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Whey protein powder (Optimum Nutrition) Calories
High-protein sports supplement
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whey protein powder (Optimum Nutrition) (32 g) has 125 calories. That works out to 390 calories per 100 g. It contains 2.6 g of carbs, 25 g of protein, 1.6 g of fat and 0.3 g of fiber. Its 0.4 mg of B2 covers 34% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Whey protein powder (Optimum Nutrition) Nutrition Facts
Selected: 1 serving (medium) · 32 g
125
KCAL / 32G
Carbs
2.6g
· 1% DV
Protein
25g
· 50% DV
Fat
1.6g
· 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 8% · Protein 80% · Fat 12%
Whey protein powder (Optimum Nutrition) nutrition facts table · 1 serving (medium) (32 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 2.6 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 25 g | 50% |
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 (Optimum Nutrition)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 32 g | 125 kcal |
| 1 tablespoon (shredded) | 10 g | 39 kcal |
| 2 tablespoon (double) | 20 g | 78 kcal |
| ½ cup (half) | 45 g | 176 kcal |
| 1.5 serving (large) | 48 g | 187 kcal |
| 2 serving (double) | 64 g | 250 kcal |
| 1 cup (whole) | 90 g | 351 kcal |
| 100 g | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
Frequently Asked Questions About Whey protein powder (Optimum Nutrition)
Is Optimum Nutrition whey protein powder the same as Gold Standard 100% Whey?
Gold Standard 100% Whey is Optimum Nutrition’s well-known whey product, but the brand also sells other supplements and product variants. Check the exact name on the front of your tub rather than assuming every Optimum Nutrition whey powder is Gold Standard.
Can you mix Optimum Nutrition whey protein powder with hot coffee?
Yes, you can add Optimum Nutrition whey protein powder to coffee, but very hot liquid can make it clump. First blend the powder with a little cool or room-temperature liquid, then stir that mixture into the coffee.
Can you take creatine with Optimum Nutrition whey protein powder?
Yes, creatine can be mixed into the same drink as Optimum Nutrition whey protein powder. They serve different purposes, so combining them does not change the product’s directions; follow the creatine label and avoid adding more than its stated serving.
Does Optimum Nutrition whey protein powder cause bloating?
It can cause bloating in some people, particularly if they are sensitive to lactose or drink a large serving quickly. Whey formulas differ, so check the specific product’s ingredients; stop using it if symptoms keep recurring.
Can you put Optimum Nutrition whey protein powder in oatmeal?
Yes, Optimum Nutrition whey protein powder works in oatmeal. Stir it in after cooking, once the oats have cooled slightly, to reduce clumping and avoid making the texture rubbery. Add a splash of milk or water if the mixture becomes too thick.
Does Optimum Nutrition whey protein powder cause acne?
Optimum Nutrition whey protein powder may coincide with acne flare-ups for some people, but it is not proven to cause acne in everyone. If breakouts repeatedly worsen after you start using it, pause it and see whether they improve.
How much water should you mix with Optimum Nutrition whey protein powder?
Use the liquid amount stated on your Optimum Nutrition whey protein powder label, since directions can vary by product and serving. Add more water for a thinner shake or less for a thicker one, then adjust the taste to preference.
Can teenagers use Optimum Nutrition whey protein powder?
Some teenagers may use Optimum Nutrition whey protein powder, but most should focus on getting enough protein from meals first. Because needs vary with growth, health, and training, a parent or guardian should discuss regular supplement use with a pediatrician or dietitian.
Does Optimum Nutrition whey protein powder expire?
Yes, Optimum Nutrition whey protein powder has a best-before or expiration date printed on its package. Keep the tub sealed and dry, and discard powder that has been exposed to moisture or has an unusual smell or appearance.
Should you take Optimum Nutrition whey protein powder on rest days?
You can use Optimum Nutrition whey protein powder on rest days if it helps you meet your protein needs, but taking it is not required just because it is part of a workout routine. It is a supplement, not a replacement for meals.
Whey protein powder (Optimum Nutrition) Vitamins & Minerals
Vitamins
B2
0.45mg · 35% DV
B12
0.38µg · 16% DV
B6
0.1mg · 6% DV
B1
0.06mg · 5% DV
Minerals
Calcium
144mg · 14% DV
Phosphorus
83mg · 12% DV
Magnesium
26mg · 6% DV
Potassium ⭐
166mg · 5% DV
Sodium
58mg · 3% DV
Whey protein powder (Optimum Nutrition) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whey protein powder (Optimum Nutrition)
To burn the 125 calories in 1 serving (medium) (32 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 (Optimum Nutrition)?
Optimum Nutrition whey protein powder is a sports supplement made with protein from whey, the liquid separated from milk during cheesemaking. It is usually shaken or stirred into water or milk, and is also blended into smoothies, oats or yoghurt. Flavoured versions tend to taste sweet and milky, with a smooth texture when mixed well. Around the world, people commonly use it after a workout or as a convenient addition to breakfast.
It is protein-dense, with 78 g of protein per 100 g. It can help add protein to a meal or snack, but need not replace one: try a small amount in porridge or a smoothie. Mix it with water for a lighter drink, or with milk for a creamier, more filling option.
How Nutritious Is Whey protein powder (Optimum Nutrition)?
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 protein powder (Optimum Nutrition) 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 (Optimum Nutrition) Contain Allergens?
Contains these allergens:
Which Diets Is Whey protein powder (Optimum Nutrition) 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
✓ Suitable
Low FODMAP
— Not suitable
Whey protein powder (Optimum Nutrition) Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.