1 serving (medium) of Casein protein (30 g) has 108 calories. That works out to 360 calories per 100 g. It contains 2.4 g of carbs, 24 g of protein, 0.9 g of fat and 0 g of fiber. Its 360 mg of Calcium covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Casein protein?

Casein protein is a powdered supplement made from casein, one of the main proteins in milk. It is usually mixed with water or milk, or stirred into foods such as porridge, yoghurt and smoothies. Compared with whey-based shakes, it tends to make a thicker, creamier drink and can feel slightly chalky when mixed plain.

Its flavour is usually mild and milky, so people often blend it with fruit, cocoa or other ingredients. It is used in shakes and snacks by gym-goers and others looking to add protein to their diet; it also works in breakfast oats. With 80 g of protein per 100 g, it is protein-dense. For a smoother shake, blend it thoroughly with enough liquid; for a thicker snack, stir it into yoghurt.

Casein protein Nutrition Facts

Selected: 100 g

360

KCAL / 100G

Carbs

· 3% DV

Protein

80g

· 160% DV

Fat

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 8% · Protein 84% · Fat 8%

Casein protein Vitamins & Minerals

Vitamins

0.85mg · 65% DV

B12

1.1µg · 46% DV

0.7mg · 14% DV

Biotin

2µg · 7% DV

Minerals

Calcium

1200mg · 120% DV

Phosphorus

700mg · 100% DV

Selenium

18µg · 33% DV

Zinc

3mg · 27% DV

How Nutritious Is Casein protein?

Nutrient density

High

62/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Low

34/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Casein protein Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Casein protein

To burn the 360 calories in 100 g:

🚶

89min

Walking (5 km/h)

🏃

37min

Running (8 km/h)

🚴

49min

Cycling

🏊

42min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Casein protein Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Casein protein Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Casein protein Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Casein protein Fat Profile

SATURATED

1.8g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 1.6:1

Below the ideal 4:1 — a good omega balance.

Compare Casein protein

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Casein protein vs Chicken Wrap165 kcal more per 100 g

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Foods Similar to Casein protein

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

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350 kcal

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Casein protein

What is casein protein?

Casein protein is a milk protein that digests more slowly than whey. It is sold as a powder that can be mixed into drinks or foods to add protein, including when a convenient food source is needed.

Is casein protein better than whey for building muscle?

No, casein protein is not inherently better than whey for building muscle. Both provide protein for muscle repair and growth; choose based on digestion, taste, convenience, and how each fits your daily eating routine.

When is the best time to take casein protein?

There is no required time to take casein protein. Its slower digestion makes it a convenient option between meals or before sleep, but getting enough protein over the day matters more than a specific schedule.

Can casein protein help you gain weight?

Yes, casein protein can contribute to weight gain if it adds calories to what you normally eat. On its own it does not cause weight gain; using it instead of a snack may have a different effect than adding it on top.

Does casein protein contain lactose?

It may contain some lactose, but the amount varies between casein protein products. Casein itself is a milk protein, not lactose; people with lactose intolerance may tolerate some products, while a milk allergy is a separate concern.

Can you cook or bake with casein protein?

Yes, casein protein can be added to baked goods, oatmeal, and other recipes. Heating changes the protein’s structure but does not make it unsafe; because it can thicken or dry a mixture, adjust the liquid as needed.

Why does casein protein get so thick when mixed?

Casein protein naturally forms a thicker mixture than many whey powders, especially when left to stand. Add the powder gradually to liquid and shake or blend it well; using more liquid gives a thinner drink.

Can casein protein replace a meal?

No, casein protein powder is not a complete meal by itself. It supplies protein but does not provide the range of fibre and nutrients found in a balanced meal, so use it as a supplement rather than a regular meal replacement.

Is casein protein safe for people with a milk allergy?

No, people with a milk allergy should avoid casein protein. Casein is one of milk’s proteins and can trigger an allergic reaction; lactose-free products are not safe substitutes for someone with a milk allergy.

Is casein protein safe for people with kidney disease?

It may not be suitable for everyone with kidney disease because protein needs can vary with the condition and treatment. Ask your clinician or dietitian before adding casein protein, especially if you have been given a protein limit.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026