How to Measure Powdered Supplements in Teaspoons: Creatine, MiraLAX and Protein
5 grams of creatine equals 1¼ level teaspoons, and a 17 gram MiraLAX dose fills about 1 heaping tablespoon. Convert supplement powders from grams to teaspoons.
5 grams (g) of creatine monohydrate equals 1¼ level teaspoons (tsp), or 1 heaping teaspoon. One level teaspoon of creatine weighs 3.9 g. A 17 g dose of MiraLAX fills about 1 heaping tablespoon (tbsp).
Use the scoop or cap that comes with the product. The manufacturer sizes each scoop for the label dose of that powder.
This guide covers measurement only. Follow the product label or your doctor’s directions for the dose.
How to Measure Creatine in Teaspoons
To measure creatine in teaspoons, divide the grams by 3.9. Creatine monohydrate has a density of 0.80 grams per milliliter (g/mL).
| Creatine (g) | Level teaspoons | Spoon guide |
|---|---|---|
| 3 g | 0.76 tsp | ¾ tsp |
| 5 g | 1.27 tsp | 1¼ tsp or 1 heaping tsp |
| 10 g | 2.54 tsp | 2½ tsp |
| 20 g | 5.08 tsp | 1⅔ tbsp |
Micronized creatine weighs 10–15% less per teaspoon than standard creatine, since the finer powder holds more air. Use 1⅓–1½ level tsp for 5 g of micronized creatine. The creatine calculator converts any gram value.
How Much Creatine per Day?
The standard creatine maintenance dose is 3–5 grams per day (¾–1¼ level tsp). The International Society of Sports Nutrition (ISSN) lists a loading phase of 20 g per day, split into 4 doses of 5 g, for 5–7 days. The loading phase is optional.
How to Measure 17 Grams of MiraLAX
To measure 17 grams of MiraLAX, fill the dosing cap to the top of the white section marked inside the cap. MiraLAX is polyethylene glycol 3350 (PEG 3350), a powder laxative.
Without the cap, 17 g of MiraLAX fills 1 heaping tablespoon, about 5 level teaspoons. A heaping spoon varies by 2–4 g, so the cap gives the more accurate dose.
The MiraLAX label lists 3 adult directions:
- Stir 17 g of powder into 4–8 oz (120–240 mL) of water, juice, coffee or tea.
- Take 1 dose per day.
- Use for no more than 7 days, unless a doctor directs longer use.
Ask a doctor before giving MiraLAX to children under 17 years old.
How to Measure Protein Powder in Teaspoons
To measure protein powder in teaspoons, divide the grams by 2.5. Whey protein weighs 2–3 g per level teaspoon. One scoop of protein powder holds 25–35 g (1–1.2 oz), the same as 10–14 level teaspoons.
| Protein powder (g) | Level teaspoons | Tablespoons |
|---|---|---|
| 5 g | 2 tsp | ⅔ tbsp |
| 10 g | 4 tsp | 1⅓ tbsp |
| 25 g | 10 tsp | 3⅓ tbsp |
| 30 g | 12 tsp | 4 tbsp (¼ cup) |
How to Measure Other Supplement Powders
| Powder | 1 level tsp weight | 5 g in teaspoons |
|---|---|---|
| Creatine monohydrate | 3.9 g | 1¼ tsp |
| Collagen peptides | 2.0 g | 2½ tsp |
| Beta-alanine | 3.2 g | 1½ tsp |
| L-glutamine | 3.6 g | 1⅜ tsp |
| Psyllium husk powder | 2.5 g | 2 tsp |
| Generic fine powder | 2.7 g | 1⅞ tsp |
The powder calculator uses a density of 0.55 g/mL for generic fine powders.
Why Is a Scoop Better Than a Teaspoon?
There are 3 reasons a product scoop beats a kitchen teaspoon:
- Size match: The scoop holds the label dose of that exact powder.
- Less packing error: One scoop replaces 1–14 teaspoons, so the error does not add up across spoonfuls.
- Label accuracy: Supplement makers test the scoop against the label serving weight.
Use a digital scale with 0.1 g resolution for doses under 3 g.
Frequently Asked Questions
How many teaspoons is 5 grams of creatine?
5 grams of creatine is 1¼ level teaspoons, or 1 heaping teaspoon.
How many teaspoons is 17 grams of MiraLAX?
17 grams of MiraLAX is about 5 level teaspoons, or 1 heaping tablespoon. Use the dosing cap for the exact dose.
How many teaspoons is 5 grams of powder?
5 grams of a generic fine powder is 1⅞ teaspoons. Dense powders such as creatine fill 1¼ tsp, and light powders such as collagen fill 2½ tsp.
Read the main grams to teaspoons guide for the density formula.