Whey Protein Powder
Concentrated milk protein used to top up daily intake around training.
Nutrition per 100 g
Standardised to 100 g of whey protein powder for fair comparison. Typical serving: 30 g scoop — 120 kcal per 30 g serving.
| Nutrient | Per 100 g | Per serving (30 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 400 kcal | 120 kcal | 100 kcal |
| Protein | 80 g | 24 g | 20 g |
| Carbohydrate | 10 g | 3 g | 2.5 g |
| Fat | 5 g | 1.5 g | 1.3 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of whey protein powder, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (30 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.61 mg | 0.18 mg | 51% |
| Riboflavin | 2 mg | 0.6 mg | 154% |
| Niacin | 1.1 mg | 0.33 mg | 7% |
| Vitamin B6 | 0.61 mg | 0.18 mg | 36% |
| Folate | 33 µg | 9.9 µg | 8% |
| Vitamin B12 | 2.5 µg | 0.75 µg | 104% |
| Pantothenic acid | 5.5 mg | 1.7 mg | 110% |
| Choline | 224 mg | 67.2 mg | 41% |
| Minerals | |||
| Calcium | 469 mg | 141 mg | 36% |
| Iron | 1.1 mg | 0.33 mg | 6% |
| Magnesium | 195 mg | 58.5 mg | 46% |
| Phosphorus | 1321 mg | 396 mg | 106% |
| Potassium | 500 mg | 150 mg | 11% |
| Sodium | 156 mg | 46.8 mg | 7% |
| Zinc | 6.2 mg | 1.9 mg | 56% |
| Selenium | 26.7 µg | 8 µg | 49% |
| Copper | 0.049 mg | 0.015 mg | 5% |
Source: USDA FoodData Central — Beverages, Protein powder whey based
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat whey protein powder?
- Around 24 g of complete protein in one scoop.
- High leucine content supports muscle protein synthesis.
How to include it
- Blend into milk with a banana after training.
- Stir into porridge or yogurt.
Things to consider
- A convenience, not a requirement — food can cover protein needs.
- Contains dairy; unsuitable for milk allergy.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Greek Yogurt
Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.
- kcal
- 59
- protein
- 10 g
- fibre
- 0 g
per 100 g · Typical serving: 170 g pot (plain, low fat)
Cottage Cheese
A fresh cheese that is unusually high in protein for its calorie content.
- kcal
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- protein
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- fibre
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Milk
Semi-skimmed cow's milk: an inexpensive package of protein, calcium and iodine.
- kcal
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- protein
- 3.4 g
- fibre
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