Mass Gainer Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of mass gainer contains 400 calories, 17g protein, 75g carbs, and 5g fat. Mass Gainer is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 400 kcal | 20% |
| Protein | 17.0g | 34% |
| Carbohydrates | 75.0g | 27% |
| Total Fat | 5.0g | 6% |
| Fiber | 2.0g | 7% |
| Sodium | 200.0mg | 9% |
| Potassium | 20.0mg | 0% |
| Calcium | 80.0mg | 6% |
| Iron | 400.0mg | 2222% |
| Magnesium | 4.0mg | 1% |
| Zinc | 300.0mg | 2727% |
| Vitamin C | 0.50mg | 1% |
| Vitamin A | 0.60mcg | 0% |
| Phosphorus | 250.0mg | 20% |
Is Mass Gainer Good for You?
Mass Gainer is a nutrient-dense supplement that supports muscle building and weight gain goals. A 100g serving delivers 17g of protein (34% Daily Value) for muscle recovery, 75g of carbohydrates (27% Daily Value) for energy replenishment, and 250mg of phosphorus (20% Daily Value) to support bone health and protein metabolism.
Key Health Benefits of Mass Gainer
Muscle Development Support — With 17g of protein per 100g, it is an excellent source for post-workout recovery and lean muscle synthesis, making it ideal for athletes and strength trainers.
Energy Dense Carbohydrate Source — The 75g of carbohydrates per serving replenishes glycogen stores quickly, helping restore energy after intense training sessions and supporting sustained athletic performance.
Bone and Mineral Support — Phosphorus content reaches 250mg (20% Daily Value) per 100g, working alongside calcium to strengthen bone structure and support mineral density for long-term skeletal health.
Calorie-Efficient Gains — At 400 kcal per 100g, it is designed to help individuals meet aggressive caloric targets without consuming excessive food volume, making weight gain more manageable.
Low Fat Profile — Despite its caloric density, Mass Gainer contains just 5g of total fat (6% Daily Value) per 100g, allowing users to gain weight from nutrient-rich carbohydrates and protein rather than excess saturated fat.
How Does Mass Gainer Compare?
Mass Gainer stands out from standard whey protein powder by delivering a more complete macronutrient profile suited for weight gain. While whey isolates focus primarily on protein, it is formulated with a 1:4 protein-to-carb ratio that addresses the caloric surplus needed for muscle building. This makes it a more practical choice for individuals struggling to eat enough whole food calories.
Frequently Asked Questions
How many calories is in mass gainer?
Mass Gainer contains 400 calories per 100g serving. Most commercial mass gainer products recommend mixing 1 scoop (typically 50-100g), which delivers 200-400 calories per shake depending on serving size.
Is mass gainer good for weight loss?
No, it is not designed for weight loss goals. Mass Gainer is specifically formulated for caloric surplus and muscle gain, making it counterproductive for those in a caloric deficit pursuing weight loss.
Does mass gainer have enough iron and zinc?
Mass Gainer provides exceptionally high levels of both nutrients—400mg of iron (2222% Daily Value) and 300mg of zinc (2727% Daily Value) per 100g. However, these values appear unusually elevated and should be verified on your specific product label, as they may indicate a data entry error or a heavily fortified formulation.
Can I use mass gainer on a vegan diet?
This depends on the specific brand and ingredients in your Mass Gainer product. Many mass gainers are plant-based with vegan-friendly protein sources like pea or brown rice protein, while others use whey. Check the product label or manufacturer website to confirm it aligns with your dietary preferences.
How do I store mass gainer and how long does it last?
Store it in a cool, dry place in an airtight container to prevent clumping and moisture absorption. Unopened Mass Gainer typically lasts 1-2 years; once opened, use within 3-6 months for optimal freshness and potency.
How to Track Mass Gainer Nutrition with Gram
Gram’s AI-powered food scanner makes logging Mass Gainer effortless—simply photograph your serving or search the product name to instantly pull complete nutrient data. You’ll see the full breakdown of all 14+ nutrients tracked, including protein, carbs, and micronutrients, helping you monitor whether you’re hitting your daily caloric and macronutrient targets for muscle gain.
Frequently Asked Questions
How many calories is in mass gainer?
Mass Gainer contains 400 calories per 100g serving. Most commercial mass gainer products recommend mixing 1 scoop (typically 50-100g), which delivers 200-400 calories per shake depending on serving size.
Is mass gainer good for weight loss?
No, it is not designed for weight loss goals. Mass Gainer is specifically formulated for caloric surplus and muscle gain, making it counterproductive for those in a caloric deficit pursuing weight loss.
Does mass gainer have enough iron and zinc?
Mass Gainer provides exceptionally high levels of both nutrients—400mg of iron (2222% Daily Value) and 300mg of zinc (2727% Daily Value) per 100g. However, these values appear unusually elevated and should be verified on your specific product label, as they may indicate a data entry error or a heavily fortified formulation.
Can I use mass gainer on a vegan diet?
This depends on the specific brand and ingredients in your Mass Gainer product. Many mass gainers are plant-based with vegan-friendly protein sources like pea or brown rice protein, while others use whey. Check the product label or manufacturer website to confirm it aligns with your dietary preferences.
How do I store mass gainer and how long does it last?
Store it in a cool, dry place in an airtight container to prevent clumping and moisture absorption. Unopened Mass Gainer typically lasts 1-2 years; once opened, use within 3-6 months for optimal freshness and potency.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track mass gainer and thousands of other foods with the Gram app.