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Whey protein powder Calories
High protein
CALORIES
GI
POTASSIUM
FIBER
Whey protein powder Nutrition Facts
Selected: 100 g
412
KCAL / 100G
Carbs
7.5g
· 7%
Protein
80g
· 78%
Fat
6.5g
· 15%
Fiber
0g
Whey protein powder Vitamins & Minerals
Vitamins
B2
1.4mg · 108% DV
B5
3.5mg · 70% DV
B12
1.1µg · 46% DV
Biotin
8µg · 27% DV
Minerals
Phosphorus
380mg · 54% DV
Calcium
500mg · 50% DV
Selenium
18µg · 33% DV
Magnesium
85mg · 20% DV
Whey protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whey protein powder 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 Whey protein powder Contain Allergens?
Contains these allergens:
Which Diets Is Whey protein powder 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 protein powder Fat Profile
SATURATED
4.1g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Whey protein powder
Whey protein powder — Frequently Asked Questions
Should whey protein powder be mixed with water or milk?
Water makes a lighter shake, while milk gives a creamier texture and can make it more filling. If you are sensitive to lactose, milk may increase digestive discomfort.
Do you need to drink whey protein immediately after a workout?
It can be convenient after training, but your total protein intake over the day matters more than a narrow timing window. Having protein in a meal or shake within the next few hours is generally sufficient.
Can you use whey protein powder if you are not trying to build muscle?
Yes. It can help boost the protein content of breakfast, snacks, or meals that are otherwise low in protein. It does not build muscle on its own without appropriate training and overall nutrition.
Does whey protein powder cause weight gain?
Weight change depends on overall energy intake relative to energy use. It may contribute to weight gain if it is regularly added on top of what your body needs.
Is whey protein bad for the kidneys?
There is no strong evidence that reasonable protein intake damages healthy kidneys. People with kidney disease or a medically prescribed protein restriction should seek advice from their clinician or dietitian first.
Can people with lactose intolerance use whey protein?
It depends on the product. Whey isolate is usually lower in lactose than whey concentrate, while concentrate may trigger bloating, gas, or diarrhoea in some people; check the label and start with a small serving if unsure.
Can whey protein powder be added to hot drinks?
Yes, but adding it directly to boiling liquid can make it clump. Mix the powder first with a small amount of cool or lukewarm liquid, then gradually stir it into the drink.
What foods pair well with whey protein powder?
It works well in yogurt, oats, smoothies, pancake batter, and fruit-based recipes. Combining it with fruit or oats can add fibre and make a shake more satisfying.
How should opened whey protein powder be stored?
Keep the container tightly sealed in a cool, dry place away from heat and direct sunlight. Use a dry scoop to limit moisture exposure and clumping.
Can a whey protein shake replace a meal?
Usually not by itself, because whey powder has no fibre and does not provide the variety of foods found in a balanced meal. For a more complete option, pair it with foods such as fruit, oats, or yogurt.
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Nutrition data compiled from USDA FoodData Central and scientific sources.