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Whey protein (Ocean) Calories
High protein, low fat and carbs, ideal for muscle growth
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Whey protein (Ocean) (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, 1.5 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 28% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Whey protein (Ocean) Nutrition Facts
Selected: 1 tablespoon (medium) · 30 g
117
KCAL / 30G
Carbs
2.1g
· 1% DV
Protein
24g
· 48% DV
Fat
1.5g
· 2% 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 81% · Fat 12%
Whey protein (Ocean) nutrition facts table · 1 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 2.1 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 Tablespoon of Whey protein (Ocean)?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 30 g | 117 kcal |
| 1 tablespoon (small) | 15 g | 59 kcal |
| 1 slice (thin) | 25 g | 98 kcal |
| 1 serving (medium) | 30 g | 117 kcal |
| 1 slice (thick) | 40 g | 156 kcal |
| 1 serving (large) | 50 g | 195 kcal |
| 2 tablespoon (large) | 60 g | 234 kcal |
| 1 cup (medium) | 80 g | 312 kcal |
| 100 g | 100 g | 390 kcal |
| 1 pack (whole) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Whey protein (Ocean)
What is whey protein (Ocean) used for?
Whey protein (Ocean) is a milk-derived powder used to supplement dietary protein. People commonly add it to a drink or food when they want a convenient protein source, including around strength-training sessions.
Does whey protein (Ocean) help build muscle?
Whey protein (Ocean) can support muscle growth by helping you meet your protein needs, but it does not build muscle on its own. Progressive strength training and adequate recovery are also needed for muscle gain.
Can whey protein (Ocean) replace a meal?
Whey protein (Ocean) alone is not a balanced meal. It supplies protein but does not provide the variety of foods and nutrients found in a complete meal; you can add it to foods such as oats or yogurt instead.
Can you take whey protein (Ocean) on rest days?
Yes, you can take whey protein (Ocean) on rest days if it helps you meet your daily protein needs. Muscle repair continues between workouts, but there is no need to use the powder when your usual meals already provide enough protein.
Can whey protein (Ocean) cause bloating or stomach upset?
Yes, whey protein (Ocean) can cause bloating, gas, or stomach upset in some people, especially if they have trouble digesting lactose. Try a smaller amount or stop using it if symptoms occur; persistent symptoms warrant medical advice.
Can whey protein (Ocean) be used in baking?
Yes, whey protein (Ocean) can be mixed into pancakes, muffins, and other baked recipes. It may make the result denser or drier, so use it as part of a recipe rather than replacing all the flour with protein powder.
Is whey protein (Ocean) safe for people with kidney disease?
People with kidney disease may need to limit or adjust protein intake, so whey protein (Ocean) is not automatically suitable for them. Ask your doctor or dietitian before adding it, especially if you have been given a protein limit.
Can whey protein (Ocean) be mixed into coffee?
Yes, whey protein (Ocean) can be added to coffee, but very hot coffee may make the powder clump. Mix the powder first with a little cool or warm liquid, then gradually stir it into the coffee.
Does whey protein (Ocean) have to be taken right after a workout?
No, whey protein (Ocean) does not have to be taken immediately after exercise. Having protein as part of a meal or snack later is also useful; choose a time that fits your routine and overall eating pattern.
Can people with lactose intolerance use whey protein (Ocean)?
Some people with lactose intolerance may react to whey protein (Ocean), because whey products can contain lactose and the amount varies by product type. If it triggers symptoms, avoid it; do not assume it is lactose-free from the product name alone.
Whey protein (Ocean) Vitamins & Minerals
Vitamins
B2
0.36mg · 28% DV
B12
0.6µg · 25% DV
B5
0.45mg · 9% DV
B6
0.15mg · 9% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Selenium
3µg · 5% DV
Magnesium
18mg · 4% DV
Potassium ⭐
90mg · 3% DV
Sodium
54mg · 2% DV
Whey protein (Ocean) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey protein (Ocean)
To burn the 117 calories in 1 tablespoon (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 (Ocean)?
Ocean whey protein is a powdered protein product made from whey, the liquid separated from milk during cheesemaking. It is usually stirred or shaken into water, milk or a smoothie; flavour and texture can vary between versions.
People commonly use it after exercise or add it to breakfast foods such as oats and yogurt when they want a convenient protein boost. It is high in protein and relatively low in fat and carbohydrates; a typical serving is about 30 g. For a more filling snack, blend it with fruit or stir it into oats, adjusting the liquid to get the consistency you prefer.
How Nutritious Is Whey protein (Ocean)?
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 (Ocean) 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 (Ocean) Contain Allergens?
Contains these allergens:
Which Diets Is Whey protein (Ocean) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whey protein (Ocean) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.21g
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.