1 cup (medium) of Whey (245 g) has 66 calories. That works out to 27 calories per 100 g. It contains 12.5 g of carbs, 2.2 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.

Whey Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.1g

· 2% DV

Protein

0.9g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

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

Calories come from: Carbs 79% · Protein 14% · Fat 7%

Whey Vitamins & Minerals

Vitamins

0.15mg · 12% DV

B12

0.2µg · 8% DV

0.3mg · 6% DV

Biotin

1.5µg · 5% DV

Minerals

Calcium

45mg · 5% DV

Phosphorus

35mg · 5% DV

Selenium

2µg · 4% DV

Potassium ⭐

150mg · 4% DV

How Nutritious Is Whey?

Nutrient density

Medium

40/ 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

Medium

39/ 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.

Whey Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

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

How to Burn Off Whey

To burn the 27 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

Is Whey Processed?

NOVA 2

Minimally 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 Whey 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 Whey Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whey Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.02g

Compare Whey

🥛vs🥒

Whey vs Tzatziki33 kcal fewer per 100 g

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Whey vs Cheddar Cheese375 kcal fewer per 100 g

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Whey vs Tulum Cheese343 kcal fewer per 100 g

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Whey vs Milk37 kcal fewer per 100 g

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Foods Similar to Whey

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Whey

How many calories and macros are in whey?

Per 100 g, whey provides 27 calories. It contains 0.9 g protein, 5.1 g carbs, and 0.2 g fat.

Is whey suitable for a vegetarian diet, and does it contain allergens?

Whey is compatible with vegetarian and omnivore diets. It contains the dairy allergen, so it is not suitable for people with dairy allergies.

Have another question about Whey?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026