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Whey Calories
Protein and mineral-rich, low-calorie liquid
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Whey (240 g) has 65 calories. That works out to 27 calories per 100 g. It contains 12.2 g of carbs, 2.2 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.3 mg of B2 covers 26% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Whey?
Whey here means the thin, pale liquid that separates when yogurt is strained, rather than the powder sold as a protein supplement. It is slightly cloudy and tangy, with a watery texture. In homes where yogurt is strained, the liquid can be stirred into bread or pancake batter, added to soups and stews, or used in smoothies; it also works as a lightly tart drink when chilled. Its nutritional profile is mostly water, with a little carbohydrate and protein, and about 27 calories per 100 g. Use it in place of some of the liquid in a recipe, tasting as you go since its acidity can affect the flavour.
Whey Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
5.1g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 0% 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 79% · Protein 14% · Fat 7%
Whey Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
B5
0.18mg · 4% DV
B1
0.02mg · 2% DV
B12
0.05µg · 2% DV
Minerals
Calcium
47mg · 5% DV
Phosphorus
36mg · 5% DV
Potassium ⭐
130mg · 4% DV
Selenium
1.5µg · 3% DV
How Nutritious Is Whey?
Nutrient density
Medium
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
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
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey
To burn the 27 calories in 100 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.
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:
Which Diets Is Whey Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare Whey
Foods Similar to Whey
Frequently Asked Questions About Whey
What is whey?
Whey is the thin liquid that separates from milk when dairy is made; on this page, it means the liquid that drains from yogurt, not a protein supplement. It is often pale yellow or greenish and has a mildly sour taste.
Is whey the same as whey protein?
No. Whey is the liquid left after yogurt or cheese is made, while whey protein is a concentrated powder processed from that liquid. The yogurt whey described here has much less protein than a scoop of whey protein powder.
Can you drink whey straight?
Yes, you can drink yogurt whey as it is, though its mild sourness is not to everyone’s taste. Mix it into a smoothie or dilute it with water if you prefer a less tangy drink.
What can you do with whey in cooking?
Use yogurt whey in place of some of the liquid in recipes for rice, grains, sauces, or soups. Its acidity adds a tangy note, so start with a small amount and taste as you go.
Can whey replace buttermilk in baking?
Yes, yogurt whey can replace some or all of the buttermilk in many quick-bread and pancake recipes. It adds acidity and moisture, but its thinner texture may make the batter looser, so adjust the other liquid if needed.
Can you freeze whey?
Yes, yogurt whey can be frozen in a sealed, freezer-safe container. Leave room for expansion, then thaw it in the refrigerator; the texture may change slightly, but it can still be used in cooking or baking.
How should you store whey after straining yogurt?
Keep yogurt whey in a clean, covered container in the refrigerator and use it promptly. Discard it if you notice mold, an unpleasant smell, or other clear signs of spoilage; do not leave it sitting at room temperature.
Why is whey yellow or green?
Yogurt whey can naturally look pale yellow or slightly green because it is the liquid separated from the yogurt. That color alone does not mean it has spoiled, but mold or an off smell does.
Does whey contain lactose?
Yes, yogurt whey contains lactose because it comes from milk, although the amount can vary. It is not a lactose-free drink, so people who react to lactose should pay attention to their symptoms and avoid it if it causes discomfort.
Is whey good for gut health?
Yogurt whey is not a proven gut-health treatment, and you cannot assume it contains live probiotic cultures. Some may remain if the yogurt was fermented with live cultures, but the whey’s contents depend on how it was made.
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Nutrition data compiled from USDA FoodData Central and scientific sources.