How much is in a scoop of protein powder
It is important to know how many grams of protein are in 1 scoop of protein powder so that we can plan how much whey we need to put in our shake in order to achieve our muscle-building or weight loss goals. Find out how many bananas you need to eat to reach the equivalent of one scoop of protein powder which is about 29 grams of protein.
Protein is one of the most vital macronutrients that our body requires in order to repair cells and tissues including hair, bone, and muscles. Whether you are interested in weight loss, increasing body weight, or gaining muscle mass, protein powder can be of use to you.
Protein supplements such as protein powder make it easier for us to consume our daily protein intake requirements. One of the most popular ways to consume protein powder is by making protein shakes, which is a delicious, quick, and easy way to get your body the protein it needs to build muscle or lose weight.
Protein powder contains more nutrients than just protein, and is also a good source of essential amino acids as well as potassium.
In this article we will explain:
How much is in a scoop of protein powder?
When you buy a new tub of protein powder either online or in a retail store, it may come with a shaker cup or a gym towel as a gift, but it will ALWAYS come with a plastic scoop inside the container, typically buried somewhere underneath the protein powder.
This scoop is very important and is used to measure the serving size of your protein shake. Some powders come in very large containers with upwards of 60 to 80 servings, while some smaller containers may store 30-40 servings. The nutritional summary of one full scoop of protein powder can be found on the label printed on the backside of the container.
Typically when protein supplements manufacturers refer to a scoop, they mean a heaping scoop. A heaping scoop of protein powder means the maximum amount of powder that can be stored on the scoop, which requires the powder to form a rounded top that rises above the scoop and forms a sort of hill.
How much protein is in a scoop of protein powder?
|Brand||Product||Scoop Size||Grams of Protein / Scoop||Serving Size|
|Optimum Nutrition||Gold Standard 100% Whey Protein||31g||24g||1 scoop|
|Dymatize||ISO100 Whey Protein Isolate||30g||25g||1 scoop|
|EVL (EVLUTION)||STACKED Plant Based Protein||37g||20g||1 scoop|
|Bodybuilding.com||Signature 100% Whey Protein Powder||33g||25g||1 scoop|
|ISOPURE||Zero Carb Whey Isolate||31g||25g||2 scoops (total 62g)|
|MusclePharm||Combat Protein Powder||34.9g||25g||1 scoop|
|Garden of Life||Raw Organic Protein||31g||22g||1 scoop|
|BSN||True-Mass Weight Gainer||55g||15.3g||3 scoops (165g)|
|MuscleTech||Nitro Tech 100% Whey Gold||33g||24g||1 scoop|
|JYM Supplement Science||Pro Jym Ultra-Premium Protein Blend||37.4g||24g||1 scoop|
Protein powder scoop size
Each protein powder will come with a plastic scoop that is uniquely sized for that particular brand. Do not take a scoop from one brand or product of protein powder, and use it to scoop protein from a different brand or product, as doing this will distort the serving size and nutritional estimates.
When accessing your protein powder, use your scoop to extract “one heaping scoop” of powder from the container. This heaping scoop of protein powder is equal to “1 scoop.”
If you are really being careful you may want to weigh each serving of protein powder to get an exact measurement. For example, if 1 scoop is meant to be 31g of powder, then you may want to scoop out the protein powder and place it on top of a scale to make sure it is exactly 31g and not any more or any less.
Protein powder serving size
Some protein powders will require 2 or even 3 scoops of powder to fulfill one serving size, however most proteins only require one single scoop. Refer to the nutritional label on the back of your container to see how many scoops your particular protein powder requires per serving.
1 SCOOP may be 33g, while one SERVING is 66g, which means you need to add 2 scoops of powder to your protein shake. The total amount of servings per container will typically be somewhere between 25 and 40 servings.
Conversion Chart: Gram to Teaspoon, Tablespoon, and Cup
|Gram (granulated sugar)||Teaspoon (USA)||Tablespoon (USA)||Cups (USA)|
I didn't get a scoop, how many tablespoons are in a serving?
If you lost your protein powder scoop, or if for some reason your container didn’t have one inside, you may need to use other measurement methods.
First, find the nutritional label on the back of your protein container and check how many grams of protein powder is needed to equal one serving for your particular brand.
Once you have found out how many grams of powder are in a serving, use our conversion chart to find out how many tablespoons you need to scoop out of the container. For a protein powder that requires 30g of powder per serving, you will want to extract 2.4 tablespoons as the equivalent. If your protein requires 40 grams of powder per serving, then it will convert to 3.2 tablespoons per serving.
How much protein do I need to consume?
I can’t tell you the exact amount of protein you need to consume. Factors like lifestyle, how active you are and what your natural body composition is like are just a few of the reasons why. However if you live a sedentary lifestyle you should 0.8 grams of protein per kilo of body weight, or .36 grams per pound.
Depending on what your average day looks like, we call this your lifestyle. If you are always active, walking instead of driving and choosing to exert energy output at any chance in your day then you will want to intake more protein than someone who is sedentary.
Going against popular belief, no matter what your fitness goals are, you will want to eat more protein. Yes, this even goes for you who are trying to lose weight. Instead of cutting your protein, you will want to cut your daily intake of calories, by keeping your protein up you will actually born more calories in the day.
Holistic Health Approach
For those of you who are looking for a more holistic approach to knowing how much protein to digest, your intake won’t change from anyone else. What may change is the type of protein powder and other sources of protein you will eat.
You genes play a massive role on your overall health and output when it comes to a physical area like hitting the gym. With that being said, there is no reason you can’t work your ass off to combat the genes your parents gave you. When it comes to genes, first look at your family members and how they interact with their protein intake. Then you need to be patient and assess how your body reacts to your output of energy and intake of protein over months to years.
What is equivalent to one scoop of protein powder
There are a TON of ways to get your daily dose of protein, check out these common sources of healthy protein.
Healthy food with the Equivalent Grams of Protein
The majority of protein powders contain about 22 grams to 27 grams of protein per 1 scoop. For our comparison we will use a reference of 1 scoop = 24 grams of protein.
|Item||Grams of Protein||1 Scoop Equivalent|
|Steak 8oz (227g)||40g to 45g||½ of a steak|
|Chicken Breast 172g (skinless)||54g||Slight less than ½ of a Chicken Breast|
|Turkey Breast 100g (roasted)||29g||83g of turkey breast|
|Egg 100g (boiled)||13g||2 eggs|
|Greek Yogurt 100g||10g||2.4 Greek Yogurts|
|Banana 100g||1.1g||22 bananas|
Healthy food with Equivalent Calories
The majority of protein powders contain about 110 to 120 calories per 1 scoop of powder. For our comparison we will use a reference of 1 scoop = 115 calories.
|Item||Number of Calories||1 Scoop Comparison|
|Steak 8oz (227g)||615||5x the calories of 1 scoop|
|Chicken Breast 172g (skinless)||284||2.5x the calories of 1 scoop|
|Turkey Breast 100g (roasted)||189||1.65x the calories of 1 scoop|
|Egg 100g (boiled)||155||1.35x the calories of 1 scoop|
|Greek Yogurt 100g||59||0.5x the calories of 1 scoop|
|Banana 100g||89||0.77x the calories of 1 scoop|