How Much is a Scoop of Protein Powder?

If you have never used protein powder and want to use it for the first time, this guide will serve as a useful tool, particularly if you want to understand how much is recommended per serving. It doesn’t have to be broken down to a science or become some kind of complicated formula.

This guide will go over how much is a scoop of protein powder. You will learn exactly how much will be appropriate for a protein shake you can have before or after a workout and will also get a good idea of how much is too much or too little (and the consequences that come along with it).

The last thing you want to do is try a protein powder and not know what you’re getting yourself into. Ready to get started? 

A man scooping CBUM Itholate Protein Powder 

How Many Grams of Protein Are in a Scoop?

This will depend on the protein you purchase, the brand, and other factors. At Raw Nutrition, we have different types of protein supplements, and the amount of protein per serving will be different. For example, our Whey Protein Blend contains 25 grams of protein per scoop, while our Vegan Protein contains 20 grams.

Does the Size of the Scoop Vary Between Different Protein Powder Brands?

One thing that will most likely be included in a container of protein powder is a scooper. It will be used to measure protein powder serving size. So, how much is the standard serving size? How much is a scoop of protein powder?

Typically, the industry standard will be approximately 30 grams. This will equal one serving. At the same time, you may want to compare the protein content across different brands and types of protein powders. You should consider this as a general guideline, given the fact that each individual product may vary.

Also, it’s important to note that not all scoopers will be the same in size. Some brands will have a smaller version, while others may have a larger capacity. This can make things a little complicated. 

Larger scoops will be enough to hold 30 grams. Bear in mind that smaller scoopers could mean more than one scoop to equal the industry standard serving. The scoop size shouldn’t be the only thing to focus on.

So why are there variations in terms of scoop size? This will be based on different brands along with several other factors. One factor is the concentration of protein in the powder itself.

If there’s a brand that has a higher protein concentration per gram, you can expect the scoop size to be smaller. On the other hand, larger scoop sizes will be found in powders that have a lower protein concentration per serving.

Additional ingredients are also known to play a role in terms of scoop size. Some may include fillers, flavorings, and additives that can affect the density. Of course, these are the kinds of protein powders to stay away from because of the side effects they may cause.

You want to pay attention to the nutritional labels so you know how much protein you’re getting per scoop. This will help you make an informed decision in regards to how much protein is necessary per serving.

Precision matters when it comes to your specific fitness or dietary goals. That’s why you want to understand the impact of scoop size, especially when protein intake is absolutely crucial.

If you want to adjust for scoop size, you can do so accordingly. The protein content per serving is more of an accurate measurement compared to the physical size.

RAW athlete wearing a black RAW t-shirt and scooping protein powder

What Is the Recommended Daily Intake of Protein Powder?

When it comes to the recommended intake of protein powder, it may depend on your overall fitness goals. If you are using protein for muscle growth, you can get away with at least 25 to 30 grams. Bear in mind that you’ll need at least 0.5 to 1 gram of protein daily if you are planning to build muscle.

A protein shake will count towards that daily protein goal. It may be a good idea to add a little extra protein intake if you regularly engage in more physical activity. If anything else, you can also follow the instructions and use them as directed in terms of how many scoops you need per day.

What Individual Factors Should You Consider for Protein Powder Intake?

Now that you know how much is a scoop of protein powder, there are a few individual factors that will need to be considered. Let’s take a look at what they are:

  • Activity level: If you are planning on engaging in intense physical activity, you may need more protein to support muscle recovery and growth. Adjust your protein intake accordingly based on your activity levels.

  • Goals: Your fitness or health goals may play a crucial role. If the goal is muscle growth, then aim for a higher protein intake. Weight maintenance or fat loss may require less.

  • Dietary restrictions: If you have any dietary restrictions, there are protein powders that will accommodate them. For example, you could choose a vegan protein powder that will contain protein derived from soy, pea, or plant-based sources.

Keep in mind that while protein powder can be convenient and sufficient to supplement your protein intake, balance is still key. Meaning you should not rely on supplements. Be sure to prioritize your whole food sources of protein, such as dairy, lean meats, or even plant-based alternatives.

How Can I Measure a Scoop of Protein Powder Without a Scoop?

If you don’t have a provided scoop in your protein powder (and that happens), there are ways to know how much a scoop of protein powder is. You can employ these alternative methods or household items such as the following:

A kitchen scale

This is one of the most accurate methods. Most protein powders will provide a weight per serving on the nutritional label. By weighing the powder on a scale, you can portion out the desired amount without issue. This can eliminate the concern regarding scoop size variations. Give it a try and see if it works for you personally.

A tablespoon or teaspoon

If a kitchen scale is present, you can use common kitchen utensils like tablespoons or teaspoons. Once again, check the nutritional label for the serving size (which is in grams).

Adjust based on your fitness goals

You will need to tailor your protein intake based on your specific goals. You might slightly overestimate the serving size if you’re aiming for a higher protein intake. In the situation where you’re limiting your protein intake, you should be conservative in your measurements.

A man working out in the gym

What Are the Effects of Taking Too Much or Too Little Protein Powder?

Yes, too much or too little can affect you. So, how will it impact you in either of these situations? Let’s take a look at the following list, starting with the “too much”:

Effects of taking too much protein powder

Digestive issues

Consuming an excess of protein powder may cause digestion issues, including stomach discomfort, gas, and even constipation. 


Protein metabolism needs water. Without sufficient hydration, it won’t happen. Aside from protein, your muscles need water - so don’t overdo it with the protein powder.

Kidney strain

This is assuming you have any pre-existing kidney conditions. If you do, please talk to your physician about whether or not using protein powder is appropriate.

Weight gain

Protein powders will often contain calories. If consumed in excess, it can lead to weight gain over time.

Effects of taking too little protein powder

Muscle loss

Inadequate protein intake can hinder muscle growth and repair. Obviously, protein is essential for building muscle mass. So don’t leave that out for your muscles, regardless of your fitness goals.

Fatigue and weakness

Protein plays a crucial role in energy production and vitality. Too little can lead to fatigue, weakness, and even a lack of stamina. This can hinder your ability to perform exercises and even daily activities.

Hair and skin issues

Protein is excellent for both your hair and skin. An insufficient intake can lead to issues such as hair loss, thinning, and even skin issues like less elasticity and dryness. The signs are noticeable and can really make your skin look less aesthetically pleasing.

Compromised immune system

Your immune system will benefit from regular protein intake. That’s because it’s useful for producing natural antibodies and immune cells. If you take in too little, your immune response will be much weaker - which can lead to an increased risk of developing illnesses and infections.

Three women working out together in the gym



Protein powder is essential to your fitness goals. If you want to grow muscle or lose weight, it can be a beneficial addition to your overall diet. Of course, a balanced diet of whole foods is also important in keeping up with your regular protein intake.

It’s always a good idea to pay close attention to the nutritional facts of the protein powder you choose. Maximize your nutritional intake with the perfect protein scoop. Explore our high-quality protein powders here.


The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Raw Nutrition is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.

March 15, 2024 — Aaron Napoles