroatsiceoptional honey or berries
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FAQ
How many calories in a protein shake?
One scoop of whey in water is about 120 kcal with around 24 g of protein. Made with 2% milk it is closer to 240 kcal, and a loaded shake with milk, banana and peanut butter can reach 500 kcal or more.
How many calories in a scoop of protein powder?
A single scoop of typical whey protein is about 120 kcal with roughly 24 g of protein, depending on the brand. Lean isolates can be a little lower, while gainer or all-in-one blends with added carbs run higher.
How many calories in a protein shake with milk and banana?
One scoop of whey blended with 2% milk and a banana is about 345 kcal, with around 33 g of protein and 42 g of carbs. Swapping milk for water or almond milk brings it down considerably.
Can SpoonCheck estimate my protein shake from a photo?
Yes. A photo helps gauge the size of the glass and any visible add-ins like banana or oats, and you can confirm the scoops and liquid for a realistic estimate without weighing the powder.
Data source: Per-scoop whey ~120 kcal / 24 g protein (typical US whey isolate/concentrate label, e.g. Optimum Nutrition Gold Standard 1 scoop ~120 kcal, 24 g protein). Liquid adds from USDA FDC: 8 oz 2% milk ~120 kcal, unsweetened almond milk ~30 kcal, oat milk ~90 kcal, water 0. Add-ins: medium banana ~105 kcal (USDA), 2 Tbsp peanut butter ~190 kcal (USDA FDC 173410), 1/2 cup dry oats ~150 kcal (USDA). Values are approximate, label-dependent.
SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.