What's on a Bioteïne label, and what does it actually mean?
A Bioteïne label contains four core figures: energy (kcal), protein content (g per serving), carbohydrates and fats. For weight management and muscle maintenance, the protein content is what matters most. A serving typically provides 20-30g of protein for 150-250 kcal. Once you understand this, you can hit your daily protein targets precisely, without any guesswork.
The mandatory nutrition table: what you'll always find
Every food supplement and diet product sold within the EU must carry a standardised nutrition table. This isn't a manufacturer's choice, it's EU law (Regulation 1169/2011). The table always follows the same order: energy, fat (of which saturates), carbohydrate (of which sugars), fibre, protein and salt.
On Bioteïne packaging, you'll see this table in two columns: per 100g and per serving. The second column is the one that matters most in practice. You don't drink 100g, you drink one serving. Always check the serving column.
| Nutrient | Per 100g | Per serving (typically 40g powder) | What it tells you |
|---|---|---|---|
| Energy | ~380 kcal | ~152 kcal | Calorie intake per serving |
| Protein | ~60g | ~24g | Muscle maintenance and satiety |
| Carbohydrates | ~20g | ~8g | Energy source, glycaemic load |
| Of which sugars | ~5g | ~2g | Fast-acting sugars shown separately |
| Fat | ~8g | ~3.2g | Kept low in protein products |
| Fibre | ~5g | ~2g | Gut health, satiety |
| Salt | ~0.8g | ~0.3g | Relevant if you have hypertension |
The figures above are representative of a typical Bioteïne protein shake. Exact values are always printed on the packaging itself, since they vary by product and flavour.
Protein content: how to read it, and what counts as enough
This is the crux of the matter. Protein is always listed in grams per serving. But what does that figure actually mean in practice?
The British Dietetic Association recommends 1.2 to 1.6g of protein per kg of body weight per day for active adults. See the BDA guidance on protein intake. For someone weighing 75kg, that works out to 90-120g of protein daily. On average, an adult eating a typical diet gets around 60-70g per day, according to the Netherlands Nutrition Centre. So for most people, there's a structural shortfall.
One Bioteïne shake with 24g of protein covers 20-27% of your daily requirement. Replace two meals with it, and you're at 48g, a solid foundation. The rest comes from your regular evening meal.
Calculating your protein percentage
Want to know what proportion of the calories comes from protein? Divide the protein content multiplied by 4 (kcal per gram of protein) by the total calorie count:
Example: 24g protein x 4 = 96 kcal from protein. Out of 152 kcal total: 96 / 152 = 63%. That's a high protein percentage. For comparison, a typical bread-based breakfast sits at 15-20%.
Products in the Bioteïne shake range consistently score above 55% protein by calories. This matters clinically for weight loss: a high protein percentage boosts satiety and protects muscle mass during a calorie deficit. This is well documented, among others, in Paddon-Jones et al. (2008) in The American Journal of Clinical Nutrition. Read the study here.
Carbohydrates and sugars: understanding the difference
The label shows "carbohydrates" as a total, with "of which sugars" as a sub-category beneath it. That sub-category matters. Sugars are fast-acting carbohydrates that raise blood sugar levels relatively quickly. The remaining carbohydrates come from slower sources: starch, or in the case of diet products, fibre and maltodextrin.
Bioteïne keeps sugar content deliberately low, typically 1-3g per serving. This makes the products suitable for anyone looking to limit their insulin response. Look at the total carbohydrate figure and ask yourself: what percentage of my daily target is this? At 8g of carbohydrate per serving against a daily target of 50-80g (on a low-carb diet), that's 10-16%, entirely manageable.
Fibre doesn't count fully
Fibre is listed separately on the label, but technically it's still a carbohydrate. However, it's barely absorbed as energy. 1g of fibre provides just 2 kcal, versus 4 kcal for regular carbohydrates. If a product shows 12g of carbohydrate of which 4g is fibre, the net carbohydrate content is 8g. Handy to know if you're following a ketogenic or low-carb diet.
Fat: what kind, and how much?
The fat content on a Bioteïne label is relatively low. For shakes and bars, total fat typically sits between 2 and 6g per serving. What matters is the breakdown into saturated fats.
Saturated fat is listed as "of which saturates". UK health guidance recommends limiting saturated fat to less than 10% of total energy intake. For someone eating 1,400 kcal a day, that's a maximum of 15.5g of saturated fat daily. A Bioteïne serving typically provides 1-2g of saturated fat, a negligible share of that daily ceiling.
Unsaturated fats, such as linoleic acid and alpha-linolenic acid, aren't always listed separately, but they are present in some products via sunflower seed oil or linseed oil. Check the ingredients list if you want to know specifics.
The ingredients list: what's behind the label
The nutrition table tells you how much. The ingredients list tells you what. And that order isn't random: ingredients are listed by weight, highest to lowest. The first ingredient is the most abundant.
In a high-quality protein product, you'd expect a protein source at the top. Look out for:
- Whey protein isolate: quickly absorbed, high protein content, low in fat and lactose
- Casein: slow-digesting, suited to meal replacement
- Soy protein isolate: a plant-based option with a complete amino acid profile
- Pea protein: plant-based and hypoallergenic
If maltodextrin, sugar or glucose syrup tops the list, the product has been designed primarily as a flavour-led snack, not a protein product. That distinction matters. Bioteïne always places protein sources at the top.
Additives and flavourings
Further down the list you'll find emulsifiers (lecithin, E471), thickeners (guar gum, xanthan gum) and sweeteners (sucralose, stevia, acesulfame K). These are safe within permitted quantities. But if you're sensitive to certain sweeteners or have a delicate digestive system, it's worth reading the list carefully. Sucralose and acesulfame K are more heat-stable than aspartame, worth knowing if you're using the shake in a hot preparation.
Allergens and dietary needs: the information that's easy to miss
Allergens must be shown in bold within the ingredients list. The 14 major allergens under EU law are readily recognisable: milk, gluten, soya, nuts, egg, shellfish, sesame and others. For Bioteïne, the most common allergen declarations are milk (via whey or casein) and soya.
Also check the cross-contamination warning, usually printed beneath the ingredients list: "May contain traces of nuts / gluten / egg." This matters if you have coeliac disease or a severe nut allergy. For milder intolerances, such as slight lactose intolerance, whey isolate is generally far better tolerated than ordinary milk. The isolation process strips out most of the lactose, bringing it down to under 0.5g per serving.
Halal, vegan and other certifications
Certifications don't appear in the nutrition table, but on the front or side of the pack. Look out for:
- Vegan logo: no animal-derived ingredients (including whey, casein)
- Halal certification: no pork-derived ingredients, specific slaughter method
- Lactose-free marking: relevant if you're lactose intolerant
If no certification is shown on the packaging, don't rely on taste or assumption, read the ingredients list yourself. Gelatine (from pork) can lurk in capsules or soft snack bars.
Vitamins and minerals: understanding the reference intake
Many Bioteïne products are fortified with vitamins and minerals. Alongside the amount, the label shows a percentage of the RI (Reference Intake). The RI is based on an energy intake of 2,000 kcal per day for an average adult.
| Nutrient | RI (adults) | Typical per Bioteïne serving | % of RI |
|---|---|---|---|
| Vitamin D | 5µg | 2.5µg | 50% |
| Calcium | 800mg | 300mg | 37% |
| Iron | 14mg | 4mg | 29% |
| Vitamin B12 | 2.5µg | 1.25µg | 50% |
| Magnesium | 375mg | 90mg | 24% |
If you're eating two Bioteïne products a day as meal replacements alongside one regular meal, you'll cover more than 100% of the RI for most micronutrients. That's the logic behind the 4-phase system. During the earlier phases, when you're using multiple meal replacements per day, fortified products aren't a luxury, they're essential for preventing deficiencies.
Serving size and daily use: doing the maths with the label
The serving size is always stated, usually above or as a footnote to the nutrition table. Always check this. A "serving" might be 30g for one product and 50g for another. It makes a meaningful difference.
Practical example: say you're following an 800 kcal diet day via the high-protein diet protocol. You use three Bioteïne products across the day (shake, bar, meal). Add it up:
- Shake: 152 kcal, 24g protein
- Bar: 185 kcal, 20g protein
- Hot meal: 230 kcal, 27g protein
Total: 567 kcal, 71g protein. For the remaining calories, add vegetables and a light protein source. That brings you to a total of 800-900 kcal and 90-100g protein, clinically sound weight loss without losing muscle. Want to know which phase you're in? Take the phase test.
When it makes sense to deviate from the recommended serving
Sometimes half a serving makes more sense. If you're using the shake as a snack rather than a meal replacement, 20g of powder rather than 40g is plenty. That gives you 12g of protein for 76 kcal. Add some cucumber or a handful of spinach alongside it. That works well and doesn't derail your protein total for the day.
What you can safely ignore on a label
Not everything on packaging deserves your attention. Front-of-pack claims are marketing material. Claims like "high in protein", "source of fibre" or "low in sugar" are regulated under EU law (Regulation 1924/2006), but they're chosen to persuade, not to fully inform.
"High in protein" legally means at least 20% of calories come from protein. That sounds impressive, but a product with 21% protein calories can carry the same claim as one with 63%. Always check the table, not the claim on the front.
The product name tells you little too. "Protein bar" or "fitness snack" aren't protected terms. What counts is what's in the table. The Bioteïne bar range publishes all figures transparently, so you can compare for yourself.
Want to take a first step without doing the maths yourself? Take a look at the starter pack, where products are already combined into a balanced daily structure.
Frequently asked questions
What's the difference between "per 100g" and "per serving" on the label?
Per 100g is a standard figure used to compare products. Per serving shows what you actually consume. For everyday use, the serving column is the one that matters most. Always check how large the serving is in grams, as this varies by product.
How many grams of protein per serving is good for a protein diet?
For meal replacement, 20-30g of protein per serving is a good range. This supports muscle maintenance during calorie restriction. The BDA recommends 1.2-1.6g of protein per kg of body weight per day for active adults. Work out what this means for your own needs.
What does "of which sugars" mean on a label?
"Of which sugars" refers to the free and intrinsic sugars within the total carbohydrate figure. These are the fast-acting carbohydrates that affect blood sugar more quickly. In Bioteïne products, this is consistently kept low, typically under 3g per serving.
Are the sweeteners in Bioteïne products safe?
The sweeteners used (sucralose, stevia, acesulfame K) are approved by the EFSA within set usage limits. The quantities in a single serving sit well below the acceptable daily intake. At a normal frequency of 2-3 servings a day, there's no cause for concern.
How do I read the allergen information on Bioteïne packaging?
Allergens are shown in bold within the ingredients list. Beneath the list, you'll find any cross-contamination warning. Of the fourteen EU-mandated allergens, milk is the most common in Bioteïne products. Also check whether the product carries a specific lactose-free or vegan certification if that matters to you.
What does the RI percentage on the label mean?
RI stands for Reference Intake: the recommended daily amount for an average adult based on 2,000 kcal per day. A figure of 50% RI per serving means that serving provides half the recommended daily amount. At two to three servings a day, you'll fully cover most micronutrients.
Can I compare a Bioteïne product to a standard supermarket bar using the label?
Yes, the "per 100g" column lets you compare directly. Check the protein content (g/100g), sugar content and calorie content. A regular snack bar typically contains 4-8g of protein per 100g. A Bioteïne bar sits at 30-40g protein per 100g, a substantial difference at similar calorie levels.
What should I do if the serving size doesn't match my daily target?
Adjust the serving based on your calorie and protein target for the day. Half a serving of shake gives you 12g of protein for around 75 kcal, which works well as a snack. Use the nutrition table to do the maths and adjust the amount. The figures on the label scale in direct proportion.