💪80g protein per 100g — highest of any common food
⚡24g complete protein per scoop
🔬Highest DIAAS score of any protein source
💊Rich in leucine — primary muscle synthesis trigger
⚡Potassium — 700mg per 100g
🦴Calcium — 19% DV per scoop
🍽 Calculate Calories for Any Amount of Whey Protein
Weight100g
Nutrition Facts
Per 100g whey protein
* % Daily Value based on a 2,000 kcal diet.
Quick summary: Whey protein powder contains 370 calories per 100g — 111 kcal per 30g scoop with 24g protein. The most studied protein supplement for muscle building. Rapidly absorbed (faster than casein or plant proteins). Rich in leucine — the primary trigger for muscle protein synthesis. Highest quality dietary protein by PDCAAS/DIAAS score.
Vitamins & Minerals — per 100g
Nutrient
Amount
% Daily Value
Bar
Protein
80g
160%
Riboflavin
0.4mg
31%
Calcium
200mg
19%
Vitamin B12
0.8µg
33%
Phosphorus
350mg
28%
Magnesium
60mg
14%
Potassium
700mg
15%
Zinc
1.5mg
14%
Sodium
130mg
6%
Iron
0.5mg
3%
Calories in Whey Protein by Weight
Weight
Calories
Protein
Net Carbs
Fat
How does whey protein fit your daily calorie goal?
Whey concentrate (~80% protein). Whey isolate: ~90% protein, less fat and lactose. Hydrolysate: pre-digested, fastest absorption. With water: 110 kcal/scoop. With whole milk: +150 kcal. BCAA content: ~10g/30g serving.
Key Nutrients
💪
Protein
80g
160% DV
Highest protein density — complete amino acids
🔬
Leucine
~2.5g/scoop
BCAA
Primary trigger for muscle protein synthesis
⚡
Potassium
700mg
15% DV
From milk mineral
🦴
Calcium
200mg
19% DV
From whey
⚡
Magnesium
60mg
14% DV
From milk mineral
💊
Riboflavin (B2)
0.4mg
31% DV
From milk
Whey Protein Benefits
Highest Protein Quality — DIAAS 1.09
Whey protein has a DIAAS of approximately 1.09 — the highest of any protein source tested. This reflects both amino acid profile completeness and digestibility. Whey's superiority is particularly due to leucine content (~11% of protein) — leucine is the primary amino acid triggering muscle protein synthesis through mTOR activation.
Leucine — The Muscle Building Trigger
Whey's ~2.5g leucine per 30g serving reliably exceeds the threshold (~1.7-3g per meal) that maximally stimulates muscle protein synthesis. Plant proteins require larger servings to achieve equivalent leucine doses.
Post-Exercise Timing Evidence
Multiple meta-analyses confirm consuming 20-40g of whey protein within 0-2 hours post-exercise maximally stimulates muscle protein synthesis. The rapid absorption (peak blood amino acids at ~60-90 minutes) makes it particularly suited for immediate post-exercise recovery.
Beyond Muscles — Weight Management
Multiple RCTs show whey protein supplementation with calorie restriction significantly reduces body fat while preserving muscle mass — superior to carbohydrate supplementation at the same calories. Protein's satiety effect reduces subsequent calorie intake and improves dietary adherence during weight loss.
Whey protein powder has 370 calories per 100g. Per 30g scoop: 111 kcal with 24g protein.
Is whey protein worth taking?
For people who struggle to meet protein targets through food, yes — particularly athletes, older adults, and those in calorie deficit. It's the highest-quality protein source per calorie. For people already meeting protein needs through food, it's not necessary.
How much per day?
1.6-2.2g protein per kg body weight for athletes. 1-2 scoops (24-48g protein) per day is typical supplementation in addition to food.
Whey concentrate vs isolate?
Concentrate (~80% protein): 370 kcal, more fat, some lactose. Isolate (~90% protein): 360 kcal, less fat, less lactose, faster absorption. For lactose-intolerant, isolate is better tolerated.
Does whey cause kidney damage?
No — not in people with healthy kidneys. Multiple reviews confirm high protein intake from whey does not damage kidney function in healthy adults.
Whey vs plant protein?
Whey DIAAS ~1.09 (highest), complete, rapidly absorbed. Pea+rice blend DIAAS ~0.82-0.90, complete when blended. Whey has edge for muscle synthesis; plant is comparable in adequate amounts.
