Mass gainer powder
Typical label values; an easy way for hard-gainers to drink 600+ kcal, though blending oats, milk and peanut butter is cheaper.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mass gainer powder for gym-goers
Per 100 g, mass gainer powder provides 380 kcal, 15 g protein, 75 g carbohydrate (1 g fiber, 15 g sugars) and 3 g fat (1.5 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 serving, about 165 g) comes to roughly 627 kcal and 24.8 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mass gainer powder
Mass gainer powder is a high-calorie blend made mostly of fast carbohydrates such as maltodextrin, with a smaller share of protein and a little fat. Only about 15% of its weight is protein, against around 75% carbohydrate, and a typical 165 g serving supplies over 600 kcal.
In a gym diet
This one belongs in bulking phases only, usually for hard-gainers who struggle to eat enough. One 165 g serving gives roughly 625 kcal, about 25 g protein and over 120 g carbohydrate, and liquid calories are less filling than solid food, which helps a small appetite. A home blend of oats, milk, banana and peanut butter usually gets you similar calories with more fiber and micronutrients for less money.
Preparation and cooking
Mix it with milk for extra calories and protein, or with water to keep it lighter. Use a blender, because a serving this size clumps easily. Splitting a full serving into two smaller shakes across the day cuts down the bloated feeling. Weigh the powder: gainer scoops are big, and a heaped one adds calories fast.
Buying and storage
Many gainers are mostly sugar and maltodextrin, so look closely at the protein per scoop and per serving, the sugar line and the protein source. Third-party testing by Informed Sport or NSF Certified for Sport is still worth checking for. Store it sealed in a dry place.
Things to watch
A serving has around 25 g of sugar and very little fiber, and if your surplus is too large, all those calories turn into extra fat. It isn't gluten-free and usually contains milk, so check allergens. If you're managing blood sugar, follow your clinician's advice.
Meal ideas
- Bulking shake: half a serving gainer, whole milk, banana and peanut butter.
- Big breakfast: gainer blended with oats and milk, with scrambled eggs on the side.
- Post-workout: a gainer shake with milk, then a rice and chicken meal.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (42%), Calcium (31%), Iron (28%), Zinc (27%), and Vitamin C (22%).
Good source (10–19% DV per 100 g): Magnesium (19%), Potassium (13%), and Vitamin D (10%).
How it ranks among 8 Protein Supplements
| Protein per 100 kcal | 3.9 g | #8 of 8 |
| Protein per 100 g | 15 g | #8 of 8 |
| Fiber per 100 g | 1 g | #1 of 8 |
| Lowest calories per 100 g | 380 kcal | #5 of 8 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Whey protein concentrate 80% (unflavored)
400 kcal · P 78 · C 8 · F 6
→Pea protein isolate (unflavored)
380 kcal · P 80 · C 4 · F 6
→Egg white protein powder (dried egg white)
382 kcal · P 81.1 · C 7.8 · F 0.3
→Micellar casein protein (unflavored)
360 kcal · P 80 · C 6 · F 2
→Soy protein isolate (unflavored)
365 kcal · P 85 · C 3 · F 3
→Whey protein isolate (unflavored)
370 kcal · P 88 · C 3 · F 1
Compare Mass gainer powder with Whey protein concentrate 80% (unflavored) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mass gainer powder?
Mass gainer powder has about 380 kcal per 100 g, or roughly 627 kcal per 1 serving (165 g).
How much protein is in mass gainer powder?
About 15 g of protein per 100 g and 24.8 g per 1 serving. That works out to 3.9 g per 100 kcal, so it's not primarily a protein source.
Is mass gainer powder good for cutting or bulking?
It's calorie-dense, which makes a bulking surplus easier to reach. When cutting, keep an eye on portions.
Is a mass gainer better than making my own high-calorie shake?
A homemade shake of oats, milk, banana and peanut butter easily reaches 600 kcal or more, with more fiber and nutrients, and usually costs less. Either is fine if it gets you to your calorie target.
Will a mass gainer make me gain fat?
Any surplus that's too large adds fat along with muscle, and gainers make it easy to overshoot. Keep the surplus modest and weigh yourself weekly.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.