Calories in Whey Protein: Nutrition Facts & Serving Sizes
Per 0.33 cup (32g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One standard scoop of whey protein powder (32g) contains 113 calories with 25g of protein, 2g of carbs, and 0.5g of fat. Per 100g, whey protein provides 352 calories, 78.1g of protein, 6.3g of carbs, and 1.6g of fat. Whey is a byproduct of cheese production and is the most studied protein supplement available. It is a complete protein with all nine essential amino acids and is particularly high in leucine, the amino acid that triggers muscle protein synthesis. The protein-to-calorie ratio is exceptional: 25g of protein per scoop for only 113 calories. Whey also delivers impressive micronutrients, including 469mg of calcium, 1321mg of phosphorus, and 500mg of potassium per 100g. For anyone serious about building muscle or hitting daily protein targets on a cut, whey protein powder is one of the most cost-effective and efficient tools available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 0.33 cup (32g) | 112.6 | 25g | 2g | 0.5g | 1g |
| 100g | 352 | 78.1g | 6.3g | 1.6g | 3.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 352 | 18% |
| Protein | 78.1g | 156% |
| Total Fat | 1.6g | 2% |
| Saturated Fat | 0.8g | 4% |
| Total Carbohydrates | 6.3g | 2% |
| Dietary Fiber | 3.1g | 11% |
| Sugars | 0g | |
| Sodium | 156mg | 7% |
| Cholesterol | 16mg | 5% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.8g | 0% |
| Cholesterol | 16mg | 5% |
| Calcium | 469mg | 36% |
| Iron | 1.1mg | 6% |
| Potassium | 500mg | 11% |
| Vitamin B6 | 0.6mg | 35% |
| Vitamin B12 | 2.5mcg | 104% |
| Magnesium | 195mg | 46% |
| Phosphorus | 1321mg | 106% |
| Zinc | 6.2mg | 56% |
| Selenium | 26.7mcg | 49% |
| Folate | 33mcg | 8% |
| Thiamin (B1) | 0.6mg | 50% |
| Riboflavin (B2) | 2mg | 154% |
| Niacin (B3) | 1.1mg | 7% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Whey Protein
Whey protein has the most research support of any protein supplement. Its high leucine content is the key driver: leucine is the primary amino acid that activates mTOR, the signaling pathway that triggers muscle protein synthesis. Studies consistently show that whey protein consumed post-workout increases muscle protein synthesis more than other protein sources at equivalent doses.
The fast digestion rate of whey is another major advantage. Whey is a rapid-absorbing protein that peaks in the bloodstream within 60 to 90 minutes of consumption. This makes it ideal post-workout when you want amino acids available for muscle repair as quickly as possible. Casein protein absorbs more slowly and is better suited to nighttime use.
Whey provides 469mg of calcium per 100g, which supports bone density. Heavy resistance training places significant stress on bones, and adequate calcium intake helps maintain bone strength over time. The 195mg of magnesium per 100g supports ATP energy production and muscle function.
For anyone who struggles to hit daily protein targets from whole foods, whey protein is the most efficient solution. A scoop in water or milk adds 25g of protein in under a minute of preparation. Blending it into oatmeal, yogurt, or a smoothie adds protein without significantly changing the texture or taste of the base food.
Research also supports whey protein for weight loss: the high protein content increases satiety hormones and reduces appetite, making it easier to maintain a calorie deficit while preserving lean muscle mass.
Dietary Considerations
Whey protein is derived from dairy, so it is not vegan or dairy-free. It is gluten-free in most formulations (check the label for cross-contamination warnings). Whey is extremely keto-friendly given its low carb content (6.3g per 100g, only 2g per scoop). For weight loss, whey is one of the best supplements. High protein intake preserves muscle during a calorie deficit, and whey makes it easy to reach protein targets without excess calories. Lactose-intolerant individuals may do better with whey isolate (most lactose removed) versus whey concentrate. Plant-based protein powders are the alternative for vegans.
Daily Intake (100g)
100g of whey protein provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in whey protein?
One standard scoop of whey protein powder (32g) has about 113 calories. Per 100g, whey protein contains 352 calories. The calorie count varies by brand and flavor, so check the label. Unflavored and chocolate varieties are typically similar in calories.
Is whey protein good for weight loss?
Yes. Whey protein is one of the best supplements for weight loss. It provides 25g of protein per scoop for only 113 calories, keeps you full, and helps preserve lean muscle while you are in a calorie deficit. Research shows high protein intake reduces muscle loss during cutting phases.
How much protein in whey protein?
A standard scoop (32g) of whey protein contains 25g of protein. Per 100g, whey protein provides 78.1g of protein. This is one of the highest protein densities of any food. One scoop covers roughly 44 to 50% of the daily protein target for a 170-pound person training seriously.
When should I take whey protein?
Post-workout is the most common and well-studied timing. Consuming whey within 30 to 60 minutes after training takes advantage of enhanced muscle protein synthesis rates. Whey can also be consumed any time of day to increase total protein intake. Morning and between meals are common approaches for anyone who struggles to hit daily protein targets.
What is the difference between whey concentrate and whey isolate?
Whey concentrate (typically 70 to 80% protein by weight) is less processed and retains more lactose, fat, and bioactive compounds. Whey isolate (typically 90% protein or higher) is more processed, has less lactose, less fat, and fewer carbs. Isolate is better for lactose-intolerant individuals. Concentrate is slightly cheaper and still highly effective for most people.
Can I use whey protein as a meal replacement?
A whey shake can replace a meal in a pinch, but it is not ideal as a primary meal replacement because it lacks the volume, fiber, and micronutrient diversity of whole foods. It is best used as a supplement to whole-food meals rather than a replacement. Add it to oatmeal or blend it with fruit and milk for a more complete meal.
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