Know what’s on your plate
Whey protein powder
Calories & nutrition facts
powder
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%
Similar foods
- Whey protein powder supplement346 kcal / 100 g
- Abbott EAS whey protein powder385 kcal / 100 g
- Vanilla whey protein powder100% whey protein wpc/wpi, balance373 kcal / 100 g
- Whey based protein powder352 kcal / 100 g
- Whey protein isolatepowder359 kcal / 100 g
- Soy protein powderpowder388 kcal / 100 g
- Soy based protein powder388 kcal / 100 g
- High protein beverage shakepowder, unprepared392 kcal / 100 g
- Nutritional shake mixhigh protein, powder392 kcal / 100 g
- Protein supplementmilk based, muscle milk, powder411 kcal / 100 g
Questions about Whey protein powder
How do you mix whey protein powder without lumps?
Pour a little cold water or milk into a shaker first, add the powder, then top up with liquid and shake vigorously. If you do not have a shaker, whisk the powder into a smooth paste with a splash of liquid before adding the rest.
Can you add whey protein powder to porridge or pancake batter?
Yes. Stir it into porridge after cooking, or mix it into pancake batter; adding extra liquid helps keep pancakes from turning dry and dense. For a smoother result, blend it with the wet ingredients before adding the flour.
Can you bake with whey protein powder?
Yes: add it to muffins, pancakes or quick breads, replacing only part of the flour. Too much can make baked goods dry or rubbery, so include enough moisture from ingredients such as yoghurt, mashed banana or grated courgette.
How should you store whey protein powder?
Keep it tightly sealed in a cool, dry cupboard, away from steam and direct sunlight. Use a dry scoop, and close the container promptly so moisture does not make the powder clump.
What can you use instead of whey protein powder?
For a dairy-free alternative, use soy protein powder; pea protein powder is another option. In smoothies or porridge, yoghurt, milk powder or nut butter can add richness, but they do not replace whey powder in the same way in every recipe.
Is whey protein powder suitable if you have a milk allergy or lactose intolerance?
Whey comes from milk, so it is not suitable for someone with a milk allergy. Some whey powders contain little lactose, but the amount varies; if lactose is a concern, choose a clearly labelled lactose-free product or a non-dairy protein powder.
How is whey protein powder made?
Whey is the liquid left over when milk is turned into cheese or strained yoghurt. It is filtered to concentrate its protein, then dried into a powder.
Source: Canadian Nutrient File 7231 · per 100 g · carbohydrate per EU label, fibre excluded
