Whey Protein Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of whey protein contains 46 calories, 7.1g protein, 3.4g carbs, and 0.6g fat. Whey Protein is a good source of iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 kcal | 2% |
| Protein | 7.1g | 14% |
| Carbohydrates | 3.4g | 1% |
| Total Fat | 0.60g | 1% |
| Fiber | 0.10g | 0% |
| Sodium | 65.0mg | 3% |
| Calcium | 18.0mg | 1% |
| Iron | 120.0mg | 667% |
| Magnesium | 0.50mg | 0% |
| Zinc | 75.0mg | 682% |
| Vitamin C | 0.02mg | 0% |
| Vitamin A | 0.08mcg | 0% |
Is Whey Protein Good for You?
Yes, Whey Protein is an excellent nutritional choice. Per 100g, it delivers 7.1g of protein (14% Daily Value) for muscle support, plus exceptional mineral content including 120mg of iron (667% Daily Value) and 75mg of zinc (682% Daily Value) for immune function and energy metabolism—all with just 46 calories.
Key Health Benefits of Whey Protein
Supports Muscle Building and Repair — With 7.1g of protein per 100g, Whey Protein provides essential amino acids needed for post-workout recovery and lean muscle development.
Strengthens Immune Function — The 75mg of zinc per 100g (682% Daily Value) plays a critical role in immune cell function and helps your body fight off infections more effectively.
Supports Energy and Red Blood Cell Production — Whey Protein is remarkably rich in iron at 120mg per 100g (667% Daily Value), making it exceptional for oxygen transport and combating fatigue.
Low in Calories and Fat — At just 46 calories and 0.6g total fat per 100g, it is an ideal choice for those managing weight while maintaining protein intake for satiety.
Minimal Carbohydrate Content — Containing only 3.4g of carbohydrates per 100g (1% Daily Value), Whey Protein fits seamlessly into low-carb and ketogenic nutrition plans.
How Does Whey Protein Compare?
Compared to Greek yogurt, Whey Protein is a more concentrated protein source with a superior mineral profile. While both are excellent dairy-based proteins, Whey Protein delivers significantly higher iron and zinc content in a more shelf-stable, versatile powder form that mixes easily into beverages and recipes.
Frequently Asked Questions
How many calories is in whey protein?
Whey Protein contains 46 calories per 100g, making it an extremely low-calorie way to add substantial protein to your diet.
Is whey protein good for weight loss?
Yes, Whey Protein supports weight loss by delivering 7.1g of protein per 100g for muscle preservation and satiety while remaining very low in calories (46 per 100g) and fat (0.6g). The high protein-to-calorie ratio makes it especially effective in maintaining metabolism during a calorie deficit.
Does whey protein have enough iron and zinc?
Exceptionally so—Whey Protein contains 120mg of iron (667% Daily Value) and 75mg of zinc (682% Daily Value) per 100g, making it one of the most mineral-dense protein sources available.
Is whey protein suitable for a vegan diet?
No, Whey Protein is derived from milk and is not suitable for vegans. However, it is appropriate for vegetarians and those following dairy-inclusive diets.
How do I store whey protein and how long does it last?
Most whey protein powders should be stored in a cool, dry place in an airtight container away from moisture and direct sunlight, typically maintaining quality for 12-24 months when properly sealed. Always check the expiration date on your product and follow the manufacturer’s storage instructions.
How to Track Whey Protein Nutrition with Gram
Logging Whey Protein in the Gram app is effortless—simply search for your brand and serving size to instantly see the complete nutrient breakdown including protein, iron, zinc, and more. You can also use Gram’s AI food scanner to photograph your whey protein container and automatically populate nutrition data, then track how it fits into your daily macros and micronutrient goals in real time.
Frequently Asked Questions
How many calories is in whey protein?
Whey Protein contains 46 calories per 100g, making it an extremely low-calorie way to add substantial protein to your diet.
Is whey protein good for weight loss?
Yes, Whey Protein supports weight loss by delivering 7.1g of protein per 100g for muscle preservation and satiety while remaining very low in calories (46 per 100g) and fat (0.6g). The high protein-to-calorie ratio makes it especially effective in maintaining metabolism during a calorie deficit.
Does whey protein have enough iron and zinc?
Exceptionally so—Whey Protein contains 120mg of iron (667% Daily Value) and 75mg of zinc (682% Daily Value) per 100g, making it one of the most mineral-dense protein sources available.
Is whey protein suitable for a vegan diet?
No, Whey Protein is derived from milk and is not suitable for vegans. However, it is appropriate for vegetarians and those following dairy-inclusive diets.
How do I store whey protein and how long does it last?
Most whey protein powders should be stored in a cool, dry place in an airtight container away from moisture and direct sunlight, typically maintaining quality for 12-24 months when properly sealed. Always check the expiration date on your product and follow the manufacturer's storage instructions.
Track your nutrition with Gram
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Nutrition data sourced from USDA FoodData Central. Track whey protein and thousands of other foods with the Gram app.