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Whey protein powder Calories
High-protein, low-carb sports supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whey protein powder (30 g) has 120 calories. That works out to 400 calories per 100 g. It contains 2.4 g of carbs, 24 g of protein, 2.1 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Whey protein powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
120
KCAL / 30G
Carbs
2.4g
· 1% DV
Protein
24g
· 48% DV
Fat
2.1g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 77% · Fat 15%
Whey protein powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 2.1 g | 3% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.06 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 24 g | 48% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Whey protein powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 120 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 2 tablespoon (double) | 20 g | 80 kcal |
| 1 ounce (medium) | 28 g | 112 kcal |
| 1 serving (large) | 45 g | 180 kcal |
| 2 serving (double) | 60 g | 240 kcal |
| 1 cup (grated) | 90 g | 360 kcal |
| 100 g | 100 g | 400 kcal |
Calculated from 400 calories per 100 g.
Frequently Asked Questions About Whey protein powder
What does whey protein powder do for muscle building?
Whey protein powder supplies protein that the body uses to repair and build muscle after training. It can make it easier to meet your protein needs, but muscle growth also requires progressive resistance training and enough food overall.
Can you take whey protein powder every day?
Yes, you can use whey protein powder daily if it fits your diet and you tolerate it well. It is a convenient protein source, not a requirement; meals containing foods such as eggs, beans, fish, or dairy can also provide protein.
How much whey protein powder should you take a day?
There is no single daily amount that suits everyone. Use whey protein powder to fill the gap between the protein you get from food and your needs, rather than treating it as a fixed-dose supplement; the serving size varies by product.
Does whey protein powder cause bloating or gas?
It can cause bloating or gas in some people, especially when the product contains lactose or when a large serving is taken at once. A lactose-reduced isolate or a smaller serving may be easier to tolerate, though it will not suit everyone.
Can whey protein powder replace a meal?
No, whey protein powder alone is not a balanced meal because it does not provide the range of nutrients found in a varied meal. You can blend it with foods such as fruit, oats, or nut butter to make a more substantial snack.
Is whey protein powder better with water or milk?
Neither is universally better: water makes a lighter drink, while milk gives whey protein powder a creamier texture and adds nutrients. Choose water for a simpler mix or milk if you prefer the taste and want a more filling drink.
What is the difference between whey concentrate and whey isolate powder?
Whey isolate is filtered more extensively than whey concentrate, so it generally contains less lactose and fat. Concentrate often retains more of both. The exact composition varies between products, and isolate is still a milk-derived protein.
Does whey protein powder expire, and how should you store it?
Yes, whey protein powder has a best-before or expiration date. Keep it tightly sealed in a cool, dry place and use a clean, dry scoop; moisture can cause clumping and affect the powder's quality.
Can whey protein powder cause acne?
Whey protein powder may worsen acne in some people, although it does not affect everyone and the evidence does not establish it as a universal cause. If you notice a consistent flare after using it, stopping it for a while may help you assess the connection.
Can you bake with whey protein powder?
Yes, whey protein powder can be added to baked goods such as muffins or pancakes. It can make the texture dry or dense if it replaces too much flour, so use it as part of a recipe rather than swapping it in one-for-one.
Whey protein powder Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B12
0.24µg · 10% DV
Biotin
1.5µg · 5% DV
B5
0.24mg · 5% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Magnesium
27mg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
54mg · 2% DV
Whey protein powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey protein powder
To burn the 120 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whey protein powder?
Whey protein powder is a supplement made by drying whey, the liquid separated from milk during cheesemaking. It is used to add concentrated dairy protein to drinks and foods, rather than being a traditional dish in the places where it is commonly sold.
Its flavour ranges from milky and mild to distinctly sweet or flavoured, depending on the product. Shake it with water or milk for a quick drink, or stir it into porridge, yoghurt or a smoothie; many people use it after exercise or as a convenient snack. It is protein-dense, with 80 g of protein per 100 g, and contains relatively little carbohydrate. For a lighter drink, mix it with water, and check the label if you want to limit added sweeteners.
How Nutritious Is Whey protein powder?
Nutrient density
High
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
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.
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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Whey protein powder Fat Profile
SATURATED
1.26g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.