Whey nutrition: calories, carbs, GI, protein, fiber, fats
Whey, sweet, fluid
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Whey
|
Glycemic index ⓘ
Source: The GI for reconstituted bovine whey drink, 1.5% fat, with added lactose https://www.sciencedirect.com/science/article/pii/S0002916522004944
Protein found in whey can lower GI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2766379 https://www.researchgate.net/publication/327571796
Check out our Glycemic index chart page for the full list.
|
43 (low) |
| Glycemic load | 5 (low) |
| Calories ⓘ Calories per 100-gram serving | 27 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 5.14 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (246 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -2.1 (alkaline) |
| Oxalates ⓘ Animal products do not contain oxalate. | 0mg |
Calcium ⓘHigher in Calcium content than 65% of foods
Sugar ⓘHigher in Sugar content than 53% of foods
Retinol ⓘHigher in Retinol content than 50% of foods
Vitamin C ⓘHigher in Vitamin C content than 47% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 44% of foods
Whey calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 27 | |
| Calories in 1 cup | 66 | 246 g |
| Calories in 1 quart | 266 | 984 g |
Whey Glycemic index (GI)
Source:
The GI for reconstituted bovine whey drink, 1.5% fat, with added lactose https://www.sciencedirect.com/science/article/pii/S0002916522004944
Protein found in whey can lower GI https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2766379 https://www.researchgate.net/publication/327571796
Check out our Glycemic index chart page for the full list.
Whey Glycemic load (GL)
Mineral coverage chart
Calcium:
47 mg of 1,000 mg
5%
Iron:
0.06 mg of 8 mg
1%
Magnesium:
8 mg of 420 mg
2%
Phosphorus:
46 mg of 700 mg
7%
Potassium:
161 mg of 3,400 mg
5%
Sodium:
54 mg of 2,300 mg
2%
Zinc:
0.13 mg of 11 mg
1%
Copper:
0.004 mg of 1 mg
0%
Manganese:
0.001 mg of 2 mg
0%
Selenium:
1.9 µg of 55 µg
3%
Choline:
16 mg of 550 mg
3%
Mineral chart - relative view
Calcium
47 mg
TOP 35%
Potassium
161 mg
TOP 68%
Sodium
54 mg
TOP 69%
Selenium
1.9 µg
TOP 77%
Phosphorus
46 mg
TOP 78%
Choline
16 mg
TOP 78%
Magnesium
8 mg
TOP 87%
Zinc
0.13 mg
TOP 88%
Iron
0.06 mg
TOP 94%
Copper
0.004 mg
TOP 97%
Manganese
0.001 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
12 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0.1 mg of 90 mg
0%
Vitamin B1:
0.036 mg of 1 mg
3%
Vitamin B2:
0.158 mg of 1 mg
12%
Vitamin B3:
0.074 mg of 16 mg
0%
Vitamin B5:
0.383 mg of 5 mg
8%
Vitamin B6:
0.031 mg of 1 mg
2%
Folate:
1 µg of 400 µg
0%
Vitamin B12:
0.28 µg of 2 µg
12%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin C
0.1 mg
TOP 53%
Vitamin B12
0.28 µg
TOP 56%
Vitamin B2
0.158 mg
TOP 56%
Vitamin A
12 IU
TOP 62%
Vitamin B5
0.383 mg
TOP 66%
Vitamin B1
0.036 mg
TOP 79%
Vitamin B6
0.031 mg
TOP 87%
Folate
1 µg
TOP 93%
Vitamin B3
0.074 mg
TOP 94%
Vitamin K
0 µg
TOP 100%
Vitamin E
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
0.85 g of 50 g
2%
Fats:
Daily Value: 1%
0.36 g of 65 g
1%
Carbs:
Daily Value: 2%
5.14 g of 300 g
2%
Water:
Daily Value: 5%
93.12 g of 2,000 g
5%
Other:
0.53 g
Protein quality breakdown
Tryptophan:
13 mg of 280 mg
5%
Threonine:
54 mg of 1,050 mg
5%
Isoleucine:
47 mg of 1,400 mg
3%
Leucine:
78 mg of 2,730 mg
3%
Lysine:
68 mg of 2,100 mg
3%
Methionine:
16 mg of 1,050 mg
2%
Phenylalanine:
27 mg of 1,750 mg
2%
Valine:
46 mg of 1,820 mg
3%
Histidine:
16 mg of 700 mg
2%
Fat type information
Saturated Fat:
0.23 g
Monounsaturated Fat:
0.1 g
Polyunsaturated fat:
0.011 g
Fiber content ratio for Whey
Sugar:
5.14 g
Fiber:
0 g
Other:
0 g
All nutrients for Whey per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 27kcal | 1% | 95% |
1.7 times less than Orange
|
| Protein | 0.85g | 2% | 86% |
3.3 times less than Broccoli
|
| Fats | 0.36g | 1% | 83% |
92.5 times less than Cheddar Cheese
|
| Vitamin C | 0.1mg | 0% | 53% |
530 times less than Lemon
|
| Net carbs | 5.14g | N/A | 56% |
10.5 times less than Chocolate
|
| Carbs | 5.14g | 2% | 60% |
5.5 times less than Rice
|
| Cholesterol | 2mg | 1% | 56% |
186.5 times less than Egg
|
| Iron | 0.06mg | 1% | 94% |
43.3 times less than Beef broiled
|
| Calcium | 47mg | 5% | 35% |
2.7 times less than Milk
|
| Potassium | 161mg | 5% | 68% |
1.1 times more than Cucumber
|
| Magnesium | 8mg | 2% | 87% |
17.5 times less than Almond
|
| Sugar | 5.14g | N/A | 47% |
1.7 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0mg | 0% | 97% |
35.5 times less than Shiitake
|
| Zinc | 0.13mg | 1% | 88% |
48.5 times less than Beef broiled
|
| Phosphorus | 46mg | 7% | 78% |
4 times less than Chicken meat
|
| Sodium | 54mg | 2% | 69% |
9.1 times less than White Bread
|
| Vitamin A | 12IU | 0% | 62% |
1392.2 times less than Carrot
|
| Vitamin A RAE | 3µg | 0% | 62% | |
| Vitamin E | 0mg | 0% | 100% |
N/A
|
| Selenium | 1.9µg | 3% | 77% | |
| Manganese | 0mg | 0% | 98% | |
| Vitamin B1 | 0.04mg | 3% | 79% |
7.4 times less than Pea raw
|
| Vitamin B2 | 0.16mg | 12% | 56% |
1.2 times more than Avocado
|
| Vitamin B3 | 0.07mg | 0% | 94% |
129.4 times less than Turkey meat
|
| Vitamin B5 | 0.38mg | 8% | 66% |
3 times less than Sunflower seed
|
| Vitamin B6 | 0.03mg | 2% | 87% |
3.8 times less than Oat
|
| Vitamin B12 | 0.28µg | 12% | 56% |
2.5 times less than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 1µg | 0% | 93% |
61 times less than Brussels sprout
|
| Saturated Fat | 0.23g | 1% | 76% |
25.6 times less than Beef broiled
|
| Monounsaturated Fat | 0.1g | N/A | 81% |
98 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 95% |
4288.5 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 94% |
23.5 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 93% |
13.3 times less than Beef broiled
|
| Isoleucine | 0.05mg | 0% | 94% |
19.4 times less than Salmon raw
|
| Leucine | 0.08mg | 0% | 94% |
31.2 times less than Tuna Bluefin
|
| Lysine | 0.07mg | 0% | 93% |
6.6 times less than Tofu
|
| Methionine | 0.02mg | 0% | 94% |
6 times less than Quinoa
|
| Phenylalanine | 0.03mg | 0% | 96% |
24.7 times less than Egg
|
| Valine | 0.05mg | 0% | 95% |
44.1 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 96% |
46.8 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 27
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
1%
Cholesterol 2mg
2%
Sodium 54mg
2%
Total Carbohydrate
5g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
47mg
5%
Iron
0mg
0%
Potassium
161mg
5%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Whey nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.