My protein powder has only 16g of protein & is 100 calories for 2 scoops. it has 5g of carbohydrate and 4g of sugar. It has no fiber. What brand are you using?
I don't do protein shakes but I add it to recipes for power bars and sometimes cereal. We have divided feelings here about protein shakes, and many people use many brands. I think sometimes these shakes are in a can, like Ensure. But I've always made mine in the blender with juice or milk, fruit & ice, for a real shake. Of course, I couldn't finish it--too much shake for my tummy.
I really came to protein shakes by way of smoothies, which I used to make pretty often before surgery.
Now I know you crunched the numbers here, but there's a lot of information about the pros & cons of protein shakes & hidden calories on the Internet. I don't know where they could hide them, but there may be a chemical reaction in your body. As I recall, these were first developed for use by body builders who wanted to put on weight they could turn into muscle. For weight loss, they remain controversial. But many of our members swear by them.
Still, for people struggling to get enough protein, they should do the trick.
I don't like them so I don't make them. And I like feeling like I actually ate something, so I'd rather have a meal than a replacement.
Anyway, what brand?