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, 1 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 23% of the Daily Value. Its glycemic index is 32 (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

0.4g

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 74% · Protein 13% · Fat 13%

Whey Vitamins & Minerals

Vitamins

0.12mg · 9% DV

B12

0.18µg · 8% DV

0.35mg · 7% DV

Biotin

1.5µg · 5% DV

Minerals

Phosphorus

46mg · 7% DV

Calcium

47mg · 5% DV

Iodine

7µg · 5% DV

Potassium ⭐

130mg · 4% DV

How Nutritious Is Whey?

Nutrient density

Medium

38/ 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

1.6

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

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Whey Fat Profile

SATURATED

0.25g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 1:1

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

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 are in whey?

Whey contains 27 calories per 100 g. The same serving provides 5.1 g of carbohydrates, 0.9 g of protein, and 0.4 g of fat.

Is whey suitable for a gluten-free diet?

Yes, whey is listed as compatible with a gluten-free diet. However, it contains dairy, so it is not suitable for people with a dairy allergy.

Have another question about Whey?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026