A typical scoop (about 30 g) of whey protein concentrate provides roughly 110–130 calories and 22–25 g of protein. Isolate is usually leaner (about 110 kcal, 25–28 g protein) with less fat and lactose. Plant blends (pea, rice, soy) land in a similar range but may have slightly more carbohydrate. Always read the label: flavored blends can add 5–10 g of sugar per serving. A protein shake is a convenient way to hit a daily protein target (commonly cited around 0.8–1.6 g per kg of body weight for active adults), but it is not required if you already eat enough protein from food.
Key facts:
- Whey concentrate scoop (~30 g): ~120 kcal, ~24 g protein
- Whey isolate: leaner, ~110 kcal, ~27 g protein
- Plant blends: similar protein, slightly more carb
- Flavored powders may add sugar