Supplements: Calories & Macros per Serving
Supplements get logged worse than any food group, usually because people trust the scoop. But scoops are heaped or leveled, powders settle, and a "one scoop" entry can be off by 20–30% from what actually landed in the shaker. The table below lists each supplement in our database per labeled serving and per 100g, so you can weigh your powder once and know what your scoop really holds.
The other thing worth internalizing: supplement calories are real calories. A protein shake with milk and a banana is a 350-calorie meal, not a freebie that lives outside your log. Treat shakes, mass gainers, and powders like food — because metabolically, that's exactly what they are.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Whey Protein Powder | 1 scoop (30g) | 106352/100g | 23.4g | 1.9g | 0.5g |
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Frequently Asked Questions
Do protein shakes count toward my daily calories?
Completely. A scoop of whey is typically 110–130 calories, and whatever you mix it with adds more. The fastest way to stall a cut is treating liquid calories as exempt.
Is powder protein as good as protein from food?
For muscle protein synthesis, whey is actually one of the best-absorbed proteins measured. What powder lacks is everything else — fiber, micronutrients, and chewing-driven satiety — so it works best as a supplement to meals, not a replacement for them.
Why does my scoop weigh more than the label serving?
Powder density varies and most people heap the scoop. Weigh your typical scoop once on a kitchen scale; if it's 38g and the label serving is 30g, every shake you've logged was about 27% light. Adjust your log, not your habit.