Know what’s on your plate
Whey based protein powder
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 352 kcal —
- Protein 78 g 156%
- Carbohydrate 3.2 g 1%
- Fat 1.6 g 2%
- Saturated fat 0.8 g 4%
- Fibre 3.1 g 11%
- Sugars 0 g —
- Sodium 156 mg 7%
- Cholesterol 16 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.61 mg 51%
- Riboflavin (B2) 2 mg 155%
- Niacin (B3) 1.1 mg 7%
- Pantothenic acid (B5) 5.5 mg 110%
- Vitamin B6 0.61 mg 36%
- Folate (B9) 33 µg 8%
- Vitamin B12 2.5 µg 102%
- Choline 224 mg 41%
Minerals
- Calcium 469 mg 36%
- Iron 1.1 mg 6%
- Magnesium 195 mg 46%
- Phosphorus 1321 mg 106%
- Potassium 500 mg 11%
- Zinc 6.2 mg 56%
- Copper 0.05 mg 5%
- Selenium 26.7 µg 49%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 352 | 78 g | 3.2 g | 1.6 g |
| 1 × cup | 32 g | 113 | 25 g | 1 g | 0.5 g |
| 2 × cup | 64 g | 225 | 50 g | 2 g | 1 g |
| ½ × cup | 16 g | 56 | 13 g | 0.5 g | 0.2 g |
| 3 × cup | 96 g | 338 | 75 g | 3 g | 1.5 g |
| 4 × cup | 128 g | 451 | 100 g | 4 g | 2 g |
Similar foods
- Whey protein powderpowder352 kcal / 100 g
- Soy based protein powder388 kcal / 100 g
- Whey protein isolate powderbeverages359 kcal / 100 g
- Abbott EAS whey protein powder385 kcal / 100 g
- Soy protein powderpowder388 kcal / 100 g
- High protein beverage shakepowder, unprepared392 kcal / 100 g
- Nutritional shake mixhigh protein, powder392 kcal / 100 g
- Abbott EAS soy protein powder405 kcal / 100 g
- Chocolate-flavored drinkbeverages, whey and milk based49 kcal / 100 g
- Vanilla whey protein powder100% whey protein wpc/wpi, balance373 kcal / 100 g
Questions about Whey based protein powder
How much whey-based protein powder is a usual serving?
A typical serving is about 32 g, roughly one small scoop. That provides 25 g of protein and 113 kcal; scoop sizes differ, so weighing it gives a more reliable portion.
How do you mix whey-based protein powder without lumps?
Put the liquid in the shaker first, then add the powder and shake for 20–30 seconds. For a smoother drink, blend it with cold milk or water; adding liquid to powder often leaves dry clumps at the bottom.
Can you put whey-based protein powder in porridge or baking?
Yes. Stir it into porridge after cooking, once it has cooled slightly, or whisk it into the wet ingredients for pancakes and muffins. It thickens batters and can make them dry, so add a splash more milk or water.
What can you mix whey-based protein powder with besides milk?
Water makes a lighter shake, while yoghurt or kefir gives it a thicker, tangier texture. It also blends well into a smoothie with banana and berries; add the liquid first to help it blend evenly.
How should you store whey-based protein powder?
Keep it tightly sealed in a cool, dry cupboard, away from steam and direct sunlight. Use a dry scoop and close the tub promptly so moisture does not make the powder clump.
Is whey-based protein powder suitable if you have a milk allergy?
No. Whey is a milk protein, so the powder is not suitable for someone with a milk allergy, even when it is mixed into food. Its lactose content can differ by product, but that does not remove the milk proteins.
Source: USDA FoodData Central 173180 · per 100 g · carbohydrate per EU label, fibre excluded
