Calories in whey protein (powder)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of whey protein (powder) contains 352 kcal, with 78.1 g of protein, 6.3 g of carbohydrate and 1.6 g of fat.
A typical serving — 1 scoop, about 30 g — is roughly 106 kcal.
That is a fairly calorie-dense food, so portion size matters.
Nutrition facts
| Nutrient | Per 100 g | 1 scoop (30 g) |
|---|---|---|
| Calories | 352 kcal | 106 kcal |
| Protein | 78.1 g | 23.4 g |
| Carbohydrates | 6.3 g | 1.9 g |
| Sugars | 0 g | 0 g |
| Fibre | 3.1 g | 0.9 g |
| Fat | 1.6 g | 0.5 g |
| Saturated fat | 0.8 g | 0.2 g |
| Cholesterol | 16 mg | 5 mg |
| Sodium | 156 mg | 47 mg |
| Potassium | 500 mg | 150 mg |
| Calcium | 469 mg | 141 mg |
| Iron | 1.1 mg | 0.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 3 g | 1 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 scoop | 30 g | 106 | 23.4 g | 1.9 g | 0.5 g |
Photograph it instead of looking it up
Wellix identifies whey protein on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 88 | 19.5 g | 1.6 g | 0.4 g |
| 50 g | 176 | 39.1 g | 3.1 g | 0.8 g |
| 100 g | 352 | 78.1 g | 6.3 g | 1.6 g |
| 150 g | 528 | 117.2 g | 9.4 g | 2.3 g |
| 200 g | 704 | 156.3 g | 12.5 g | 3.1 g |
| 250 g | 880 | 195.3 g | 15.6 g | 3.9 g |
| 300 g | 1,056 | 234.4 g | 18.8 g | 4.7 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For whey protein (powder) the split is:
- Protein: 78.1 g × 4 = 313 kcal — 89% of calories
- Carbohydrates: 6.3 g × 4 = 25 kcal — 7% of calories
- Fat: 1.6 g × 9 = 14 kcal — 4% of calories
- Most of the energy in whey protein (powder) comes from protein (89% of calories).
- With 78.1 g of protein per 100 g it counts as a high-protein food.
- That is 22.2 g of protein per 100 kcal — a useful number when protein is your target.
- It provides 3.1 g of fibre per 100 g, which is a good amount.
- For 200 kcal you can eat about 55 g.
What actually changes the number
Whey protein powder is about 350 kcal per 100 g and a 30 g scoop is 110–120 kcal with 20–25 g of protein. Shakes made with milk instead of water add 100–150 kcal per glass.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of whey protein as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of whey protein?
100 g of whey protein (powder) contains 352 kcal (78.1 g protein, 6.3 g carbohydrate, 1.6 g fat), according to USDA reference data.
How many calories are in a serving of whey protein?
A typical serving of whey protein — 1 scoop, about 30 g — has roughly 106 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in whey protein?
Whey protein (powder): 78.1 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of whey protein equals 200 kcal?
At 352 kcal per 100 g, about 55 g of whey protein equals 200 kcal.
Can I track whey protein by taking a photo?
Yes. A photo calorie app like Wellix identifies whey protein on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 173180: "Beverages, Protein powder whey based". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies whey protein on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
