Source: USDA FoodData Central · Whey, Dry · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Protein | 76g | 152% | |
| Riboflavin | 0.4mg | 31% | |
| Phosphorus | 380mg | 30% | |
| Vitamin B12 | 0.8µg | 33% | |
| Calcium | 180mg | 18% | |
| Magnesium | 70mg | 17% | |
| Potassium | 600mg | 13% | |
| Zinc | 2.0mg | 18% | |
| Sodium | 180mg | 8% | |
| Iron | 0.5mg | 3% |
| Weight | Calories | Protein | Net Carbs | Fat |
|---|
Whey concentrate (~75-80% protein). Whey isolate: 90%+ protein. Casein: 80% protein, very slow absorption. Pea protein: 80% protein, good for vegans. Rice protein: 75% protein. Hemp protein: 50% protein — lower quality.
At 75-90g protein per 100g, protein powder has the highest protein density of any food — significantly higher than chicken breast (31g/100g) or Greek yogurt (10g/100g). A single 30g scoop provides 22-27g of complete protein at only 110-120 kcal — an unmatched protein-to-calorie ratio.
A 2020 meta-analysis of 49 RCTs found protein supplementation significantly increased muscle mass (+1.1kg) and strength during resistance training. The benefit was observed across all protein sources when leucine content was matched — confirming adequate leucine per serving is the key variable.
Whey is 'fast' protein (amino acid peak at 60-90 minutes) — ideal for post-workout recovery. Casein is 'slow' (sustained release over 7-8 hours) — ideal for pre-sleep consumption. Using both strategically may optimise 24-hour muscle protein balance.
One of the most evidence-based uses is preventing age-related muscle loss in adults over 60. Older adults have increased protein requirements (1.2-1.6g/kg) and reduced anabolic sensitivity — requiring higher leucine doses per meal. Protein supplementation consistently reduces sarcopenia progression, reduces fall risk, and improves physical function.
Nutrition values from USDA FoodData Central. Not medical advice.