Protein Shake Calories and Macros — Nutrition Facts per 11 fl oz (325g)

A serving of protein shake — 11 fl oz (325g) — comes to 198 calories, with 21.5g of protein, 2.9g of carbs, and 11g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Protein Shake nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Ready-to-drink figures vary widely by brand. A homemade shake blended with milk, banana, and nut butter is much higher in calories than this commercial entry.

How does protein shake fit your goals?

With 21.5g of protein per 11 fl oz (325g), protein shake is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 14% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, protein shake fits keto, low-carb, and high-protein eating patterns.

Micronutrients worth noting

Beyond the macros, protein shake pulls real weight on potassium (12% DV), calcium (33% DV), iron (18% DV), and vitamin C (70% DV) per 11 fl oz (325g) — the kind of micronutrient density that calorie counts alone don't show.

How protein shake compares to other drinks

The fastest way to log protein shake

You could search a food database for "protein shake", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies protein shake, estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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