USDA reference food · Beverages
Beverages, nutritional shake mix, high protein, powder
Per 100 g, beverages, nutritional shake mix, high protein, powder has 390 calories, 54g of protein, 11g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 174181).
FoodData Central 174181, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 53.6g
- more than 100% of 8,218 USDA reference foods
- Calories per 100 g
- 392
- more than 87% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 174181); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Manganese125 mg in 100 g (100 g), 5435% of the Daily Value
- Copper2.5 mg in 100 g (100 g), 278% of the Daily Value
- Vitamin B126.4 µg in 100 g (100 g), 268% of the Daily Value
- Folate971 µg DFE in 100 g (100 g), 243% of the Daily Value
- Vitamin A1,875 µg RAE in 100 g (100 g), 208% of the Daily Value
- Thiamin2.1 mg in 100 g (100 g), 179% of the Daily Value
- Zinc19 mg in 100 g (100 g), 170% of the Daily Value
- Riboflavin2.1 mg in 100 g (100 g), 163% of the Daily Value
- Selenium88 µg in 100 g (100 g), 159% of the Daily Value
- Niacin25 mg in 100 g (100 g), 156% of the Daily Value
- Vitamin B62.5 mg in 100 g (100 g), 147% of the Daily Value
- Magnesium500 mg in 100 g (100 g), 119% of the Daily Value
- Phosphorus1,429 mg in 100 g (100 g), 114% of the Daily Value
- Vitamin E17 mg in 100 g (100 g), 113% of the Daily Value
- Vitamin K125 µg in 100 g (100 g), 104% of the Daily Value
- Vitamin C75 mg in 100 g (100 g), 83% of the Daily Value
- Choline180 mg in 100 g (100 g), 33% of the Daily Value
Source: USDA FoodData Central (FDC 174181), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 21% carbohydrate, 25% fat and 55% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 392 | 87% |
| Protein | 53.6 g | 100% |
| Total fat | 10.7 g | 69% |
| Carbohydrate | 20.4 g | 69% |
| Fiber | 0 g | 0% |
| Total sugars | 3.57 g | 64% |
| Sodium | 1,214 mg | 97% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (70)
The portion is 100 g (100 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 53.6 g | 53.6 g | 107% |
| Total lipid (fat) | 10.7 g | 10.7 g | 14% |
| Carbohydrate, by difference | 20.4 g | 20.4 g | 7% |
| Ash | 7.03 g | 7.03 g | |
| Energy | 392 kcal | 392 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 8.30 g | 8.30 g | |
| Total Sugars | 3.57 g | 3.57 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0 g | 0 g | 0% |
| Fatty acids, total monounsaturated | 2.91 g | 2.91 g | |
| Fatty acids, total polyunsaturated | 7.27 g | 7.27 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 714 mg | 714 mg | 55% |
| Iron, Fe | 22.5 mg | 22.5 mg | 125% |
| Magnesium, Mg | 500 mg | 500 mg | 119% |
| Phosphorus, P | 1,429 mg | 1,429 mg | 114% |
| Potassium, K | 1,000 mg | 1,000 mg | 21% |
| Sodium, Na | 1,214 mg | 1,214 mg | 53% |
| Zinc, Zn | 18.8 mg | 18.8 mg | 170% |
| Copper, Cu | 2.50 mg | 2.50 mg | 278% |
| Manganese, Mn | 125 mg | 125 mg | 5435% |
| Selenium, Se | 87.5 µg | 87.5 µg | 159% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 1,875 µg | 1,875 µg | |
| Vitamin A, RAE | 1,875 µg | 1,875 µg | 208% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 16.9 mg | 16.9 mg | 113% |
| Vitamin D3 (cholecalciferol) | 12.5 µg | 12.5 µg | |
| Vitamin D (D2 + D3) | 12.5 µg | 12.5 µg | 63% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 75.0 mg | 75.0 mg | 83% |
| Thiamin | 2.14 mg | 2.14 mg | 179% |
| Riboflavin | 2.13 mg | 2.13 mg | 163% |
| Niacin | 25.0 mg | 25.0 mg | 156% |
| Pantothenic acid | 12.5 mg | 12.5 mg | |
| Vitamin B-6 | 2.50 mg | 2.50 mg | 147% |
| Folate, total | 571 µg | 571 µg | |
| Vitamin B-12 | 6.43 µg | 6.43 µg | 268% |
| Choline, total | 180 mg | 180 mg | 33% |
| Vitamin K (phylloquinone) | 125 µg | 125 µg | 104% |
| Folic acid | 571 µg | 571 µg | |
| Folate, food | 0 µg | 0 µg | |
| Folate, DFE | 971 µg | 971 µg | 243% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0 g | 0 g | |
| SFA 18:0 | 0 g | 0 g | |
| MUFA 18:1 | 2.91 g | 2.91 g | |
| PUFA 18:2 | 6.48 g | 6.48 g | |
| PUFA 18:3 | 0.79 g | 0.79 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 174181: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Next questions
- Every common food in beveragescalories, protein, fat and carbohydrate side by side
- Foods high in proteinthis food has more protein per 100 g than 100% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov