How many calories are in a serving of collagen?

November 11, 2025 •

4 min read

A single serving of standard, unflavored collagen peptides typically contains between 50 and 70 calories, a figure that varies based on the serving size and specific brand. Understanding how many calories are in a serving of collagen is crucial for those tracking their daily intake or comparing it to other protein sources.

Quick Summary

The calorie count in a serving of collagen is primarily determined by its protein content and serving size. Because collagen is fat-free and carbohydrate-free, its calories come solely from the protein. Different products and serving recommendations cause the total calories to fluctuate. Understanding these factors provides clarity on the nutritional impact of collagen supplements.

Key Points

Low Calorie Source: Pure collagen is primarily protein, meaning a typical 10-20g serving contains only 50-70 calories, with zero carbohydrates and fats.
Serving Size Varies: The final calorie count per serving depends on the scoop size recommended by the manufacturer, which can range significantly among different brands.
Incomplete Protein: Collagen is not a complete protein source because it lacks the essential amino acid tryptophan, so it cannot fully replace other proteins in a diet.
Promotes Satiety: Like other proteins, collagen can increase feelings of fullness and satisfaction, potentially aiding in weight management by reducing overall calorie consumption.
Benefits Beyond Nutrition: The main reasons for taking collagen supplements are the health benefits for skin, joints, bones, and gut health, not its contribution to daily protein or calorie intake.
Consistency is Key: For noticeable health benefits, consistent daily intake of collagen peptides is more important than the precise calorie count or timing.

What Influences the Calories in Collagen?

When you examine the nutrition label of various collagen products, you will notice the calorie count is not uniform. The primary reason for this variation is the serving size recommended by the manufacturer, which can range widely. For instance, a smaller serving of 7 grams might contain as few as 23 calories, while a larger, 28-gram scoop could have over 100. The type of collagen (bovine, marine, etc.) does not significantly alter the caloric value, as the protein content per gram is relatively consistent. Instead, it is the serving size, and any potential added ingredients in flavored versions, that will dictate the final calorie count per serving.

The Nutritional Breakdown of Collagen

Collagen is a protein and, in its pure form, does not contain carbohydrates or fat. This is an important distinction when considering its place in a diet, especially for those following low-carb or ketogenic plans. The caloric content is simply a reflection of the protein present. A gram of protein provides approximately 4 calories. Therefore, a product with 12 grams of protein will provide roughly 48 calories, plus or minus any minor variations. The amino acid profile of collagen is unique, consisting primarily of glycine, proline, and hydroxyproline, but it is considered an incomplete protein because it lacks the essential amino acid tryptophan.

Collagen vs. Other Protein Sources: A Calorie Comparison

To put the caloric content of collagen into perspective, it's useful to compare it with other popular protein supplements. Whey protein is a well-known benchmark, providing a complete amino acid profile and often used for muscle building. The following table compares a standard serving of collagen peptides to a serving of whey protein isolate, based on common product nutrition facts.


Feature	Hydrolyzed Collagen Peptides	Whey Protein Isolate
Serving Size	~15-20g	~25-30g
Calories per Serving	~50-70 kcal	~100-120 kcal
Protein per Serving	~12-18g	~20-25g
Fat per Serving	0g	<1g
Carbohydrates per Serving	0g	1-3g
Protein Completeness	Incomplete	Complete

This comparison table illustrates that while collagen is lower in calories per serving, it is also typically consumed in smaller amounts and is not a complete protein source. For someone focused solely on maximizing protein intake per calorie for muscle synthesis, whey protein may be a more efficient choice. However, collagen's benefits extend beyond just its caloric value, particularly concerning joint and skin health.

Beyond Calories: The Benefits and Considerations

While knowing the calorie count is important, it's only one piece of the puzzle. The reason people take collagen supplements is for their specific health benefits, which can include:

Skin Health: Collagen supplementation has been shown to improve skin elasticity, hydration, and reduce the appearance of fine lines and wrinkles.
Joint and Bone Health: As a major component of cartilage and bones, collagen can help reduce joint pain and support bone mineral density, particularly in conditions like osteoarthritis.
Gut Health: The amino acids in collagen, particularly glutamine, may help repair and strengthen the intestinal lining, which is beneficial for gut integrity and digestion.
Weight Management: Collagen can increase satiety, helping you feel fuller for longer. This may indirectly support weight loss by reducing overall calorie intake. It can also support muscle mass when combined with resistance training.

How to Incorporate Collagen into Your Diet

To maximize the benefits of your collagen supplement, consistency is key. There are many ways to incorporate it into your daily routine:

Morning Boost: Add a scoop of unflavored collagen powder to your morning coffee, tea, or smoothie.
Post-Workout Recovery: Mix collagen peptides into a shake or water after exercise to aid in tissue repair.
Cooking and Baking: Stir it into soups, sauces, or mix it into baked goods like pancakes or muffins.

When selecting a product, look for hydrolyzed collagen peptides, as this form is broken down into smaller, more easily absorbed amino acid chains. Combining collagen with a source of Vitamin C, such as a glass of orange juice or a serving of berries, can also help boost your body's natural collagen synthesis.

Conclusion

In summary, the calorie count for a serving of collagen is relatively low, typically falling between 50 and 70 calories for a standard scoop of unflavored peptides. This number is determined solely by the protein content, as pure collagen is free of fat and carbs. However, it is an incomplete protein source, lacking the essential amino acid tryptophan, making it different from complete proteins like whey. While the caloric impact is minimal, the primary value of collagen comes from its specific amino acid profile, which supports skin elasticity, joint health, and gut function. By understanding the nutritional nuances of collagen and integrating it consistently into a balanced diet, you can leverage its unique benefits without a significant calorie load. For more information on the efficacy of collagen, consult reputable health studies, such as those found on the National Institutes of Health website [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8824545/].

Frequently Asked Questions

Yes, flavored collagen products often contain added sugars, sweeteners, and flavorings that can increase the total calorie count per serving compared to unflavored versions. Always check the nutrition label for specifics.

You can find the exact calorie count by checking the supplement's nutrition facts panel, usually printed on the container. The number of calories will be listed per the recommended serving size.

No, taking collagen does not directly cause weight gain. Weight gain occurs from consuming more calories than you burn. With a relatively low-calorie count, collagen is unlikely to cause weight gain when used as part of a balanced diet.

While it contributes to overall protein intake and contains amino acids beneficial for connective tissues, collagen is not ideal for muscle building on its own. It is an incomplete protein and lacks sufficient amounts of certain essential amino acids like leucine, which is critical for muscle synthesis.

The caloric content is determined by the protein amount, which is consistent across different collagen types (e.g., bovine, marine) on a per-gram basis. Differences in calories per serving are due to varying serving sizes recommended by brands, not the collagen type.

Collagen typically has fewer calories per serving than whey protein, partly because it is often consumed in smaller amounts. A standard 15-20g serving of collagen might have 50-70 calories, while a 25-30g scoop of whey can have 100-120 calories.

Yes, because collagen contains protein and therefore calories, it will break a fast during intermittent fasting. Even a small number of calories can trigger a metabolic response that ends the fasted state.