Figuring out how much protein is in each scoop of protein powder supplements is a vital part of planning your post-workout routine.
Protein powder is generally around 25-30 grams or one ounce, but there are a lot of different products with different target audiences. For example, a professional bodybuilder will be looking for much larger doses than someone doing cardio a couple of times a week.
This guide takes you through everything you need to know about how much protein is in a scoop, why scoop sizes vary, and why this is important for YOU as the consumer.
Key Takeaways:
- A typical scoop of protein powder is generally about 25-30 grams per serving, depending on the target customer.
- This can vary a lot depending on the protein powder type and brand, with some products trying to target high-performance athletes.
- Try using a kitchen scale to get an accurate measurement if you need an exact amount after different training sessions.
How Much is a Scoop of Protein Powder?
The answer is not especially clear if you want to know how much protein powder is in a scoop. It doesn’t matter if you’re taking protein powder supplements or standard powder; the answer is the same.
The thing is, the size of a scoop can VARY between manufacturers, which means you’re getting different weights and quantities of protein in each scoop.
Just one scoop of a milk-based protein powder containing a COMBINATION of casein and whey proteins comes in at 25 grams and provides 12.5 grams of protein.
On the other hand, WHEY protein powder is isolate-based and will typically weigh 28 grams and offer 24 grams of protein.
A protein powder or protein supplements that are plant-based will USUALLY weigh 30 grams and offer 15 grams of protein.
Pro Tip: Protein powder scoop size can also be affected by how DENSELY the powder is packed. So, a protein powder that is less dense will have a larger scoop and vice versa.
Why Do Scoop Sizes Vary?
The protein powder market is HUGELY competitive. So, in order to stand out, some manufacturers make their protein powder SCOOPS larger than others. This is why protein powder scoop sizes can vary so much.
This is also why it is important for you to ALWAYS use the scoop that is provided with your protein powder. If you use your own scoop, you’re going to mess up the portion size.
As a result, you won’t know exactly HOW MUCH protein you’re getting. Your scoop might be bigger or smaller than the one provided by the manufacturer.
What’s the Best Way to Measure Protein Powder?
If you want to make sure you’re taking the same amount of protein powder every time, the best way to do it is by using a KITCHEN SCALE. This way, you know EXACTLY how much protein powder you’re taking and can be sure that you’re getting the same amount each time.
Why is Protein Important?
Studies have shown that protein is an important nutrient that helps with a VARIETY of bodily functions, including:
- cell repair
- immune function
- hormone production
- enzyme activity
Protein is also essential for building and maintaining MUSCLE MASS. This is why it is so essential in the diets of athletes and performers – helping them to maintain strength and muscle.
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How Much Protein Do You Need?
The AMOUNT of protein you need depends on a variety of factors, including:
- age
- activity level
- muscle mass
- protein intake from other sources
Research has also been carried out to observe how much protein we should be consuming.
The recommended daily protein intake for SEDENTARY adults is 0.36 grams per pound (0.8 grams per kilogram) of body weight.
For example, a sedentary woman who weighs 140 pounds (64 kg) would need about 50 grams of protein per day.
The recommended daily protein intake for athletes and other HIGHLY active people is 0.54-0.64 grams per pound (1.2-1.4 grams per kilogram) of body weight.
For example, a highly active woman who weighs 140 pounds (64 kg) would need about 91-112 grams of protein per day.
Pro Tip: Protein powders can be a convenient way to increase your protein intake, but knowing how much protein you’re actually getting is important.
How Many Calories Are in a Scoop of Protein Powder?
Generally speaking, protein powders are LOW in calories. This is one of the reasons why they are so popular with people who are trying to lose weight.
The number of calories in a scoop of protein powder will depend on the TYPE of protein powder you use. Here’s a look at the average calories for the main forms of protein powder:
- A milk-based protein powder will generally have around 120 calories in one scoop.
- A whey protein isolate-based will typically have about 90 calories per scoop.
- A protein powder that is plant-based will generally have around 120 calories in one scoop.
Remember that the calorie content of protein powders will be different between companies, so always check the label before you make a final choice.
Pro Tip: Protein powders can help you feel full for longer, making it a great way to bridge meals or extending fasting times without adding many extra calories to your diet.
Final Thoughts
Ultimately, you need to check the label of each product to see what the full whey protein content is. And different sources of protein will come in varying doses as well.
To help you find the best products available, I suggest you check out our dedicated guides:
We hope this guide has been able to help give you a little more insight into protein powder, its benefits, and why the measurements can be so difficult to pin down.
