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Whey protein Calories
High-quality protein, fast absorption, ideal for muscle growth
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Whey protein (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 2.1 g of carbs, 24 g of protein, 1.2 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Whey protein?
Whey protein is a powder made by filtering and drying the liquid separated from milk during cheesemaking. Plain whey has a mild, milky taste and mixes into a smooth drink; it is also easy to stir into oats, yoghurt or a smoothie. People commonly use it after exercise or add it to breakfast, though routines vary around the world.
It is a concentrated source of protein, with 80 g per 100 g, and relatively little carbohydrate or fat. Mix it with water for a lighter drink, or blend it with fruit and oats when you want something more substantial.
Whey protein Nutrition Facts
Selected: 100 g
390
KCAL / 100G
Carbs
7g
· 3% DV
Protein
80g
· 160% DV
Fat
4g
· 5% 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 7% · Protein 83% · Fat 10%
Whey protein Vitamins & Minerals
Vitamins
B2
1.2mg · 92% DV
B12
2µg · 83% DV
B5
1.5mg · 30% DV
B6
0.5mg · 29% DV
Minerals
Phosphorus
400mg · 57% DV
Calcium
500mg · 50% DV
Selenium
20µg · 36% DV
Potassium ⭐
700mg · 21% DV
How Nutritious Is Whey protein?
Nutrient density
Very 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.
Whey protein Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey protein
To burn the 390 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 protein 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 Contain Allergens?
Contains these allergens:
Which Diets Is Whey protein Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whey protein Fat Profile
SATURATED
2.5g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 1.6:1
Below the ideal 4:1 — a good omega balance.
Compare Whey protein
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Frequently Asked Questions About Whey protein
What is whey protein made from?
Whey protein is made from the liquid whey separated from milk during cheesemaking. The whey is filtered to concentrate its proteins, then dried into powder; different filtration methods produce types such as concentrate and isolate.
Is whey protein better than casein?
Whey protein is digested more quickly than casein, while casein digests more slowly. Neither is universally better: whey is convenient around a workout, while casein is another option for adding protein to meals or snacks.
When should you take whey protein?
You can take whey protein after a workout, but there is no need to use it at a specific time. It is also useful whenever a convenient protein source fits into your day.
Does whey protein help build muscle?
Yes, whey protein can support muscle growth when paired with resistance training because it supplies protein needed for muscle repair and growth. The powder alone will not build muscle without an appropriate training stimulus.
What is the difference between whey protein isolate and concentrate?
Whey protein isolate undergoes more filtration and generally contains less lactose and fat than concentrate. Concentrate is less filtered; protein content, taste, and other ingredients can vary between products.
Can you mix whey protein with coffee or cook with it?
Yes, whey protein can be added to coffee, smoothies, oatmeal, and some baked recipes. Stir or blend it into a cool or warm liquid to reduce clumping, and avoid boiling it directly, which can make the texture unpleasant.
Can whey protein cause acne?
Whey protein may worsen acne in some people, although this does not happen to everyone. If breakouts become noticeably worse after you start using it, stopping for a while can help you see whether it is a trigger.
Does whey protein cause weight gain?
Whey protein does not automatically cause weight gain. It can contribute to weight gain if adding it to your diet regularly pushes your total energy intake above what your body uses.
Is whey protein safe for people with lactose intolerance?
It depends on the type: whey concentrate can contain enough lactose to trigger symptoms, while isolate usually contains less. Isolate is not guaranteed to be lactose-free, so people with strong sensitivity may still react.
Can whey protein damage your kidneys?
There is no established evidence that whey protein damages healthy kidneys when used as part of a balanced diet. If you have kidney disease or have been told to limit protein, ask your healthcare professional before using it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.