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Whey-Casein Protein Powder Calories
High-protein blend of fast- and slow-digesting milk proteins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whey-Casein Protein Powder (30 g) has 114 calories. That works out to 380 calories per 100 g. It contains 3 g of carbs, 22.5 g of protein, 1.5 g of fat and 0.3 g of fiber. Its 195 mg of Phosphorus covers 28% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Whey-Casein Protein Powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
114
KCAL / 30G
Carbs
3g
· 1% DV
Protein
22.5g
· 45% DV
Fat
1.5g
· 2% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 78% · Fat 12%
Whey-Casein Protein Powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 3 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 22.5 g | 45% |
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-Casein Protein Powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 114 kcal |
| 1 tablespoon (small) | 10 g | 38 kcal |
| 2 tablespoon (double) | 20 g | 76 kcal |
| 1 serving (small) | 25 g | 95 kcal |
| 1 serving (large) | 40 g | 152 kcal |
| 2 serving (double) | 60 g | 228 kcal |
| 3 serving (triple) | 90 g | 342 kcal |
| 100 g | 100 g | 380 kcal |
| 1 cup (large) | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Whey-Casein Protein Powder
Is Whey-Casein Protein Powder better than whey protein alone?
Whey-Casein Protein Powder is not universally better; it combines fast-digesting whey with slower-digesting casein. That blend may suit people who prefer one powder for different occasions, while whey alone is a simpler choice if you specifically want whey.
When should you take Whey-Casein Protein Powder?
You can take Whey-Casein Protein Powder whenever it fits your routine, such as after a workout or between meals. There is no required timing; using it at a convenient time is more practical than trying to hit a narrow window.
Can you take Whey-Casein Protein Powder before bed?
Yes, you can take Whey-Casein Protein Powder before bed. Its casein component digests more slowly than whey, but taking it at night is optional and does not replace the value of a balanced diet throughout the day.
Can Whey-Casein Protein Powder be mixed with creatine?
Yes, Whey-Casein Protein Powder can be mixed with creatine in the same drink. They are commonly taken together, so there is no need to separate them solely because they are different supplements.
Does Whey-Casein Protein Powder contain lactose?
Whey-Casein Protein Powder may contain lactose because it is made from milk proteins, but the amount varies by formula. If lactose causes you digestive symptoms, this blend may not suit you; milk-protein allergy is a separate concern.
Can you use Whey-Casein Protein Powder in baking?
Yes, Whey-Casein Protein Powder can be added to pancakes, muffins, or other baked recipes. It can thicken batter and make baked goods dry, so adjust the liquid and avoid assuming it will behave exactly like flour.
Does Whey-Casein Protein Powder cause bloating?
It can cause bloating in some people, particularly those who have trouble digesting lactose or milk proteins. If you notice discomfort after using Whey-Casein Protein Powder, stop using it and consider whether another protein source suits you better.
Can Whey-Casein Protein Powder help with weight loss?
Whey-Casein Protein Powder can be a convenient way to add protein while managing meals, but it does not cause weight loss on its own. It may fit a weight-loss plan when used instead of, rather than in addition to, an unneeded snack.
How should you store Whey-Casein Protein Powder after opening?
Keep Whey-Casein Protein Powder tightly sealed in a cool, dry place after opening. Moisture can make the powder clump and affect its quality, so use a dry scoop and avoid storing the container somewhere humid.
Can Whey-Casein Protein Powder replace a meal?
No, Whey-Casein Protein Powder is not a complete meal replacement by itself. It provides protein but may not supply the variety of foods and nutrients found in a balanced meal, so use it as a supplement rather than your regular meal.
Whey-Casein Protein Powder Vitamins & Minerals
Vitamins
B2
0.17mg · 13% DV
B12
0.27µg · 11% DV
B5
0.11mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Phosphorus
195mg · 28% DV
Calcium
270mg · 27% DV
Selenium
6µg · 11% DV
Magnesium
36mg · 9% DV
Sodium
105mg · 5% DV
Potassium ⭐
150mg · 4% DV
Whey-Casein Protein Powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey-Casein Protein Powder
To burn the 114 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-Casein Protein Powder?
Whey-Casein Protein Powder combines whey protein, obtained from the liquid left during cheesemaking, with casein, the main protein in milk. It is sold as a mixable supplement, typically shaken or stirred into water or milk. Whey is digested more quickly, while casein is slower-digesting, so the blend brings together both types of milk protein.
People often mix it after a workout or add it to breakfast smoothies, oats or other snacks. The flavour and thickness depend on the product and how much liquid you use; it is usually creamy when mixed with milk. It is notably high in protein, with 75 g per 100 g. Use water for a lighter shake, or blend it with fruit and oats for a more substantial option.
How Nutritious Is Whey-Casein Protein Powder?
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.
Is Whey-Casein Protein Powder Processed?
NOVA 4
Ultra-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-Casein Protein Powder Contain Allergens?
Contains these allergens:
Which Diets Is Whey-Casein Protein Powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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-Casein Protein Powder Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.06g
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.