How Many Calories in Whey Protein? Nutrition & Macros
One scoop of whey protein (30 g) has 106 calories
Protein 23.4g · Carbs 1.9g · Fat 0.5g
Whey protein powder is one of the most protein-dense foods available, delivering 78.13 g of protein per 100 g — more than any meat, egg, or dairy product in its natural form. With only 352 kcal, 1.56 g of fat, and 6.25 g of carbs per 100 g, it offers an exceptional protein-to-calorie ratio. A single scoop (30 g) provides about 106 kcal and 23 g of protein, making it a convenient post-workout or meal supplement. Whey is a byproduct of cheese making and is one of the fastest-absorbing protein sources. Here is everything you need to know about whey protein calories and macros, based on USDA data. Whey protein powder contains only about 3% water by weight.
1473 kJ · per 100g · Water: 3.44 g
Calorie Calculator: Whey Protein (Powder)
30 g Whey Protein (Powder) contains 106 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 scoop (30 g) | 106 kcal | 23.4g | 1.9g | 0.5g |
| 2 scoops (60 g) | 211 kcal | 46.9g | 3.8g | 0.9g |
| 100 grams | 352 kcal | 78.1g | 6.3g | 1.6g |
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Whey Protein (Powder) — Nutrition Facts
| Whey Protein (Powder) | per 100g |
|---|---|
| Calories | 352 kcal |
| Protein | 78.13 g |
| Fat | 1.56 g |
| Carbs | 6.25 g |
| Fiber | 3.1 g |
| Sugar | 0 g |
| Sodium | 156 mg |
| Potassium | 500 mg |
| Magnesium | 195 mg |
| Phosphorus | 1321 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.613 mg |
| Folate | 33 mcg |
| Manganese | 0 mg |
| Water | 3.44 g |
Source: USDA FoodData Central (FDC ID: 173180) · Data verified April 2026
Variations
Whey concentrate (default)
352 kcal, 78.1 g protein, 1.6 g fat per 100 g. The most common and affordable form. Contains about 78% protein with small amounts of lactose and fat. Mild, creamy taste that mixes well in shakes and smoothies. Best all-around choice for most people.
Whey isolate
~370 kcal, 90%+ protein, <1 g fat per 100 g. Further filtered to remove most lactose and fat. Best for lactose-intolerant individuals or those wanting maximum protein per calorie. More expensive than concentrate. Per scoop (30 g): ~111 kcal, ~27 g protein.
Casein protein
~355 kcal, ~80 g protein per 100 g. Slow-release protein (digests over 6–8 hours vs 1–2 for whey). Ideal before bed to support overnight muscle recovery. Forms a gel in the stomach, promoting sustained amino acid release. Same dairy origin as whey but different protein fraction.
Plant-based protein (vegan)
~360 kcal, 70–80 g protein per 100 g. Typically a blend of pea and rice protein for a complete amino acid profile. Dairy-free alternative — suitable for vegans and those with lactose or milk allergy. Slightly grainier texture. Usually 2–5 g more carbs per 100 g than whey. Check leucine content — some blends are lower than whey (important for muscle protein synthesis).
Dietary Perspectives
For Weight Loss
Whey protein is exceptionally useful for weight loss. At only 352 kcal per 100 g with 78.13 g of protein, it has the highest protein-to-calorie ratio of any common food. Protein is the most satiating macronutrient, and research consistently shows that higher protein intake (1.6–2.2 g/kg) preserves muscle mass during a caloric deficit. One scoop (30 g, ~106 kcal) delivers 23 g of protein — equivalent to a chicken breast but in seconds. Replace a snack with a whey shake to add protein without excess calories. Unflavored whey is best — flavored varieties often add 3–5 g sugar per scoop.
For Athletic Performance
Whey protein is the gold standard supplement for athletes. With 78.13 g of protein per 100 g, it delivers more protein per gram than any whole food. The fast absorption rate (peak blood amino acids within 60–90 minutes) makes it ideal post-workout when muscle protein synthesis is elevated. One scoop (30 g, ~106 kcal, ~23 g protein) is a convenient way to boost daily protein intake toward the 1.6–2.2 g/kg target for muscle building. High in leucine (~10% of protein), the key amino acid for triggering muscle protein synthesis. Combine with carbs post-workout for optimal glycogen replenishment.
For Keto
Whey protein is highly keto-compatible. Per 100 g: 6.25 g total carbs minus 3.1 g fiber = only 3.15 g net carbs. One scoop (30 g) has about 0.9 g net carbs — virtually negligible within a 20 g daily limit. The 78.13 g of protein per 100 g makes it the most efficient way to hit protein targets without adding carbs or excess fat. Choose unflavored or naturally sweetened whey — flavored varieties can add 3–5 g sugar per scoop, significantly impacting your carb budget. Whey isolate is even lower in carbs than concentrate.
Frequently Asked Questions
How many calories are in one scoop of whey protein?
One standard scoop of whey protein (30 g) contains approximately 106 calories, with 23.4 g of protein, 0.5 g of fat, and 1.9 g of carbs. This makes it one of the most calorie-efficient protein sources available — you get 23 g of protein for roughly the same calories as a medium banana. Per 100 g, whey protein powder has 352 kcal.
How much protein is in a scoop of whey protein?
A standard scoop (30 g) of whey concentrate provides about 23.4 g of protein. Whey isolate can deliver 27–28 g per 30 g scoop due to higher protein concentration (90%+ vs ~78%). For context, one scoop of whey equals the protein in about 100 g of chicken breast (24 g) or 3.5 large eggs (21 g), but in a fraction of the volume.
Is whey protein good for keto?
Yes — whey protein is very keto-friendly. Per 100 g it has 6.25 g total carbs minus 3.1 g fiber = approximately 3.15 g net carbs. One scoop (30 g) has only about 0.9 g net carbs. With 78.13 g protein and just 1.56 g fat per 100 g, it fits easily into a ketogenic diet. Choose unflavored whey or check labels — flavored varieties often add 3–5 g sugar per scoop.
Whey concentrate vs whey isolate — what is the difference?
Whey concentrate contains about 78% protein (352 kcal per 100 g) with small amounts of lactose and fat. Whey isolate is further filtered to 90%+ protein (~370 kcal per 100 g), with almost no lactose — better for lactose-intolerant individuals. Isolate costs more but offers more protein per gram. For most people, concentrate is a cost-effective choice with minimal nutritional difference.
When is the best time to take whey protein?
Whey is fast-absorbing, reaching peak amino acid levels in the blood within 60–90 minutes. This makes it ideal post-workout when muscle protein synthesis is elevated. However, total daily protein intake matters more than timing. A scoop in the morning, as a snack, or blended into a smoothie all work. The key is hitting your daily protein target — 1.6–2.2 g per kg bodyweight for muscle building.
Is whey protein necessary to build muscle?
No — whey protein is a supplement, not a requirement. You can build muscle with whole foods alone (chicken, eggs, fish, dairy). Whey is simply convenient: 23 g of protein in a 30-second shake vs cooking a chicken breast. It is most useful when you struggle to hit your daily protein target through food alone, or need a quick protein source post-workout. It is not inherently superior to food protein for muscle building.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whey Protein (Powder) | 352 | 78.13g | 6.25g | 1.56g |
| Chicken Breast | 151 | 30.54g | 0g | 3.17g |
| Egg | 143 | 12.6g | 0.72g | 9.51g |
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
per 100g
Per 100 g, whey protein powder has 352 kcal with an exceptional 78.13 g of protein — more than double the protein of chicken breast (31 g) or eggs (12.6 g). With only 1.56 g of fat and 3.15 g of net carbs, it is the highest-protein food in this database by a wide margin.
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