Ingredients in one dose 30 g: Calories 1117 Total Fat 1.17 g 2% Saturated Fat 0.82 g 4% Trans Fat 0 g Cholesterol 28 mg 9% Sodium 69 mg 3% Total Carbohydrate 5.02 g 2% - Dietary Fiber 0.86 g 3% - Sugars 3.35 g 2% - Includes 0.8 g Added Sugars Protein 21.62 g 43% Vitamin D 0.6 mcg 3% Calcium 152.37 mg 12% Iron 0.61 mg 3% Potassium 242.1 mg 5% Mix about 1 scoop of the powder into 6 - 8 fluid oz of cold water, milk or other beverage. Stir, shake or blend until dissolved. For best results, mix up your shake 30 to 60 minutes after your workout or use as an anytime snack in your balanced diet. .