Whey Protein: Calories, Nutrition Facts, and Health Benefits (2026)
1 scoop of whey protein has 124 calories, 0.3 g fiber and 0 mg vitamin C. Full whey protein nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Whey protein provides 124 calories and 24.8 g of protein per 1 scoop (31 g), making it a concentrated source of complete protein. It contains 2.5 g of carbs, 1.9 g of fat, and 155 mg of calcium, with a glycemic index of about 30.
This page explores whey protein nutrition, focusing on its benefits, nutritional composition, and its role in various health goals. The information is presented per 1 scoop (31 g) and per 100 g for comprehensive understanding.
Whey Protein Nutrition Facts (Per Serving and Per 100 g)
The following nutrition facts table details the specific macronutrient composition of whey protein. It includes calories, protein, carbohydrates, and other essential nutrients.
Values are for 1 scoop (31 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 124 | 400 | 6% |
| Protein | 24.8 g | 80.0 g | 50% |
| Carbohydrates | 2.5 g | 8.0 g | 1% |
| Fiber | 0.3 g | 1.0 g | 1% |
| Sugar | 1.6 g | 5.0 g | - |
| Fat | 1.9 g | 6.0 g | 2% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 155 mg | 500 mg | 3% |
| Saturated Fat | 0.6 g | 2.0 g | 3% |
| Calcium | 155 mg | 500 mg | 12% |
About 8% of whey protein calories come from carbohydrates, 79% from protein and 13% from fat.
Whey Protein by Health Goal
The by-goal ratings section evaluates whey protein's effectiveness for different fitness and health objectives. This helps users understand how it aligns with their personal goals.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 124 calories per serving; calorie-dense at 400 cal per 100 g, so keep portions small |
| Blood sugar / diabetes | Excellent | Glycemic load of about 1 per serving |
| Immunity | Fair | Not a significant source of immune-supporting nutrients |
| Digestion | Fair | Very low in fiber |
| Heart health | Good | Modest saturated fat and sodium per serving |
| Muscle gain | Excellent | High in protein at 24.8 g per serving |
Whey Protein and Blood Sugar
Glycemic index: 30. Glycemic load: 1 per serving.
Whey Protein has a glycemic index of about 30 and a glycemic load of around 1 per serving. Eating it with protein, fat or fiber slows the rise.
How Whey Protein Compares to Other Protein Supplements
The comparison table highlights how whey protein stacks up against other protein supplements. This information aids in making informed dietary choices.
| Supplement (per 100 g) | Calories | Protein (g) | Sugar (g) | Fat (g) |
|---|---|---|---|---|
| Whey Protein | 400 | 80.0 | 5.0 | 6.0 |
| Greek Yogurt | 59 | 10.3 | 3.2 | 0.4 |
| Chicken Breast | 165 | 31.0 | 0.0 | 3.6 |
| Egg | 143 | 12.6 | 0.4 | 9.5 |
Whey Protein Myths, Checked
Whey protein is a steroid or unnatural chemical , False. Whey is a natural protein from milk, separated during cheesemaking.
You need protein powder to build muscle , Misleading. Powder is convenient, but whole foods can meet protein needs; the total daily amount is what matters.
How to Track Whey Protein
Scoop sizes and added ingredients vary by brand, so logging the actual whey protein you use beats a generic entry. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log whey protein accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see every protein powder ranked by value, accuracy and macros, best protein powder for weight loss, and protein per 100 calories ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 scoop of whey protein?
One scoop of whey protein contains 124 calories. This makes it a relatively low-calorie option for those looking to increase their protein intake without excessive calories.
Is whey protein good for weight loss?
Whey protein can support weight loss by promoting satiety and preserving lean muscle mass during calorie restriction. Its high protein content can help reduce overall hunger.
Can people with diabetes eat whey protein?
People with diabetes can consume whey protein, as it has a low glycemic index of about 30. This means it has a minimal impact on blood sugar levels when consumed.
How much protein is in whey protein?
Whey protein is high in protein, providing 24.8 g per scoop (31 g). This makes it an excellent choice for individuals looking to boost their protein intake.
Is whey protein high in sugar?
Whey protein is not high in sugar, containing only 1.6 g per scoop. This low sugar content makes it suitable for various dietary plans.
Is whey protein worth it?
Whey protein is often considered worth it due to its high protein content and nutritional benefits. It provides essential amino acids and supports muscle recovery.
Key Takeaways
- Whey protein contains 124 calories per scoop.
- Each scoop provides 24.8 g of protein.
- It has only 1.6 g of sugar per serving.
- Whey protein has a glycemic index of about 30.
- It contains 155 mg of calcium per scoop.
- Whey protein is a complete protein source.
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