1 serving (30 grams) contains 120 calories, 24.0 grams of protein, 1.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 80.0 mg | 26% | |
| Sodium | 400.0 mg | 17% | |
| Total Carbohydrates | 16.0 g | 5% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 8.0 g | ||
| protein | 192 g | 384% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 800.0 mg | 61% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1200 mg | 25% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whey
Whey is a byproduct of cheese-making, derived from the liquid portion of milk that separates after curdling. It has roots in various global cuisines, notably in European dairy traditions. Whey possesses a high protein content, making it ideal for athletes and individuals seeking muscle recovery. Per 100g, whey provides approximately 400 calories, 80g of high-quality protein, 6.7g of carbohydrates, and 3.3g of fat. It is also rich in calcium (333 mg), which supports healthy bones, and contains small amounts of iron. With minimal fiber and negligible vitamin content, its primary appeal is as a concentrated protein source.
Health Benefits
- Supports muscle repair and growth due to its high protein content (80g per 100g), which includes all essential amino acids.
- Promotes bone health with a significant calcium contribution (333 mg per 100g, about 25-30% of daily needs).
- Aids in satiety and weight management as a low-fat, high-protein option with minimal carbohydrates.
Dietary Considerations
Selection and Storage
Store whey in a refrigerator below 40°F (4°C) in a sealed container. Use within a week for best freshness, or freeze for long-term storage.
Common Questions About Whey Nutrition
Is whey high in protein?
Yes, whey is very high in protein, containing approximately 80 grams of protein per 100 grams. This makes it one of the most protein-dense foods, ideal for muscle building and recovery.
Can I eat whey on a keto diet?
Yes, whey is compatible with a keto diet as it has only 6.67 grams of carbohydrates per 100 grams, making it low-carb. Ensure your overall carb intake remains within keto limits when using whey for supplementation.
What are the health benefits and concerns of consuming whey?
Whey provides high-quality protein, aiding in muscle repair, maintenance, and overall growth. It also boosts immune function and supports weight management. However, excessive intake can cause bloating or digestive issues in some individuals, especially those with lactose intolerance.
How much whey should I consume daily?
For most individuals, 20-40 grams per day is sufficient to support protein needs, depending on activity level and dietary goals. Over-consuming whey may lead to an excess calorie intake, so balance it within your full nutritional plan.
How does whey compare to plant-based protein powders?
Whey typically has a higher protein content at 80 grams per 100 grams, while plant-based powders vary but often offer less protein per serving. Additionally, whey is a complete protein, containing all essential amino acids, whereas some plant proteins may lack certain amino acids unless combined.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Whey in the Context of Protein SupplementationJournal of NutritionProvides a comprehensive analysis of whey protein benefits, including muscle development and calcium contribution to bone health.
- Calcium - Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsExplains calcium's role in health, with emphasis on dairy-derived sources such as whey.
- Dietary Guidelines for Americans, 2020-2025US Department of Health and Human Services (HHS) and USDAHighlights dairy and protein foods like whey as essential components of a healthy eating pattern.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
